Nearly a year ago, I discussed the resurgence of a 1937 training protocol known as Fartlek, which has since evolved into what we now call High-Intensity Interval Training (HIIT or HIT, depending on the promoter).
Well, HIIT is back—stronger than ever—growing in popularity and suitable for most people.
The HIIT Revolution with Dr. Michael Mosley
Enter Dr. Michael Mosley, author of The Fast Diet and self-proclaimed exercise non-responder, who became a test subject to explore whether just 12 minutes of HIIT per month could benefit a sedentary society. Yes, you read that correctly—just 3 minutes of HIIT per week grabbed media attention. However, Mosley emphasizes that in addition to these short bursts of cardio, a daily, purposeful walking routine is essential. Sound familiar?
In his 2012 BBC program, The Truth About Exercise, Dr. Mosley demonstrated HIIT using a stationary bike, but he stopped cold between intervals—something that could be risky for the heart. Thankfully, in a recent LA Times interview, he clarified the proper HIIT protocol:
“The idea is that you get on an exercise bike and, after a minute or so of gentle warming up, you pedal like crazy for about 20 seconds against high resistance. You then pedal gently for two minutes before pedaling like crazy for another 20 seconds. After another two-minute recovery, you do a final 20-second burst. That’s it for the day. Repeat this three times a week.”
Let’s break down the numbers:
• 1-minute warm-up
• Three 20-second bursts of intense cycling (total: 1 minute of high effort)
• Two 2-minute recovery periods (total: 4 minutes)
• 1–2-minute cool-down
Total workout time: 8 minutes per session (or 24 minutes per week)
Of that time, only 12 minutes per month is spent on actual high-intensity effort!
While the press may have sensationalized the “3-minutes-per-week” claim, HIIT remains one of the most time-efficient and effective aerobic training methods available.
No Bike? No Problem!
Most aerobic activities naturally incorporate intervals. Here are some no-equipment ways to add HIIT to your routine:
✔ Walking – Choose a hilly route and let the terrain increase your heart rate. On flat ground, use landmarks (e.g., streetlights, trash cans) to alternate between fast-paced walking and recovery.
✔ Treadmill – Select a built-in interval program or manually adjust speed and incline.
✔ Dance Exercise – Take a Zumba® class (just do it—you won’t regret it!). At home, crank up your favorite songs, dance at high intensity, then rest and repeat.
✔ At Work – Try these 3-minute HIIT mini-sessions:
- Perform 15–20 sit-to-stands (from a chair), recover by marching in place, and repeat.
- Climb a few flights of stairs, then take the elevator down (keep moving while waiting). Repeat as time allows.
