Move · Brain health technique
High intensity interval training
Evidence grade: Context Dependent
Short bursts of near-maximal effort followed by rest—examples include sprinting, HIIT circuits, or uphill intervals. Relies on glycolytic energy pathways rather than steady oxygen supply.
- Practice
- Move
- Principle
- Engagement
- Tactic
- Training
- Health domains
- inflammation, metabolic, neurocognitive, vascular
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
- Cost
- Low
- Effort
- High
- Time commitment
- Medium
How to practice High intensity interval training
Incorporate 1–3 HIIT or sprint sessions per week, each lasting 10–30 minutes. Warm up thoroughly and maintain good technique. Alternate 3-8 minutes of high effort with equal amounts of rest. A common protocol is the Norwegian 4x4, which involves 4 intervals of 4 minutes at 90–95% of maximal heart rate, separated by 3 minutes of active recovery at 70% of maximal heart rate. Follow with hydration and active cooldown. Avoid daily HIIT—recovery and sleep are essential to realize benefits.
The evidence behind High intensity interval training
High-intensity bursts sharply elevate BDNF, norepinephrine, and mitochondrial activity, which can acutely enhance focus and cognitive flexibility. RCTs show HIIT can match or exceed moderate cardio for fitness (e.g., VO2 max) and insulin sensitivity in less time. However, excessive intensity or poor recovery raises cortisol and injury risk. Works best as a supplement, not a replacement for steady aerobic training.
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