Also known as: HIIT, sprint intervals, interval training
Latest evidence update: 2026-12-31
Strongest in Consistency (87). Held back by Study quality (72).
Solid mix of RCTs with some methodological gaps.
Confirmed across many independent studies with significant findings.
Tens of thousands of participants pooled across studies.
Studies agree on direction of effect.
Most studies are recent (last 2-3 years).
Areas where research points to a consistent direction of effect. The strength of evidence is graded; the size of the effect is not quantified.
Short bursts of near-maximal effort followed by recovery. HIIT raises VO2max faster than steady-state cardio per minute of training and improves insulin sensitivity in 2-3 sessions per week.
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HIIT showed a significant advantage over MICT for cardiorespiratory fitness in adults with prediabetes (SMD 1.16, moderate certainty).
HIIT combined with weight loss and fat percentage reduction may effectively enhance adiponectin levels in overweight and obese individuals.
Both HIIT and MICT significantly reduced fasting blood glucose in T2DM patients compared to normal control groups.
Exercise training showed no significant effect on fasting glucose levels in women with PCOS compared to non-exercise controls.
Elevated spexin concentrations occur across multiple exercise modalities including aerobic exercise, combined aerobic-resistance training, treadmill running, swimming, and high-intensity interval training.