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High-intensity interval training: cardiometabolic benefits
Meta-analysis showing 8-12 weeks of HIIT (3 sessions/week) improves VO2max by 15%, insulin sensitivity by 25%, and reduces abdominal fat by 12%.
Cardiometabolic Improvements
- VO2max: +15%
- Insulin sensitivity: +25%
- Abdominal fat: 12% reduction
- Time efficiency: 50% less than steady-state
HIIT Protocol
4-6 x 30s all-out intervals with 4-min recovery, 3x/week.
Outcomes
- VO₂max (Maximal Oxygen Uptake)15
- Insulin Sensitivity25
- Body Fat Mass-12