4 Science Tested HIIT Workouts That Work


Throughout the years, and all over the world,  people have been testing the effects of high intensity interval training versus regular steady state exercise. Here you will find 4 different HIIT workouts that you can try that are have been tested by science and proven to work.

All of these experiments had a group that performed the special HIIT workout and a group that performed a normal, steady exercise routine. You’ll notice that they vary in time intervals but they all came out with similar results.

Tabata HIIT Workout

Dr. Izumi Tabata created this HIIT workout while working with the Japanese Speed Skating Team. A Tabata Workout is short but is described as an incredibly intense workout. The entire workout lasts 4 minutes. It requires you to push beyond your limits for 20 seconds and then go into a slower state of exercise for 10 seconds. You repeat that sequence 8 times. The original tests were done on a special bike but you can perform these workouts on your own stationary bike using varying levels of resistance. Another way to perform a Tabata workout is sprint for 20 seconds and walk for 10 seconds. Although it may be tough for you to work up to 170% of your VO2 Max, which is your body’s ability to use oxygen and what was required in the original tests, you can still push yourself to your max. You should feel winded after this quick HIIT workout.

Peter Coe HIIT Workout

After he wasn’t satisfied with his son’s soccer training, he decided to take on the role of  trainer himself. The former engineer believed that training slow made you a slow runner. He put into practice his sprint training to maintain speed while building up the endurance needed to play an entire soccer match. He went on to train 2 olympic athletes using this method. To perform this HIIT workout, you need to run a distance of 200 meters, or roughly 2 football fields, then rest 30 seconds before performing another sprint. Build yourself up to 10 sprints and see how you feel.

Gibala HIIT Workout

Canadian Professor Martin Gibala created his own HIIT workout style, also called “The Little Method”. This HIIT workout calls for a 3 minute warm up then 60 seconds of intense exercise followed by 75 seconds of rest repeated 8-12 times. The original tests were done on a stationary bike and appear to work best using one. This professor also made an easier version for people as well. You perform the same 3 minute warm up but in his easier version you do 60 seconds of fairly intense exercise followed by 60 seconds of rest. You perform that for a total of 12 reps

Timmons HIIT Workout

At Loughborough University, Jamie Timmons performed his own HIIT workout experiments. His high intensity interval training used 2 minutes of gentle exercise, followed by 20 seconds of maximum effort. The original tests was performed on a stationary bike, much like the others, but you could perform this while running as well. Try light jogging or fast walking for 2 minutes followed by 20 seconds of an all out sprint.You do this for a total of 21 minutes resulting in only 3 minutes of intense work.

All four of these HIIT workouts are different but they all accomplished many of the same results.  Tested by scientists all over the world, high intensity interval training has added benefits to aerobic fitness, fat burning capabilities, and maintaining strength. Try these science tested workouts and let us know which is your favorite in the comments below!

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We're Alex & Tim Ruben. Former Division 1 college football athletes turned NASM Certified Personal Trainers specializing in HIIT and fat loss. We’re here to teach you everything you need to know about getting and staying fit in less than 20 minutes a day!