Push-up, bring both legs together with a frog jump and then jump up by raising your hands in the air. Get back to the starting position and repeat. This one is another easy exercise with no requirement for training equipment. High knees help strengthen leg muscles while increasing your heartbeat, which further improves coordination and flexibility in the body.

To perform high Knees, open your feet to a hip-width and then lift your left knee towards your chest and then repeat the same thing with the other leg at a running speed.

Try keeping your arms extended letting the knees touch the palms when you perform the exercise. Lunge jumps are an advanced variation of a normal walking lunge exercise. The exercise accounts for jumping high in the air and switching to your other foot ahead before landing.

This exercise requires no equipment and burns a tremendous amount of calories. It also helps in boosting your heart rate. To perform Lunge Jumps stand with your legs at least shoulder width apart. Move a leg forward with your spine straight. Now flex your leg and go down, make sure your leg is perpendicular to the floor.

Now at last jump and put the other leg forward and repeat the exercise. Jumping jacks, also called side-straddle hop, is a full-body exercise that can be done almost anywhere owing to the fact that no training equipment is required.

To perform Jumping jacks, stand straight with your feet at least hip-width apart. Make sure that you keep your shoulders relaxed and look straight ahead.

Now jump and move your feet laterally apart. At the same time, move your hands up and down over your head. Repeat the steps by following the same. But what if the mountains become plain ground? This exercise is well known for benefits like building cardio endurance and agility while focusing on the entire body.

To perform Mountain climbers, get into the straight arm plank position. Make sure to place your hands a little wider than your shoulders-width. Now bring the right knee towards your chest without lifting your hips. Then move it back and bring the other knee forward. Now repeat the steps as fast as possible.

Rope jumping, also known as skipping, is preferred by thousands of people over running because of its many benefits. To perform skipping, all that you need is a rope. Stand straight and keep your legs close to each other with your elbow near your stomach.

Now jump and let the rope go in a circle around your body from head to toe and repeat. Even though pushups may be tough for beginners they are one of the most common bodyweight exercises. They are best for building the upper body. It helps form the chest, shoulders, and triceps,. Push-ups require no training equipment.

To practise push-ups, one needs to get into a cat position with palms and toe tips touching the ground. Now go down on your chest and touch the ground.

As you gain experience, you can challenge yourself by putting your toes close to each other. The Side Jackknife is an exercise that targets obliques, shoulders, and quads.

To perform Side Jackknife, you need to lie down on your side with one leg on top of the other and place one hand behind your head with the elbow flared out.

Put the other hand on the ground in front of you to balance your weight. Now try to bring your upper leg and elbow together and then take it back to the original position. Now repeat the steps to implement training. The Russian Twist is a simple yet very effective way to train your core and hips.

It is a popular exercise among athletes— all thanks to after-effects that help them in twisting movements and quickly change direction. To perform the Russian twist, sit on the ground with your knees up in a v position. Make sure to keep both your legs shoulder-width apart from each other.

Now, twist from one side to another. Repeat it several times to train the body. TRX pull-ups need a lot of upper body strength. But it can be easy if you know the right technique and have practised a lot. To perform this, you would also need a TRX trainer.

To perform TRX Pull-up take a grip of TRX. Now use your back and arms to pull your body upwards with both legs shoulder-width apart. You should aim to get your chest to the same level as the handles and hold your body in that position for seconds.

Gradually lower your body and repeat the steps to follow the same. Patience and determination are the keys. HIIT improves cardiovascular health, manages blood sugar levels and reduces body fat. It is a very effective workout and easy to get started with at the comfort of your home.

If you have a busy schedule and are thinking of getting fitter, HIIT is a great way to begin. HIIT cardio workout is one of the best ideas to train without spending much on costly equipment.

However, it is highly recommended to seek expert advice to perform it right and avoid injuries. Make sure to wear the right shoes along with other guarding elements. Along with the training, you should also take care of the proper dietary requirements of your body for the training to be effective.

Have a cheerful start! Disclaimer: The purpose of this article is just to disperse knowledge and share awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritions Here. Generally yes, but this will depend on your own fitness level and circumstances.

If an aerobic endurance base is developed over time and the training protocols are followed properly, then HIIT can be a safe and effective method of exercise.

Individuals who are just starting to work out or have serious heart conditions should get the approval of their doctor before beginning the strenuous activity.

HIIT should not be the only form of exercise that you do during the week, but it can help you when you are crunched for time and need to work out quickly.

We would not recommend trying to do HIIT more than once per day for an average individual. This move is great for working your transverse abdominis , the deep muscles in your core that help stabilize you during other exercises or everyday movements.

Make sure to keep your core engaged and back flat throughout. If this is too challenging, perform regular split squats or alternating lunges without the jump.

To make the butt kickers lower impact, try marching in place, focusing on using your core to pull your knees up to hip height each step. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

Fitness Food Health Love Beauty Life Conditionally Shopping. Video Challenges Workouts Newsletter Signup. Save this story Save this story. How to do HIIT at home One of the best aspects of HIIT is variety, because there are hundreds of options you could consider for putting into one session—but that also makes it one of the toughest.

How to create your own HIIT workout at home Like we said before, there are tons of options for HIIT exercises. So a sequence might look like: Cardio HIIT exercise: seconds Rest: 30 seconds Upper-body HIIT exercise: seconds Rest: 30 seconds Lower-body HIIT exercise: seconds Rest: 30 seconds Core HIIT exercise: seconds Rest: 30 seconds Cardio HIIT exercise: seconds Rest: 30 seconds This means each round would take you just five minutes if you choose the second work interval, and just six and a half minutes if you choose the second work interval.

Kelsey McClellan. Keep your back flat, your legs hip-width apart, and your arms shoulder-width apart.

Move your right hand and left foot forward an equal distance while staying low to the ground. Switch sides, moving your left hand and right foot. This is one rep. Repeat the movement, going forward and backward.

Katie Thompson. Start in a high plank position with your wrists directly under your shoulders, hips level, core engaged, and legs straight behind you. From this position, stay on your toes with your knees elevated off the floor as you bend your knees and push your hips back, allowing your arms to extend in front of you.

You should feel ready to spring forward. Now, spring forward blast off , pushing off your toes to return to a high plank position. From your high plank, tap your right hand to your left shoulder. Replace your right hand on the floor and immediately tap your left hand to your right shoulder. Focus on keeping your hips steady throughout this movement.

Push back into the crouched position. Continue for your work interval. Most Popular. The Best Treadmills to Add to Your Home Gym. Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Walk your hands together so that your thumbs and forefingers form a triangle. Bend your elbows to lower your chest toward the floor. Straighten your arms and push your body back up. Stand with feet shoulder-width apart. With your core engaged, hinge forward slightly, keeping a slight bend in your knees.

Bring your arms up straight, keeping them in line with your shoulders. This is the I part of the exercise. Bring your arms down. Bring your arms up straight and out at a degree angle. This is the Y part of the exercise. Bring your arms directly out to the sides, bringing your shoulder blades together.

This is the T part of the exercise. Lie facedown on the floor with your arms at shoulder height and elbows bent to 90 degrees so your shape roughly resembles a goalpost.

From this position, engage your core and upper back as you lift your shoulders, arms, and chest off the floor. At the same time squeeze your glutes and lift your feet off the floor as well. Be mindful to not crunch your lower back as you lift.

From this lifted position, gaze down toward the floor to keep your neck in a neutral position with your spine. Extend both of your hands overhead, then pull your shoulder blades back to pull your arms back to their goalpost position.

Exhale as you lower back to the floor. Start with your feet hip-width apart, core engaged, and hands held in a prayer or fist at chest height. Do a squat by hinging at the hips, sending your hips back, and bending both knees until your thighs are parallel to the floor.

As you stand, bring your right foot behind your left leg, placing it down diagonally and behind you. Bend both knees and sink into a curtsy squat, keeping your hips tucked and core engaged.

Return to your starting position and do another squat, then repeat the curtsy lunge on the other side. Continue alternating for your work interval. Tory Rust. Start in an all fours position, with your wrists under your shoulders, knees under your hips, and core engaged.

Kick your right foot up and toward the ceiling, engaging your glutes and using your hamstrings to pull your foot upward. Remember: This is a strength move, not a flexibility exercise.

Return your leg to the starting position. Perform your reps on one side as pictured for half of your work interval, then switch sides.

Stand with your feet hip-width apart. Keep your left foot pointed straight ahead while stepping to the right side with your right foot. Place your right foot at a degree angle and push back into your right hip. Push off the ground with your right foot and press your left foot into the ground to pull your body back to the center.

Drive your right knee toward your chest and hop with your left foot. Come right back into the transverse lunge position on the same side. Continue for half your work period, then switch sides. Start standing with your feet shoulder-width apart.

Lift your right foot, step forward about two feet, and plant it firmly on the floor. Bend both knees until your right quad and left shin are approximately parallel to the floor.

Your torso should lean slightly forward so your back is flat and not arched or rounded. Your right knee should be above your right foot and your butt and core should be engaged. Push through the heel of your right foot to return to the starting position.

Step your right foot back about 2 feet, landing on the ball of your foot and keeping your heel off the floor.

Bend both knees until your left quad and right shin are approximately parallel to the floor. Your left knee should be above your left foot and your butt and core should be engaged. Push through the heel of your left foot to return to the starting position.

Stand with your feet together and your hands on your hips. This is the starting position. Take a big step about two feet out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee lower into a lunge.

Pause for a second and then push off your right leg to return to the starting position. Lie faceup with your legs extended and arms on the floor by your sides. Curl your head up and lift your arms a few inches off the floor, keeping your palms down.

Pump your arms up and down a few inches as you inhale for five counts and exhale for five counts. Engage your core and draw your right knee to your left elbow. Return to the starting position and immediately draw your left knee to your right elbow.

Continue to alternate for your work interval, moving quickly. Start in a forearm side plank by propping your body up on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left, and then squeeze your abs and glutes to lift your hips off the floor.

Place your right arm behind your head, with your elbow bent and pointing up toward the ceiling. Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Don't let your hips drop—the movement should just come from your core.

Then, reverse the movement to return to the starting position. Continue for half of your work period, then switch sides. Lie faceup with your legs in tabletop position knees bent 90 degrees and stacked over your hips.

Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor.

Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg. Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.

Do as many burpees as possible in 20 seconds, then rest for 10 seconds. Pro tip: Need to modify? No prob! Keep your knees on the floor for the push-up.

Burpees are no joke. How to do it: Start in a high plank. Bring one knee in toward chest, then return that foot to the floor and bring the opposite knee toward your chest.

Continue alternating legs. Pro tip: Wanna switch things up? How to do it: Start in a plank with ankles together. Be sure your body is in a straight line — from head to heels! Jump both feet out wide, then back together.

Pro tip: Keeping your core engaged and your back straight will prevent a lower back injury. How to do it: Sit with your legs straight in front of you.

Lean back on that booty while you bend your knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a degree angle to the floor. Cross arms in front of your chest or clasp hands in front of you.

Using your abs, twist to the right, back to the center, and then to the left. Pro tip: Hold a 5-pound weight or medicine ball to fire up your abs even more. How to do it: Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart.

Bring hands down to your sides as you jump up and land with feet together. Complete as many reps as possible in 40 seconds. Cap off the set with 20 seconds of rest. Equipment: 1 kettlebell. How to do it: Stand tall, holding the kettlebell handle with both hands.

Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. Soften knees, shift weight into heels, and drop your bum down and back. Aim for chest height.

Remember to keep squeezing your glutes and core! When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings.

Let the kettlebell drop back down between your thighs. Complete 20 seconds of kettlebell swings followed by 60 seconds of rest. Pro tip: Form is everything. Check out our detailed guide to nailing the kettlebell swing. Equipment: 2 dumbbells or kettlebells. How to do it: Stand tall, holding a dumbbell in each hand at shoulder height.

Make sure your feet line up with your hips. Squat like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an overhead press.

Bring the weights back to your shoulders and repeat. Repeat the move for up to 60 seconds, followed by a second rest.

Pro tip: Keep your movements as fluid as possible. How to do it: Stand with knees slightly bent, holding a dumbbell in each hand. Hinge torso forward while keeping your back straight and flat. Pull the weights up while keeping elbows glued to your sides.

At the top of the movement, pause for a moment and squeeze your shoulder blades together. Bring the weights back down gradually — with control! Repeat the move for 20 seconds, then rest for 60 seconds. Using one hand at a time, drive back up into a high plank.

Continue alternating arms. How to do it: Stand with feet shoulder-width apart and hands at chest level. Sink into a squat, then jump powerfully up, aiming for the ceiling. As you land, drop fluidly back into a squat.

Complete 30 seconds of relentless jump squatting followed by 30 seconds of rest. You earned it! How to do it: Stand up with feet together and knees soft. Jump one foot forward and one foot back into a lunge. Push up out of both feet and jump, switching the positions of your feet in midair.

Continue switching feet with each rep. Lift right knee toward chest, then hop it down as you bring left knee toward chest. March it out! Do as many high knees as you can in 30 seconds, followed by a few seconds of rest. How to do it: Start standing with feet shoulder-width apart.

Take a breath before walking hands back to feet. Beginners should do the move for 20 seconds followed by 60 seconds of rest. Intermediate peeps? Up it to 30 or 45 seconds before resting.

How to do it: Start standing with feet a little wider than shoulder-width apart and arms at your sides. Hop to the right with your right foot and sweep left foot behind right leg.

Swing arms in front of right knee as you shift to the side in a skating motion. Immediately jump to the left with your left foot, letting right foot sweep behind left leg.

Lunge jumps are an advanced variation of a normal walking lunge exercise. The exercise accounts for jumping high in the air and switching to your other foot ahead before landing.

This exercise requires no equipment and burns a tremendous amount of calories. It also helps in boosting your heart rate. To perform Lunge Jumps stand with your legs at least shoulder width apart. Move a leg forward with your spine straight. Now flex your leg and go down, make sure your leg is perpendicular to the floor.

Now at last jump and put the other leg forward and repeat the exercise. Jumping jacks, also called side-straddle hop, is a full-body exercise that can be done almost anywhere owing to the fact that no training equipment is required. To perform Jumping jacks, stand straight with your feet at least hip-width apart.

Make sure that you keep your shoulders relaxed and look straight ahead. Now jump and move your feet laterally apart. At the same time, move your hands up and down over your head.

Repeat the steps by following the same. But what if the mountains become plain ground? This exercise is well known for benefits like building cardio endurance and agility while focusing on the entire body. To perform Mountain climbers, get into the straight arm plank position.

Make sure to place your hands a little wider than your shoulders-width. Now bring the right knee towards your chest without lifting your hips. Then move it back and bring the other knee forward. Now repeat the steps as fast as possible.

Rope jumping, also known as skipping, is preferred by thousands of people over running because of its many benefits. To perform skipping, all that you need is a rope.

Stand straight and keep your legs close to each other with your elbow near your stomach. Now jump and let the rope go in a circle around your body from head to toe and repeat. Even though pushups may be tough for beginners they are one of the most common bodyweight exercises.

They are best for building the upper body. It helps form the chest, shoulders, and triceps,. Push-ups require no training equipment. To practise push-ups, one needs to get into a cat position with palms and toe tips touching the ground.

Now go down on your chest and touch the ground. As you gain experience, you can challenge yourself by putting your toes close to each other.

The Side Jackknife is an exercise that targets obliques, shoulders, and quads. To perform Side Jackknife, you need to lie down on your side with one leg on top of the other and place one hand behind your head with the elbow flared out. Put the other hand on the ground in front of you to balance your weight.

Now try to bring your upper leg and elbow together and then take it back to the original position. Now repeat the steps to implement training. The Russian Twist is a simple yet very effective way to train your core and hips.

It is a popular exercise among athletes— all thanks to after-effects that help them in twisting movements and quickly change direction. To perform the Russian twist, sit on the ground with your knees up in a v position. Make sure to keep both your legs shoulder-width apart from each other.

Now, twist from one side to another. Repeat it several times to train the body. TRX pull-ups need a lot of upper body strength. But it can be easy if you know the right technique and have practised a lot. To perform this, you would also need a TRX trainer.

To perform TRX Pull-up take a grip of TRX. Now use your back and arms to pull your body upwards with both legs shoulder-width apart. You should aim to get your chest to the same level as the handles and hold your body in that position for seconds.

Gradually lower your body and repeat the steps to follow the same. Patience and determination are the keys.

HIIT improves cardiovascular health, manages blood sugar levels and reduces body fat. It is a very effective workout and easy to get started with at the comfort of your home.

If you have a busy schedule and are thinking of getting fitter, HIIT is a great way to begin. HIIT cardio workout is one of the best ideas to train without spending much on costly equipment. However, it is highly recommended to seek expert advice to perform it right and avoid injuries.

Make sure to wear the right shoes along with other guarding elements. Along with the training, you should also take care of the proper dietary requirements of your body for the training to be effective. Have a cheerful start! Disclaimer: The purpose of this article is just to disperse knowledge and share awareness.

It does not intend to replace medical advice by professionals. For further information please contact our certified nutritions Here. Generally yes, but this will depend on your own fitness level and circumstances.

If an aerobic endurance base is developed over time and the training protocols are followed properly, then HIIT can be a safe and effective method of exercise. Individuals who are just starting to work out or have serious heart conditions should get the approval of their doctor before beginning the strenuous activity.

HIIT should not be the only form of exercise that you do during the week, but it can help you when you are crunched for time and need to work out quickly.

We would not recommend trying to do HIIT more than once per day for an average individual. A second HIIT workout would not be as efficient or effective as your first workout and can lead to injury if you are over-exhausting yourself.

Instead of two HIIT workouts, you can add power walking or low-intensity cardio later in the day for active recovery. Yes, HIT can be performed very effectively at home, or even whilst travelling with less equipment.

HIIT can play an excellent role as the general strengthening and general conditioning stimulus for athletes involved in sports and other challenging physical activities. There are some additional considerations that athletes need to make when applying HIIT, such as appropriately scheduling workouts alongside skill and specific conditioning training and their competitive events.

A huge advantage of HIIT for athletes is its safety: the likelihood of getting injured whilst performing proper HIIT is exceptionally low.

Start by moving more than you normally do throughout each day. This is more beneficial than a one tough workout every so often.

At the same time, people who have been doing the same exercises for months are unlikely to get more fit unless they make changes.

This could include changing their routines, pushing harder, and working beyond their comfort zones. Pain is a big sign that a workout is causing trouble.

This will allow you to learn the difference between pain and being uncomfortable. Most everyone can be physically fit and able to do the workout they want without going too far. However, you need to think long term.

Properly preparing your body for movement is key. Focus on improving your mobility, stability, strength, and cardiovascular fitness. This will eventually allow you to do any physical activity you choose. Before diving into tough exercise, spend six to 12 months or more doing the following:. Putting in time on the front end will better prepare your body for fitness, while reducing injuries.

Check out more from the UC Davis Sports Medicine Learning Center. This blog was reviewed by Judd Van Sickle , who manages the sports performance program for UC Davis Health.

He guides everyone — from those just getting started with exercise to professional athletes — on ways to improve their fitness. menu icon Menu. Cultivating Health. Enter search words search icon Search × Enter search words Subscribe to Cultivating Health Subscribe to our blog and receive notifications of new stories by email.

Repeat for 30 seconds on each side. BTW, this is the right way to do burpees. Lying on stomach, lift legs and arms off the floor, arms reaching straight in front.

Squeeze back and glutes to keep legs up. Pull elbows down to waist, return to starting position, and repeat. In this part of the HIIT workout at home, step left leg out to side for a lateral lunge, keeping right leg straight.

Bring left leg up to a degree angle and hop on right leg. Repeat on each side. Lie on back with arms straight overhead. Crunch legs into your chest while lifting back off the floor.

Grab legs, balancing on your glutes. Return to starting position and repeat. Start in high plank position with shoulders over wrists. Quickly drive each knee into chest one at a time as if running.

you might want to refresh your memory on how to do mountain climbers before kicking off this part of the HIIT workout at home. Start in low plank position with feet hip-width apart.

Hop feet out wider than hip-width, and then hop back to the starting position. Keep abs tight and don't allow butt to pop up above the height of shoulders for an at-home HIIT workout routine that hurts so good. From standing position, drop hands to the floor and kick feet back to be in plank position.

Hop feet back to center and return to standing. Start in high plank position. Place right elbow under right shoulder, then left elbow under left shoulder, to be in low plank position.

Make sure to keep shoulders stacked over wrists. Press back up to high plank position, starting with right arm. initially involving Olympic speedskaters. 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. As Tabata's protocol is "supermaximal", [12] his regimen technically falls into the scope of SIT.

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, the general public could use this exercise protocol 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.

In 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. Dr Niels Vollaard at the University of Stirling proposed that when high-intensity intervals are done at "all-out" intensities, associated health benefits plateau after performing 2 or 3 sprint repetitions.

This led to the development of a minute exercise routine consisting of easy pedalling interspersed with two second "all-out" cycling sprints. He shifted the terminology for his to SIT.

In a BBC Horizon program in February , Jamie Timmons, professor of systems biology at the University of Loughborough , led Michael Mosley through this exercise bike regimen, each time using three sprints instead of two.

This protocol was performed 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.

Its 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".

HIIT training and traditional endurance training both lead to significantly improved cardiovascular fitness in healthy adults ages 18—45 but HIIT leads to greater improvements in VO 2 max. Comparing HIIT to moderate intensity continuous training MICT in people with coronary artery disease , HIIT leads to greater improvements in VO 2 max but MICT leads to greater reductions in body weight and heart rate.

For people suffering from coronary artery disease or heart failure , a HIIT regimen is beneficial for substantially improving both groups VO 2 max and overall exercise capacity; with more intense HIIT leading to the greatest cardiovascular improvements.

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.

HIIT can result in modest reductions of subcutaneous fat in young and healthy individuals, but greater reductions for overweight individuals. A systematic review examined the effects of HIIT combined with resistance training in teens ages 10—19 , without providing a nutritional plan.

The study found that 8 to 12 weeks of HIIT combined with resistance training can substantially reduce waist size and body fat percentage. However the study did not find conclusive evidence of HIIT and resistance training being an effective solitary treatment for type 2 diabetes or arterial hypertension , but did find HIIT has the potential to reduce future cardiovascular problems in teens.

HIIT can elicit short term brain improvements similar to those usually observed with aerobic exercise. The American College of Sports Medicine suggests consulting one's doctor before starting a HIIT regimen, particularly if there is a history of coronary heart disease.

This is to ascertain its safety and allow the patient to build up the intensity of exercise without causing harm. There is a risk of injury due to fatigue and overtraining , so it is advised to allow time for recovery.

More specifically, knee and ankle sprains were very common. Based on that, neuromuscular training and pre-strengthening programs are recommended to improve flexibility , particularly before exercise. 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 study examined the effect of HIIT on cognitive performance among a group of children.

The authors show that HIIT is beneficial to cognitive control and working memory capacity when compared against "a blend of board games, computer games, and trivia quizzes" and that this effect is mediated by the BDNF polymorphism. They conclude that the study "suggests a promising alternative to enhance cognition, via short and potent exercise regimens".

A clinical trial assessed the effects of HIIT on vascular health in inactive people and found that HIIT has beneficial vascular effects, based on observed decreases in arterial wall thickness and increase in endothelial function.

The trial also found that HIIT had stronger effects than medium intensity continuous training MICT in enhancing flow mediated dilation and lowering pulse wave velocity in inactive adults from the greater blood flow and vasodilation of blood vessels stimulated by HIIT.

Increased flow mediated dilation allows for greater opening of an artery and increased blood flow, allowing for more oxygen to be supplied throughout the body during activity.

Pulse wave velocity is used to monitor arterial stiffness ; which increases with age and high blood pressure, leading to a higher probability of cardiovascular problems including hypertension or a stroke. A study on the relevance of exercise intensity in lower back rehabilitation, demonstrated higher intensity had a greater effectiveness with back therapy than moderate intensity exercise.

Participants in the HIIT group had a decrease in back pain intensity and an increase in back muscle strength. A study examined the impact of HIIT and moderate intensity continuous training MICT on overweight individuals by measuring the effect on cardiorespiratory fitness CRF.

The study found that both forms of training were effective in improving CRF with an increase in VO 2 max, however there was no evidence that either training method was more effective than the other in improving cardiorespiratory fitness. According to a study HIIT could be used as prehabilitation for men awaiting surgery for urological cancer and it may improve heart and lung fitness within a month before their surgery.