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! Best Result
! Notes
|-
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Tabata-1996<ref name="Tabata-1996"/>
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14 varsity level collage athletes ([[VO2max|V̇O<sub>2</sub>max]] ~50)
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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%
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HIIT
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HIIT produced a greater improvement in [[VO2max|V̇O<sub>2</sub>max]] for far less time commitment
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| '''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
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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%
All groups improved economy, with no differences, and [[Lactate Threshold]] unchanged as a percentage of [[VO2max|V̇O<sub>2</sub>max]]
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| '''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%
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,
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2 weeks
| '''HIIT(HIIT-SCx260)'''4-6x 30 seconds 'all out' + 4 min recovery(260%)
Totals for two weeks, 135 minutes and 950 Kj
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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%
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HIIT
30 minutes at 50% [[VO2max|V̇O<sub>2</sub>max]]
| Raised [[VO2max|V̇O<sub>2</sub>max]] 5-7%
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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
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.
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| '''Long HIIT(HIIT-LCx90)'''
4-6x 4 min run, 2 min rest
Avg ~5.6 Km/workout
Continuous 5x week
6 weeks
| '''HIIT(HIIT-SCxAO)'''
4-6x 30 seconds 'all out', 4.5 min rest
1.5 hours/week
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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%
Non-significant 9% reduction in fasting insulin
No change in Leptin
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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>]]
This study showed remarkable results using a single high intensity bout of exercise.
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| '''1x HIIT(HIIT-LCx90)'''
10 min [[Warmup]]
4 min at 90% [[Maximum Heart Rate|HR<sub>max</sub>]]