Along with a nutritious diet, exercise is an essential component of sustainable weight loss. But like every area of the process, some forms of exercise provide more drastic results than the others. The one kind of workout that’s scientifically proven to create a bigger difference? Interval training.

What Is Interval Training?

Interval training, which is also known as high intensity interval training workouts (HIIT), is a strategy in which you alternate between different amounts of intensity in the same workout. It may be as easy as walking in a slow pace for one or two minutes, speed-walking for Thirty seconds, and then repeating those cycles for any certain period of time. Maybe you switch between two minutes of walking and one minute of running for approximately 30 minutes. It’s truly up to you to customize your intervals.

Research shows that these kinds of workouts can easily see exactly the same gains however in 50 % of time as something similar to steady-state, moderate exercise. Not to mention, it’s also critical for accumulating your aerobic capacity, that is essential for long-term heart health.

Not every workout must be dedicated to HITT, either. Experts say just two or three interval workouts each week, with a minimum of 24 hours of recovery among, is more than enough to reap the advantages.

How Will it Help Weight reduction?

Another major benefit? It can be much more effective to lose weight than other kinds of exercise.

New research from the The British Journal of Sports Medicine put this towards the test. The study checked out 786 previous studies that focused on interval training versus “moderate-intensity continuous training.” The studies also all took place for a duration of four or five weeks to show long-term results. While both kinds of exercise led to fat loss, regimens that included regular interval training workouts saw 28.5 percent more reduction in total fat mass on average.

Why will it burn more fat? When you will find periods of intense as opposed to solely steady-state exercise, muscles use sugar more frequently and eventually more efficiently. This causes a deficit of glucose to the muscles, driving overall weight loss.