Research
Energy balance
High-intensity interval training (HIT) performed 3 times per week for approximately 15 minutes total induces rapid improvements in cardiovascular fitness, skeletal muscle mitochondrial density, and insulin sensitivity in previously untrained individuals.
If you are new to exercise or short on time, try High-Intensity Interval Training (HIT). Perform 4-10 bouts of 30 seconds to 4 minutes of intense effort, with 1-3 minutes of rest in between, 3 times a week. This totals about 15 minutes of intense work and can rapidly improve your fitness and insulin sensitivity.
GoodSupportsHIGH confidence
There are rapid improvements in markers of metabolic health in healthy but previously untrained individuals, who demonstrate marked increases in cardiovascular fitness, skeletal muscle mitochondrial density and insulin sensitivity after just two weeks of HIT (three sessions per week, a total of ~ 15 min of intense exercise) [31].
Why this rating
Based on a cited study (MacInnis & Gibala, Ref 31) showing rapid adaptations, though the paper is a review.
Source
The Challenge of Maintaining Metabolic Health During a Global Pandemic
Andy J. King et al. · Sports Medicine · 2020
DOI 10.1007/s40279-020-01295-8
narrative_reviewCited 98×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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