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The high-intensity exercise should be done at near maximum intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

Most of the research on HIIT has been done using a cycling ergometer, but other exercises like a rowing ergometer, running, stair climbing and uphill walking can also be effective.

There is no specific formula to HIIT. Depending on one's level of cardiovascular development, the moderate-level intensity can be as slow as walking.

A common formula involves a ratio of work to recovery periods, for example, 30—40 seconds of hard sprinting alternated with 15—20 seconds of jogging or walking, repeated to failure.

The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited by time constraints.

A type of high-intensity interval training with short recovery periods was used in the s by the athletics coach Peter Coe when setting sessions for his son Sebastian Coe.

The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. However the Tabata group had achieved comparable aerobic improvements but only exercised 4 minutes per day on their 4 HIIT days compared to 60 minutes for the aerobic group.

Also, only the Tabata group had gained anaerobic capacity benefits. In the original study from , participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work.

In popular culture, "Tabata training" has now come to refer to a wide variety of HIIT protocols and exercise regimens [12] that may or may not have similar benefits to those found in Tabata's original study.

Professor Martin Gibala and his team at McMaster University in Canada have been researching high-intensity exercise for several years. While still a demanding form of training, this exercise protocol could be used by the general public with nothing more than an average exercise bike.

This was intended as a gentler option for sedentary people who had done no exercise for over a year. Jorge Zuniga, assistant professor of exercise science at Creighton University , set out to determine how to fit the highest volume of work and oxygen consumption into the smallest amount of time.

Zuniga's protocol has been implemented with great success by students of his who were participating in Creighton's Army ROTC program. Cadets completing the protocol twice a week saw greater improvements in APFT scores than in years past.

In a BBC Horizon programme in February , Jamie Timmons, professor of systems biology at the University of Loughborough , put Michael Mosley through this exercise bike regimen, but with three sprints instead of two.

This was done three times a week for a total of 30 minutes of exercise per week 3 minutes of intense exercise , plus warm-up and recovery time.

Wood et al. Their conclusion was "HIIT is the recommended routine" but "the magnitude of differences in various parameters between regimens was small; therefore, preference for either modality may be up to the individual".

A systematic review and meta-analysis of randomized controlled trials found that HIIT training and traditional endurance training both lead to significantly improved cardiovascular fitness in healthy adults ages 18—45 but greater improvements in VO 2 max were seen in those participating in the HIIT exercise regimen.

HIIT significantly lowers insulin resistance compared to continuous training or control conditions and leads to modestly decreased fasting blood glucose levels and increased weight loss compared to those who do not undergo a physical activity intervention.

A study examined HIIT's physiological effects on fat oxidation in moderately active women. The study found that seven sessions of HIIT over a 2-week period improved whole body fat oxidation and the capacity for skeletal muscle to oxidize fat in moderately active women.

A systematic review of HIIT summarized the results of HIIT on fat loss and stated that HIIT can result in modest reductions of subcutaneous fat in young and healthy individuals, but greater reductions for overweight individuals.

They conclude that the study "suggests a promising alternative to enhance cognition, via short and potent exercise regimens".

A meta-analysis by the same group showed that HIIT can elicit short term brain improvements similar to those usually observed with aerobic exercise.

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