The Amazing Benefits of HIIT – Learn 1000 Hours of Research In a 10 Minute Blog

IMMEDIATE RESPONSE FROM JUST ONE SESSION!

Increased Catecholamine Release (Fat Burning Hormones) – Gratas-Delmarche et al. (1994)

630% increase in Epinephrine and 1450% increase in Norepinephrine (the 2 main fat burning hormones) – Bracken et al. (2009)

450% increase in GH levels (another fat burning and muscle building hormone) – Stokes et al. (2002)

Greater rise in Growth Hormone Levels compared to aerobic exercise – Neville et al. (1997)

Increased Lactate Levels (which means you burn a ton of carbohydrates and fat) – Trapp et al. (2008)

Increased AMPK (“Master Enzyme”) Activation (a key enzyme that basically transforms your health and performance, they are even trying to make it into an anti-obesity drug! – Gibala et al. (2009)

Increased PGC1a Transcription (A transcription co-regulator that plays a key role in mitochondria biogenesis – Similar to AMPK above, this basically regulates all your cells and makes you superhuman) – Little et al. (2010)

Increased Citrase Synthase (marker of fat burning ability),  β-HAD (catalyses a rate-limiting enzyme step in fat oxidation, meaning you can burn more fat) and Cytochrome Oxidase activity – Talanian et al. (2007)

Increased Phosphofructokinase Levels (Which is a rate limiting enzyme in glycolysis, the ability to produce fuel for high intensity exercise) – Tremblay et al. (1994)

Reduced Food intake, Appetite and Hunger, Possibly through corticotropin releasing factor (CRF), a potent anorectic peptide and/or exercise induced redistribution of splanchnic blood flow – Bilski et al. (2009)

Increased Glycerol Levels, a marker of Your Fat Burning Ability – Trapp et al. (2007)

MEDIUM / LONG TERM RESPONSE OCCURRING FROM JUST 4 WORKOUTS!

Improved Aerobic Capacity and Performance (You are faster, stronger and more powerful)  – Little et al. (2010)

Improved Anaerobic Endurance (You can exercise or run for longer at the same pace) – Bergomaster et al. (2006)

Increased VO2 Max (the main marker of fitness, the higher the VO2 the fitter and healthier you are!) – Whyte et al. (2010)

Improved Cardiac Output (Your heart and lungs ability to pump out blood and oxygen round the body, key for health) – Helgerud et al. (2007)

Decreased Waist Circumference & Belly Fat (Key for long-term health and linked to disease) – Tjonna et al. (2008)

Greater Fat Loss compared to 200 or 300% more cardio!! – Trapp et al. (2008)

Decreased Subcutaneous Fat (The fat under the skin and in the legs, hips and bum) – Mourier et al. (1997)

Decreased Abdominal / Trunk Fat (lower belly fat that is linked to heart disease) – Boudou et al. (2003)

Increased Insulin Sensitivity (up to 58% improvement in only 8 weeks, which is some of the most drastic changes ever seen in research!) – Boudou et al. (2003)

Increased FFM (Muscle Mass) helping you become stronger and more toned, rather than burning muscle with most normal cardio workouts! – Boudou et al. (2003)

Improved ability to oxidise fat and a lower Respiratory Exchange Ratio (RER). Helping you burn more fat during every minute of the day, even when you sleep! – Talanian et al. (2007)

Increased Mitochondria Biogenesis (the power house and engine or your cell used to burn energy and linked to life expectancy, aging and your overall health) – Bergomaster et al. (2006)