When Australian researchers took a look at seven randomized trials, they found that 3 power-walk interval workouts a week reduced cardiovascular disease risk significantly—and more than moderate-intensity continuous training. Not only did HIIT do a better job at improving blood vessel function, it also tended to outperform MICT when it came to other heart boosters, including reduced oxidative stress and inflammation, and improved insulin sensitivity, says study co-author Jeff Coombes, director of research at The University of Queensland in Australia. “Like many things in nature, the higher the load, the greater the adaptations,” he says. “By increasing the intensity of exercise, there are greater physiological changes to the cardiovascular, muscular and respiratory systems, resulting in improved physical fitness and all the health benefits associated with these enhancements.” (Want to tone your hips, thighs, and butt from the comfort of your living room? Then you need the Love Your Lower Body DVD!) To wrack up the heart-healthy benefits—and burn some serious calories—try this routine, which was used by most of the studies in the review. (Keep the heart protection going with these 6 simple things that can lower your risk of heart disease by 92%.) MORE: 3 Ways To Burn More Calories On Your Next Walk
0:00-10:00: Warm up at an easy pace10:00-14:00: Increase intensity to 85 to 95% MHR*14:00-17:00: Reduce intensity to 65% MHR**17:00-21:00: Increase intensity to 85 to 95% MHR21:00-24:00: Reduce intensity to 65% MHR24:00-28:00: Increase intensity to 85 to 95% MHR28:00-31:00: Reduce intensity to 65% MHR31:00-35:00: Increase intensity to 85 to 95% MHR35:00-38:00: Reduce intensity to 65% MHR38:00-43:00: Cool down at an easy pace
- You should be pushing as hard as you can; it’s difficult to say more than a word or two without taking a breath. ** You should feel challenged, but able to say a complete sentence.
