7-minutes of this workout has proven to be 40% more powerful than High Intensity Interval Training for body transformation

Time of India

2 days ago

When it comes to fast, efficient workouts, everyone's mind goes to High-Intensity Interval Training (HIIT) as the holy grail. But new findings are replacing that thought. Researchers now propose that a little-known alternative, Sprint Interval Training (SIT), may be even more potent with greater fat loss, greater muscle gain, and takes much less time.
It sounds too good to be true. But the statistics prove it.
A peer-reviewed
article
published in Run Repeat, titled 'Sprint Interval Training: Burn 40% More Fat Than HIIT in 60% Less Time,' concludes that, Sprint Interval Training (SIT) is significantly more effective than HIIT or traditional cardio for fat loss and muscle gain, while requiring much less time. How? Read on to know more!
SIT vs. HIIT: The real difference
Both SIT and HIIT fall under the umbrella of high-effort training. The difference lies in the intensity and duration. HIIT typically involves short bursts at about 70–90% of max effort for 30 seconds to 4 minutes, followed by active recovery. SIT pushes the body to 100% max effort, but for even shorter periods, i.e, usually 20 to 30 seconds, with longer rest in between.
This tiny variation in form creates a huge variation in result.
What does the research say
A review of 75 studies that contrasted Sprint Interval Training (SIT), High-Intensity Interval Training (HIIT), and Moderate-Intensity Continuous Training (MICT) produced astonishing findings:
SIT created more than 90% more fat loss than MICT. It was also 39.6% better at lessening body fat than HIIT. On average, SIT workouts took 60–70% less time, but produced the highest outcomes.
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In real-life terms, in terms of time commitment:
SIT volunteers trained -390 minutes over 9–10 weeks
HIIT took -995 minutes
MICT took -1350 minutes
Just 7 minutes a session, 3 times a week, for SIT and still performed higher than longer routines.
What goes on in those 7 minutes?
Here is a typical SIT workout:
Warm-up: 2–3 minutes of gentle movement
Sprint rounds: 3-6 rounds of 20–30 seconds maximum effort
Rest intervals: 2–4 minutes walking or complete rest between sprints
Cooldown: 1–2 minutes to bring the heart rate back to resting level
Although the work period is brief, the physiological effect is tremendous.
Sprint intervals ignite fast-twitch muscle fibers, stimulate growth hormone release, enhance fat burning, and enhance post-workout calorie burning. The body burns calories for hours after the workout is completed and it is a process referred to as excess post-exercise oxygen consumption (EPOC).
Why it works
SIT's success relies on trying your best.
In contrast to HIIT or MICT, it recruits the entire range of muscle fibers, specifically those responsible for explosive power. This provokes a more intense metabolic response, enhances insulin sensitivity, and speeds up fat breakdown.
It also:
Raises levels of testosterone and growth hormone
Raises VO2 max (a metric of cardiovascular capacity)
Enhances mitochondrial efficiency, or the cells become more efficient at utilizing energy
And it accomplishes all this without long sessions or heavy weights.
Who all can try it
SIT is scalable and that's part of why it's gaining popularity. A beginner can begin with: Just 2 sprints lasting 20 seconds each and 3 to 4 minutes rest between rounds.
Gradually, one can progress to 6–8 sprints. The mantra is quality over quantity. Each sprint should be an all-out effort.
Note: Patients with existing heart or joint problems should see their doctor beforehand. Because SIT is so strenuous, it places a greater burden on the cardiovascular system.
Can it build muscle too?
Yes, especially in the legs, glutes, and core. Sprinting places a high mechanical stress on the muscles, which causes muscle sparing and, in some instances, even lean muscle growth.
This also makes SIT a better choice for those who prefer a lean, athletic physique over bulk.