Calorie consumption during HIIT is higher than during aerobic training or strength training

High-intensity interval training (HIIT) can improve fitness surprisingly quickly. Studies in which HIIT training was performed on an ergometer found improvements in fitness after two weeks that would normally take six months to achieve.

Paul Falcone and colleagues from the Muscle-Pharm Sports Science Institute in Denver found that calorie expenditure was higher during HIIT training performed on a hydraulic weight machine compared to workouts of equal duration that included either endurance training or strength training. The HIIT program included repeated intervals on a hydraulic weight machine for 20 seconds at maximum effort, followed by 40 seconds of rest. All workouts were 30 minutes in length.

HIIT resistance training programs can simultaneously increase strength and endurance.

(Journal Strength and Conditioning Research, published online in January 2015)