High Intensity Interval Training vs. Sprint Interval Training for Fat Loss
Traditionally, the most common way of training has been going for runs. For many, there is nothing more enjoyable than a quick jog through the neighborhood.
However, research is beginning to show that short bursts of high-intensity training with periods of moderate intensity in between is just as effective if not more effective.
In order to evaluate the effectiveness of different types of workouts for weight loss, researchers compared to the amount of fat people lost under different workout regimens across 36 studies.
They found that both high-intensity interval training and sprint interval training led to nearly twice the fat loss as moderate training.
This means that going for several sprints in a row may be more effective than going for a longer run If weight loss is your goal.
High Intensity Interval Training
Sprint Intensity Training
HIIT vs SIT: Training Time
Among the different studies and the different workout regimens within the studies, researchers found that high-intensity workouts also on average took less time. The same workouts that burned more fat than moderate continuous workouts also took less time.
For busy professionals looking to lose a bit of weight, the data is very clear in showing that high-intensity interval training is the way to go.
HIIT & SIT: Success Factors
Are there other factors that make for a better work out?
Among the different studies looked at, there were many different ways of performing high intensity interval training. As of today, this is not yet a standardized technique.
Researchers found three features that were significantly correlated with more weight loss.
Workout regimens that involve running or jogging were generally more effective than those that did not. Studies that had their participants run or jog saw about 11 pounds more of weight loss.
Workout programs that lasted more than 12 months were also significantly more effective and weight loss, not surprisingly.
Additionally, workouts that were done under supervision performed better than those that were not. This means that having a personal trainer is probably going to be effective. But for most of us, having a workout buddy who can keep us accountable can work as well.