{"id":40969,"date":"2015-06-24T11:15:30","date_gmt":"2015-06-24T15:15:30","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40969"},"modified":"2016-07-14T16:02:18","modified_gmt":"2016-07-14T20:02:18","slug":"hiit-workout-no-time","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/hiit-workout-no-time\/","title":{"rendered":"No Time? This Is How Much HIIT You Need to Reap Benefits"},"content":{"rendered":"
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Photo: Pond5<\/a><\/figcaption><\/figure>\n

You know about interval training<\/a> and its siblings Tabata<\/a> and HIIT<\/a> (high-intensity interval training). These fast-paced, sweat-inducing workouts promise to push you to your max, yielding major calorie burn and impressive health benefits. But do you really need to slog through 30-minute workouts, five times a week, to see results? Science has found that high-intensity workouts can improve cardiovascular function, blood glucose levels and respiratory fitness. But what the research has yet to discover is how often and at what intensity these benefits start occurring.<\/p>\n

RELATED:<\/strong> 3 Quick HIIT Workouts for Beginners<\/a><\/p>\n

What\u2019s the Minimal Amount of Exercise You Can Do?<\/strong><\/h3>\n

In an effort to nail down the least<\/em> amount of HIIT you can do, Canadian researchers asked 14 healthy, but overweight and sedentary men and women to do a 10-minute stationary bike workout<\/a> three times a week. \u201cWe wanted to push the envelope and see how low can you go [in terms of workout time],\u201d says study co-author Martin Gibala, PhD, a professor and chair of the department of\u00a0kinesiology at McMaster University in Ontario, Canada.<\/p>\n

For three 20-second intervals, participants would push their bodies to 110 percent \u201call-out\u201d effort \u2014\u00a0pedaling as fast as they could, at maximum resistance. The workout looked like this:<\/p>\n