Also known as: HIIT, sprint intervals, interval training
Latest evidence update: 2026-12-31
Strongest in Consistency (88). 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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Exercise training reduces alanine aminotransferase (ALT) levels in adults with and without NAFLD.
Moderate-to-vigorous recreational activity programs improve body composition in individuals with type 2 diabetes.
Contrast Water Therapy (CWT) is most effective for recovering the biochemical marker Creatine Kinase after exercise-induced muscle damage.
High-intensity interval training has positive effects on agility in university students.
HIIT significantly reduced BMI in T2DM patients.