Bursts of High Intensity Interval Training (HIIT) may be more effective for weight loss than longer less intense workouts. 

A recent meta-analysis, which is a when a large collection of studies are reviewed together in order to determine the strength and accuracy of results, shows that when participants performed HIIT training, they experienced 28.5% greater weight loss compared to those that did longer more aerobic fitness training programmes.

Interval training was defined as cardiovascular exercise which involved repeated brief bursts of intense effort, interspersed with recovery periods. Cycling, swimming, running and boxing were included. These workouts were compared with longer continuous moderate intensity workouts, most of which were between 30 and 45 minutes. All participants exercised for at least four weeks. Those doing interval training lost on average 1.58kg (3.48lb) compared with the 1.13kg (2.49lb) lost by those doing lower intensity workouts.

How can HIIT be so effective compared to longer bouts of exercise?

Firstly, HIIT can lead to greater energy expenditure after exercise - metabolism may be increased for up to a day following a HIIT session, meaning that fat is burned at a higher rate due to a post-exercise adaptation known as oxygen debt, when your body has to work harder after intense activity to recover. Secondly, after a HIIT session, you may be less hungry. Some research has shown that HIIT training can suppress appetite meaning participants are less likely to give into the 'reward' mentality and counteract any weight loss benefits of exercise. 

When compared to longer bouts of aerobic fitness based activities and matched for time; HIIT is king. HIIT not only improves fitness and muscle stimulation it forces adaptations once the workout is over. 

If you would like to see how you can get started with HIIT in the comfort of your own home, watch the video: 'How to do HIIT at Home'. 

To read the full article and look at the study in more depth, follow the link: www.bbc.co.uk

Before you start any exercise, ensure you consult your GP for advice, especially if you have a known health condition.