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High-Intensity Interval Training (HIIT)

Reviewed by the Nimbera editorial team · Last updated May 2026

Wewege M 2017 Obesity Reviews (PMID 28401638) - meta-analysis of 13 studies (~10 weeks, 3 sessions/week) found both HIIT and moderate-intensity continuous training significantly reduced whole-body fat mass and waist circumference (p < 0.05); running-based HIIT showed a large effect size on fat mass (SMD -0.82), and HIIT achieved comparable fat loss to continuous training in approximately 40% less exercise time.$0-15/month

How to use

Perform 3 sessions per week of HIIT: alternate 20-40 seconds of maximum-effort exercise (sprinting, cycling, burpees) with 40-80 seconds of active rest (walking, slow pedaling) for 15-25 minutes total per session. Begin with a 5-minute warm-up and end with a 5-minute cool-down. Progress to longer or more intense intervals over 4-6 weeks.

How it works

HIIT creates a large acute caloric deficit and elevates post-exercise oxygen consumption (EPOC) for hours after the workout, burning additional calories at rest. It improves insulin sensitivity, increases mitochondrial density in muscle cells, and favorably shifts hormones (lower insulin, higher growth hormone) that facilitate fat oxidation.

Where to buy

No equipment required for bodyweight HIIT. Optional: jump rope ($10-20), interval timer app (free), resistance bands ($10-20). For structured programs: Nike Training Club app (free), Peloton App ($12.99/month), YouTube HIIT channels such as SELF or Heather Robertson (free).

Typical cost: $0-15/month

Safety notes

HIIT is high-impact and not appropriate for individuals with cardiovascular disease, severe joint problems, or those new to exercise without medical clearance. Start with lower-intensity intervals and build up over several weeks. Risk of injury is higher than steady-state cardio - proper warm-up and form are essential. Rest at least one day between HIIT sessions. Stop and seek medical attention if you experience chest pain, dizziness, or severe shortness of breath.

Drug & supplement interactions

  • Always tell your doctor or pharmacist about any supplements you take.
  • Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
  • Herbal remedies can affect how the body absorbs or metabolises drugs.
  • Check drugs.com interactions checker before starting.

Clinical source

Wewege M 2017 - Obesity Reviews (PMID 28401638)

This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.