Don’t have time for a full workout?  An interval workout, high intensity exercises for a short period of time, may be for you.  Several years ago, McMasters scientists did a study where participants performed a punishing workout known as high-intensity interval training (HIIT).  This involved 30 seconds of all-out effort at 100 percent of a person’s maximum heart rate.  Six weeks later, the physical changes in the leg for the high-intensity interval training participants were similar to young men who would spend multiple days cycling for hour long sessions.  The high-intensity interval training took 90 percent less time.

The researchers also developed a gentler version of the high-intensity interval training (HIIT) workout.  This modified version was tested on volunteers and cardiac patients. 

Recognizing, however, that few of us willingly can or will practice such straining all-out effort, the researchers also developed a gentler but still chronologically abbreviated form of HIIT. This modified routine involved one minute of strenuous effort, at about 90 percent of a person’s maximum heart rate (which most of us can estimate, very roughly, by subtracting our age from 220), followed by one minute of easy recovery. The effort and recovery are repeated 10 times, for a total of 20 minutes. 

At the end of this study, both volunteers and cardiac patients showed significant improvements in both health and fitness.  Visit the New York Times for the full article.
HIIT is an alternative for people interested in maintaining their health, but lack the time to routinely exercise.  Everyone can spare 20 minutes!  The training may be hard but the short time period makes it tolerable.  Get in shape in record time!   

Visit Bodybuilding.com for a complete HIIT workout or visit sportsmedicine and create your own workout.