November 08, 2025

HIIT Raises Aerobic Capacity and Overall Fitness Even When Weight Stays the Same

7 minutes

High-intensity interval training (HIIT) improves health without weight loss. Research shows that short high-intensity workouts boost cardiovascular health, and reduce body fat
HIIT also increased HDL cholesterol levels, lowered blood pressure, and improved peak oxygen consumption (VO2peak) in overweight teens
Prediabetics also benefit from HIIT. Analysis shows it outperformed continuous aerobic training by improving insulin sensitivity, glucose processing, and creating more energy-producing mitochondria
Moderation is key for safety. An expert recommends limiting high-intensity exercise to 75 minutes weekly and strength training to 40 to 60 minutes weekly to avoid diminishing returns and health risks
Effective sessions include a three-minute warmup, six minutes of high-intensity cardio, and combining cardio with strength training twice weekly

...more

By Dr. Mercola

4.6

14871,487 ratings

November 08, 2025

7 minutes

High-intensity interval training (HIIT) improves health without weight loss. Research shows that short high-intensity workouts boost cardiovascular health, and reduce body fat
HIIT also increased HDL cholesterol levels, lowered blood pressure, and improved peak oxygen consumption (VO2peak) in overweight teens
Prediabetics also benefit from HIIT. Analysis shows it outperformed continuous aerobic training by improving insulin sensitivity, glucose processing, and creating more energy-producing mitochondria
Moderation is key for safety. An expert recommends limiting high-intensity exercise to 75 minutes weekly and strength training to 40 to 60 minutes weekly to avoid diminishing returns and health risks
Effective sessions include a three-minute warmup, six minutes of high-intensity cardio, and combining cardio with strength training twice weekly

...more