Looking to make the most out of your exercise routine? Try doing High-intensity interval training (HIIT) as it can turn the body into a “fat burning machine,” researchers have found.
HIIT is the term used for exercises that involve alternating periods of short bursts of intense exercise and low-intensity recovery. It only takes some 10 to 30 minutes but can produce significant health benefits.
For their study, published in the British Journal of Sports Medicine, the researchers looked at the fat-burning effects of HIIT during exercise. They looked at the results of 18 trials involving a total of 511 non-athlete adults who were either engaged in “supervised HIIT, moderate-intensity aerobic exercise or a non-exercising control group,” Victoria University (VU) noted in a news release.
They found that HIIT actually increased fat burning more compared to aerobic exercise. In fact, HIIT sessions may turn the body into a “fat burning machine,” VU said. It can make an individual burn fat while exercising as well as during other physical activities.
On the other hand, it’s also possible to improve fat metabolism via aerobic exercises such as jogging, but it tends to take more time while having smaller improvements, according to VU.
“Significant effects were found for exercise regimens lasting ≥ 4 weeks, and they increased with every additional week of training,” the researchers wrote. “The effects on FatOx (fat oxidation) were larger among individuals with overweight/obesity.”
The findings are important given the increase in obesity rates across the world. According to the World Health Organization, worldwide obesity has almost tripled since 1975, with 1.9 billion people 18 years or older being overweight in 2016. Some 650 million of them were obese.
As the organization noted, “obesity is preventable.” Among the ways to prevent being overweight or obese are having regular physical activity and increasing fruit and vegetable consumption. However, as much as 20% of people don’t get enough physical activity, Healthline said, noting that the rate may even be as high as 80% in the U.S.
With HIIT, however, exercise takes a shorter amount of time. Moreover, the results of the study show effects that may benefit people’s health.
“If that stubborn body fat isn’t going away, consider adding High-Intensity Interval Training or HIIT to your exercise routine,” one of the study’s co-authors, Professor Zeljko Pedisic of VU, said in the news release.