View source for The Science of High Intensity Interval Training-table

{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
! Study
! Subjects
! Study length
! Protocol
! Outcome
! Best Result
! Notes
|-
|  rowspan="2" rowspan="2"| 
Tabata-1996<ref name="Tabata-1996"/>
|  rowspan="2" rowspan="2"| 
14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50)
|  rowspan="2" rowspan="2"| 
5 days/week
6 weeks

| '''HIIT (HIIT-SIx170)'''
4 days/week 7-8x (20 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
1 day/week 30 min at 70% [[VO2max|V̇O<sub>2</sub>max]] + 4x (30 seconds at 170% [[VO2max|V̇O<sub>2</sub>max]] + 10 seconds rest)
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 14.5%
Increased anaerobic capacity by 28%
|  rowspan="2" rowspan="2"| 
HIIT
|  rowspan="2" rowspan="2"| 
HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment
|-
| '''Continuous Moderate Exercise'''
60 minutes at 70% [[VO2max|V̇O<sub>2</sub>max]]
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 9.5%
No change in anaerobic capacity
|-
|  rowspan="4" rowspan="4"| 
Helgerud-2007<ref name="Helgerud-2007"/>
|  rowspan="4" rowspan="4"| 
Moderately trained
([[VO2max|V̇O<sub>2</sub>max]] 51-55)
|  rowspan="4" rowspan="4"| 
3 days/week
8 weeks
| '''Short HIIT (HIIT-SIx90)'''
47x 15 seconds at 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 15 seconds at 70% [[Maximum Heart Rate|HR<sub>max</sub>]] 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5.5%
|  rowspan="4" rowspan="4"| 
Short and Long HIIT (no statistical difference)
|  rowspan="4" rowspan="4"| 
All groups improved economy, with no differences, and [[Lactate Threshold]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]]
|-
| '''Long HIIT (HIIT-LCx90)'''
4x 4 min, 90-95% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min at 70%max
| Raised [[VO2max|V̇O<sub>2</sub>max]] 7.2%
|-
| '''[[Lactate Threshold]] run'''
24 min at 85% [[Maximum Heart Rate|HR<sub>max</sub>]] 
| [[VO2max|V̇O<sub>2</sub>max]] unchanged
|-
| '''Long Slow Distance'''
45 minutes at 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
| [[VO2max|V̇O<sub>2</sub>max]] unchanged
|-
|  rowspan="2" rowspan="2"| 
TjonnaLee-2008<ref name="TjonnaLee2008"/>
|  rowspan="2" rowspan="2"| 
Untrained, metabolic syndrome patients
|  rowspan="2" rowspan="2"| 
3 days/week
16 weeks
| '''HIIT (HIIT-LCx90)'''
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
total 40 min, 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 36%
|  rowspan="2" rowspan="2"| 
HIIT
|  rowspan="2" rowspan="2"| 
Same calories burned in each group
Both groups had an equal reduction in body weight and blood pressure
|-
| '''Continuous Moderate Exercise'''
47 min at 70% [[Maximum Heart Rate|HR<sub>max</sub>]] 
| Raised [[VO2max|V̇O<sub>2</sub>max]] 16%
|-
|  rowspan="2" rowspan="2"| 
Gibala-2006<ref name="Gibala-2006"/> 
|  rowspan="2" rowspan="2"| 
Recreationally active
|  rowspan="2" rowspan="2"| 
2 weeks
| '''HIIT (HIIT-SCx260)'''
4-6x 30 seconds 'all out' + 4 min recovery (260%)
Totals for two weeks, 135 minutes and 950 Kj
|  rowspan="2" rowspan="2"| 
Same improvement in laboratory time trials
|  rowspan="2" rowspan="2"| 
HIIT
|  rowspan="2" rowspan="2"| 
Same improvement, but only 22% of the time commitment
|-
| '''Continuous Moderate Exercise'''
90-120 min at 65% [[VO2max|V̇O<sub>2</sub>peak]]
Totals for two weeks, 630 minutes and 6500 Kj
|-
|  rowspan="2" rowspan="2"| 
Gorostiaga-1991<ref name="Gorostiaga-1991"/> 
|  rowspan="2" rowspan="2"| 
Sedentary
|  rowspan="2" rowspan="2"| 
3 days/week
8 weeks
| '''HIIT (HIIT-SIx100)'''
30x 30 sec @ 100% [[VO2max|V̇O<sub>2</sub>max]] + 30 sec rest
| Raised [[VO2max|V̇O<sub>2</sub>max]] 9-16%
|  rowspan="2" rowspan="2"| 
HIIT
|  rowspan="2" rowspan="2"| 
Same average work in each group
|-
| '''Continuous Moderate Exercise'''
30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]]
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7%
|-
|  rowspan="3" rowspan="3"| 
Franch-1998<ref name="Franch-1998"/>
|  rowspan="3" rowspan="3"| 
36 recreational runners
|  rowspan="3" rowspan="3"| 
3 days/week at high intensity
Plus 3 runs/week <= 65% [[Maximum Heart Rate|HR<sub>max</sub>]]
6 weeks
| '''Short HIIT (HIIT-SIx90)'''
30-40x 15 sec run, 15 sec rest
Avg ~3.0 Km/workout
92% [[Maximum Heart Rate|HR<sub>max</sub>]]
| Time to exhaustion increased 65%
[[Running Economy]] improved 0.9%
|  rowspan="3" rowspan="3"| 
Continuous High Intensity
|  rowspan="3" rowspan="3"| 
Better improvements from continuous training than HIIT, but the continuous training is at an unusually high intensity that is probably close to a 10K race, three times a week. 
|-
| '''Long HIIT (HIIT-LCx90)'''
4-6x 4 min run, 2 min rest
Avg ~5.6 Km/workout
94% [[Maximum Heart Rate|HR<sub>max</sub>]]
| Time to exhaustion increased 67%
[[Running Economy]] improved 3.0%
|-
| '''Continuous High Intensity'''
20-30 minutes
Avg ~6.4 Km/workout
93% [[Maximum Heart Rate|HR<sub>max</sub>]]
| Time to exhaustion increased 94%
[[Running Economy]] improved 3.1%
|-
|  rowspan="2" rowspan="2"| 
BurgomasterHowarth-2007<ref name="BurgomasterHowarth2007"/>
|  rowspan="2" rowspan="2"| 
20 Untrained
|  rowspan="2" rowspan="2"| 
HIIT 3x week
Continuous 5x week
6 weeks
| '''HIIT (HIIT-SCxAO)'''
4-6x 30 seconds 'all out', 4.5 min rest
1.5 hours/week
~225 Kj/week
|  rowspan="2" rowspan="2"| 
Both increased [[VO2max|V̇O<sub>2</sub>peak]] by ~5%
|  rowspan="2" rowspan="2"| 
HIIT
|  rowspan="2" rowspan="2"| 
Similar changes in HIIT for 10% of the workload and 30% of the time of continuous training.
|-
| '''Continuous Moderate Exercise'''
40-60 min at 65% [[VO2max|V̇O<sub>2</sub>peak]]
4.5 hours/week
2250 Kj/week
|-
|  rowspan="2" rowspan="2"| 
Trapp-2008<ref name="Trapp-2008"/>
|  rowspan="2" rowspan="2"| 
34 sedentary women
|  rowspan="2" rowspan="2"| 
45 workouts over 15 weeks
| '''HIIT (HIIT-SIxAO)'''
60x 8 seconds 'all out', 12 seconds rest (5 min [[Warmup]], 20 min conditioning, 5 min [[Cooldown]])
| Increased [[VO2max|V̇O<sub>2</sub>peak]] 24%
5 pound/2.5 Kg reduction in body fat
Significant 31% reduction in fasting insulin
Significant reduction in Leptin
|  rowspan="2" rowspan="2"| 
HIIT
|  rowspan="2" rowspan="2"| 
HIIT produced similar improvements in fitness for a lower time commitment, as well as a reduction in body fat that was not seen with continuous exercise. 
|-
| '''Continuous Moderate Exercise'''
40 minutes at 60% [[VO2max|V̇O<sub>2</sub>peak]]
| Increased [[VO2max|V̇O<sub>2</sub>peak]] 19%
1 pound/0.5 Kg gain in body fat
Non-significant 9% reduction in fasting insulin
No change in Leptin
|-
|  rowspan="2" rowspan="2"| 
EarnestTjønna-2013<ref name="EarnestTjønna2013"/>
|  rowspan="2" rowspan="2"| 
26 healthy overweight men (BMI 25-30)
|  rowspan="2" rowspan="2"| 
3 days/week
10 weeks
| '''4x HIIT (HIIT-LCx90)'''
10 min [[Warmup]]
4x 4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]] + 3 min 70% [[Maximum Heart Rate|HR<sub>max</sub>]]
5 min [[Cooldown]]
total 40 min
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 13%
Work economy improved by 13%
Systolic blood pressure decreased 3.2 mmHg 
Diastolic blood pressure decreased 6.3 mmHg 

|  rowspan="2" rowspan="2"| 
Similar results with both protocols
|  rowspan="2" rowspan="2"| 
This study showed remarkable results using a single high intensity bout of exercise. 
|-
| '''1x HIIT (HIIT-LCx90)'''
10 min [[Warmup]]
4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]]
5 min [[Cooldown]]
total 19 min
| Raised [[VO2max|V̇O<sub>2</sub>max]] by 10%
Work economy improved by 14%
Systolic blood pressure decreased 6.2 mmHg 
Diastolic blood pressure decreased 7.7 mmHg 

|}