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Continuous Exercise Better for Fat Loss Than HIIT

Brian Turner

Posted on March 29 2014

High-intensity interval training (HIIT) builds fitness rapidly with short but intense training sessions. A Canadian study found gains of 17 percent in maximal oxygen consumption after training only 20 minutes in two weeks. That’s not much time for elevated caloric expenditure and accelerated fat loss. An Australian study led by Shelley Keating found that in previously sedentary and overweight adults, continuous exercise was superior to HIIT for fat loss following 12 weeks of training. Increases in exercise capacity were equal (22 to 24 percent), but continuous exercise reduced abdominal fat by 3.1 percent with no change from HIIT. Interval training is a great way to get in shape rapidly, but it does little to alter body composition. (Journal of Obesity, 2014: Article ID 834865)