Table of Contents:
HIIT Get Fit In 60 Seconds | Brit Lab
Video taken from the channel: BBC Earth Lab
What is HIIT Training? Why HIIT Works? Fast Weight Loss With High Intensity Interval Training
Video taken from the channel: Dr. Sten Ekberg
High Intensity Training and Aging: Mayo Clinic Radio
Video taken from the channel: Mayo Clinic
Exercise Fat-burning Formula REVEALED!!!
Video taken from the channel: Dr. Eric Berg DC
Benefits and methods of high intensity exercise
Video taken from the channel: Health & Fitness By Jackson
One of the most important elements is the intensity of your workout, so it is important to get it right. While most guidelines recommend moderate-intensity exercise most days of the week, working at a high intensity can help you burn more calories, save time with shorter workouts, and increase your fitness level. Ways to Measure Exercise Intensity.7 Benefits of High-Intensity Interval Training (HIIT) 1. HIIT Can Burn a Lot of Calories in a Short Amount of Time.
You can burn calories quickly using HIIT ( 9, 10 ). 2. Your Metabolic Rate Is Higher for Hours After Exercise. 3. It Can Help You Lose Fat. 4. You Might Gain Muscle Using HIIT.
5.Another study, found eight weeks of exercising using standard exercise or high-intensity interval training, increased oxygen consumption by around 25%. The total time exercising was again much different between the groups, 120 minutes per week for the traditional exercise compared to only 60 minutes per week of high-intensity workouts.For men and women both, testosterone increases muscle mass, decreases fat storage, and enhances metabolic function. Exercise (specifically resistance training) helps to increase testosterone levels, which will, in turn, lead to better muscular and cardiovascular condition.
Glycolysis of glycogen granules in the skeletal muscle, catecholamine release, increased shear stress in the vessels, and increased autonomic nerve activity by HIIT are related to increased aerobic and metabolic capacities. Activity in skeletal muscle cells.Studies have shown that high-intensity exercise can help control blood glucose levels, improve cardiovascular fitness, and reduce blood pressure. According to Thompson, another benefit of using intensity in your workouts is the time you save. “Workouts.
Benefits of High-Intensity Exercise Training to Patients with Chronic Obstructive Pulmonary Disease: A Controlled Study COPD patients undergoing an individualized, structured, high-intensity training program improved their exercise capacity, gained muscle mass, and improved their quality of life.Gone are the days of spending hours in the gym, as the latest fitness craze, high intensity interval training (HIIT), promises to deliver the same results in half the time. The workout.Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it — your perceived exertion.
Your perceived exertion level may be different from what someone else feels doing the same exercise.Reducing body fat. According to a 2012 study, HIIT may decrease body fat more than steadier types of exercise, such as jogging.
The study looked at.Based on our results, high-intensity CrossFit training incorporates both aerobic and anaerobic elements, which in turn improve cardiovascular fitness, anaerobic capacity, and body composition of individuals of all levels of fitness and of both genders.You can complete the high intensity interval training exercise in 20-30 minutes. You don’t need to go to the gym for long time.
For example a HIIT workout using a stationary exercise bike can burn more calories, which can only involve 30 seconds of fast-paced cycling.High intensity training forces your body to work even harder to build the stores of oxygen back up, and research shows that your body continues working to build oxygen stores for sixteen to 24 hours after you cease exercise. Multiple studies show that HIIT workouts burn more calories both during and after exercise, boosting weight-loss results.
Benefits include improved serum lipid profiles, blood pressure and inflammatory markers as well as reduced risk of stroke, acute coronary syndrome and overall cardiovascular mortality. Most exercise programs prescribed for fat reduction involve continuous, moderate aerobic exercise, as per Australian Heart Foundation clinical guidelines.It may consequently be expected that a high-intensity workout combining elements of both endurance and resistance exercise regimes represents an intriguing method to enhance brain function.
High.
List of related literature:
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from The Biophysical Foundations of Human Movement | |
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from Advances in Motivation in Sport and Exercise | |
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from Immune Function in Sport and Exercise | |
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from Principles and Practice of Geriatric Medicine | |
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from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening | |
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from Treatment of Eating Disorders: Bridging the Research-practice Gap | |
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from Swanson’s Family Medicine Review E-Book | |
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from Brocklehurst’s Textbook of Geriatric Medicine and Gerontology | |
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from Exercise Physiology: Nutrition, Energy, and Human Performance | |
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from Triathlon Medicine |
200 comments
Great video asusual doctor.. i hv one question.. can we do a high intensity sprint for less than a min and then continue with our daily routine and again repeat it for a min whenever we r free during the day? Will it hv any beneficial effect on us?
Should we have to monitor heart rate whilst doing HIIT? bbc andrew marr got heart attack whilst doing that.
https://www.theguardian.com/lifeandstyle/2013/apr/15/andrew-marr-high-intensity-exercise-dangerous
Yikes! My resting heartbeat is anywhere from 54 56 usually, and I don’t really workout. Wtf, am I about to die?
After a workout the next 2-3 days are just relaxing. It’s not planned it just feels natural. To add more days I would have to take it more easy I guess.
“Oh really? How’s that workin for ya. It’s not gonna work”
Read the book fast 800 four weeks lost 10kg another five to go and I’m where I want to be at over 70 now I thought it would be hard to loose the weight.how wrong was I.Thanks Michael just bought a stationary bike today to do HIIT.
I find fit grey haired men, extremely hot. Specially when he lisps.
This really works for lowering blood sugar. As I recall, muscles take in excessive sugar. Yesterday, My mother’s blood sugar was 211 when she woke up. I told her instead of taking the medication, exercise for a minute, and her blood sugar decreased to 191. She continued exercise and she reached 164.
Thanks Dr. Ekberg. This is a great way to lower blood sugar.
Dr Eric PLEASE DO A VIDEO ON SLEEEEP?????? I am a chronic no sleeper for some reason i always refuse to sleep! I just need to see a good video about sleep and i think I can reverse it. You are the only doctor i trust aside of my own doctor thanks
I measured my pulse when doing nothin it was 96 I wonder why it’s so high when I’m doing nothing
Recently, a lot of people have asked me that do I work out a lot? Actually, I work out low intensity for 1 hr/week only, but I look very tone. I look much younger and younger each day. The secret is that I listen to Dr. Eric Berg how to do Keto and intermittent fasting (IF). I just found out Dr. Berg’s video about 3 months ago. I wish I had known him earlier. I had flabby arms since I was teenager. No matter how much workout I did and how thin I was, but I still had flabby arms because I consumed too much refine carbs. I am 35 years old, but I look like 25 years old. Keto and IF reverse aging so quick.
Oh, man. Where were you when I, as a 49 year old, IR, overweight woman, thought it was a good plan to join Orange Theory??? I knew that torture chamber of a class was actually working against me! I have been watching your videos all day. I’ve been LCHF/Keto and fasting for 2.5 years. 45 pounds off, but stalled for the last 1.5 years and looking for answers through Fung, DeLauer, Attia, Ramos, etc. YOUR videos have connected the dots for me in ways that the others haven’t. I am truly appreciative of your education!!!
Hi Dr. Sten I’m a big fan. I am trying HIIT using a weighted jump rope. I’m an old lady and it makes me feel young again. I love your videos. Thanks so much.
One of the few people who makes understanding our bodies so easy. You’re a God-send.
I started doing this on the treadmill 3 days ago as i have couch potatoed myself to 260 pounds. I started at 10mph on the treadmill sprinting for 30 seconds and resting for 30 seconds, i do 5 sets. The thing is i find it fairly easy and not too hard. My treadmill is an incline one so should be harder. I am 43 years old, i watch videos of fit people doing this and they seem knackered after it, i don’t feel this though, i could do alot more, people are amazed because my waist is 50 inches, i was laughed at the thought of me doing this, i enjoy it so i will lose a lot of weight and laugh at the laughees. Lol
So will this once or twice a week stuff work if I want to look like Henry Cavill?
A wrestler would be the last job I would have guessed you did when you were younger:)
So I checked my pulse before I worked out. 18 beats in 15 sec. Times that by 4 is 72 for resting. Did a minute of sit-ups in scissor kicks. Went up to 100. Came back down to around 72 in around a minute. Is that correct?
“Some people believe that burning calories is also a benefit” That was epic!:)
I think any HIT exercise which involves the large thigh muscles will always get your heart pumping.
Thanks for the VDO. My experience is that a cross-trainer, with resistance, is actually the best way to do HIIT. You use your legs as well as your arms and you can based on your fitness level, increase the resistance. Further it is relatively friendly for your joints. The way I do it is as follows: 12 minutes warming-up than I increase the resistance and go 30 seconds full (really full) out. Then I decrease the resistance again and continue very slowly for 90 seconds (just after 60 seconds I am able to talk again). This cycle I repeat for 6 times.
Does 27 trips to the fridge and back to bed count? I do USUALLY fit in two to three hours of coach sitting. Sometimes, when I stand in the hot shower for 45 minutes, I can break a real gooder of a sweat! Anyway, my current routine does not seem to be producing a ‘six pack’. Maybe I am am not drinking enough whole milk? Smoking also reduces my hunger cravings. Don’t see what i’m doing wrong
There are apps that count down a 7 minute excercise with 30sec. segments for different musclegroups. I use it basically for the same reason as they say in this video, but i feel that daily reminders via phone are a good extra incentive to excercise.
One Question Dr.Sten what’s the eat to eat after a Hiit?? Is it better to take a protein shake? Or fating after it is better so that we keep growth hormone elevated?
Please answer
Well I find an endless hill. Sprint 20 sec, walk 20 sec X 5. Job done. I do same on exercise bike.
what about if I do 30 minutes high intensity workout where I wouldnt let my heart rate go down 150 (my 80% max). Would it be bad? this means I am continosly lifting. and taking a break when I reach the limit and then taking a break. It is like I am mixing a cardio. Anthoer question if someone is trying to do the workout for cardio purpose then how can he/she can take rest of 5 minutes?
You are really amazing
Thank you for sharing this life-saving information ❤❤❤
Another educating and motivating video. No HIT for me today, because of a fall feverish cold.:-(
HIIT is trash, its very stressful on the body and nervous system, you need so long to recover from it. Leave the anaerobic to weight lifting, if you must do cardio some fasted aerobic activity in the morning is gold
Is that formula really the “exercise optimization formula” because I googled it and all that comes up are general math optimization formulas, which are not at all the same.
Can anyone tell how to find the full version of that formula, maybe even the label to search for other similar tools? Thanks in advance.
Oh this is so timely vid! Thank you Dr Ekberg.. my friend is doing it and this will probably benefit from this video…
Doc when you say 5 min rest as an example do you mean at a stand still? Or normal pace walk? What specifically? 2nd question. I got one minute Sprint, 8 min rest. My resting pulse was 68 not exercised in two weeks. After one minute pulse was down from 150 at 120 if rest is 8 min not 5 min is this good? What does this mean? Heat is healthy but poor circulation or possible plaque build up?
This guy needs to lace up his boot straps and get to working out. This whimpy 2 days a week workout stuff is nonsense
Before I put up my questions, I started reading all the comments and replies.
I hope anyone reading the comments benefit from them. I know I do.
Still catching up on all your videos, considerably great Content
Should this be done once a week or three times. In another video it was 3.
Hit does really works I change my speed on treadmill from high to low speed in short break time it s much different works good for me much better then running at one speed for 10 miles
knee accident… I cycle to work 3 days week and been living on my sailboat 12 years, I guess I can say that im active and my knee seems alright for my life style. however having a thorn ligament means i am not allowed to run or skate-ski, how can I do a proper HIIT elliptical? rgds
Hey Ekberg, im a bit confused here, so if i go to the gym 4-6 times a week, training for about 1 hour. Can i still add in some HIIT exercises or will this cause overtraining?
Thank you so much for this video. Well done and just the info I was looking for. Now I understand tabata more. Especially why the fact that the rest period being shorter than the exercise period makes it so much harder. Love your graph.
My resting pulse was around 50 and after a 1 minute exercise it spiked up to 110 and later after 1 minute rest it reduced to 96…so is it OK for me to do intense exercises?
I absolutely love going as fast as I can for about a min in between regular cycling! The stress melts away and I cycle about 20 miles in a little over an hour doing it… This isn’t super fast but i love it!
Is this the same format you would suggest for insulin resistant individuals? What about the need to keep heart rate lower for IR?
Thanks, Dr Ekberg, for a great video. I swim freestyle in an Olympic size (50m lenght) pool. It’s my second week of HIIT swimming. Start with 2 laps (100m) of easy swim/warm up, followed by 1 lap (50m) sprint and 1 lap (50m) active recovery. Repeat another 7x and would finish with one lap of recovery swimming.The whole workout takes about 20 mins. Might consider repeating 8x in order to have about 30 mins workout. Is this a good HIIT swimming workout? Thank you.
I do this every day: rather than parking closest to my work, I park at the furthest car park and have my bike chained up at the entrance with all the other bikes. Then it’s about a ten minute bike to work, going slow on side streets and fast in traffic. And because it’s only a few minutes I don’t get sweaty enough to need a whole other biking outfit, I can bike in my work clothes.
Dr. Berg you should update this video and do a more detailed explanation, please.
I’m confused, is it 3-8 periods or 3-8 sets of 4 periods each?
With all that upper body movement, it’s got the added benefit of X-training
I’ve been working my glutes and abs and using the elliptical in the mornings before work………..and right now I am SOOO sore. Omg.
Started biking about 80-100 miles a week 6 months ago, drove my typical resting heart down to about 50, waking heart rate in the low 40’s.
Thanks for your comprehensive video on HIIT. What is great about HIIT is you can incorporate into your daily routine. No gym or special clothes required! For example I bike to the market. So in the first 5 minutes I warm up my body. I then park the bike at a pedestrian overpass and quickly climb the stairs. I can walk back down and re climb or I can walk briskly to the market. All the time I am walking. When I return home I climb the stairs but with a backpack with groceries. I then sprint on the bicycle on my way home. Fantastic!
This is by far one of the best advice for staying fit and healthy Dr Berg you are FABULOUS DARLING I love your videos!
First of all thank you very much for the video. And the doubt is. Two days complete rest means even no need a 30 minutes walking in that days?
Ugg.. i have been doing hiit exercises for a week. Low carbs for a week. Been doing it all wr
I’ll gonna starts this today. In 6 months i’ll come back to show you the results.
Dr. Ekberg,
Thank you thank you you are a genius and very generous as well! You have hit all the points in such a simple way that we can understand! I have my health marching orders now to help me be in control of health, thanks to you.
I believe HIIT is being mainstream promoted over steady state cardio because people are more prone to quit exercising if they do HIIT since it is generally uncomfortable to do. The more people that quit exercising, the more sick people, the more money for the business cycle.
What’s your opinion on slow burn HIT as popularized by Dr. McGuff in Body by Science or Fred Hahn? Similar in short workouts of 45-90 seconds to maximum failure but done very slowly and only 1-2 times a week. Similar benefits to HIIT.
how many times i have to do this exercise in. a month or week
My problem is too much recovery (read: no exercises, just walking ). But perhaps twice a week of some sort of fun exercises wouldn’t be such a bad idea…
Best selling point besides just a few minutes of High-intensity interval training (HIIT) to lose fat, is that it hits the belly fat
On a recumbent machine I go for 2 minutes then 30 seconds intense then 90 seconds then intense for 30 seconds repeat for five cycles. I am 82. Is this a good hit?jJ
Instead of gradually increasing my speed, can i warm up at low speed, then start running really fast up to my hear beat limit for 30 sec? Walk again maybe 1 minute, then hit it again and repeat maximum 8 times?
The most important thing about exercise is…. to start. Even if its once a week for 5 minutes if that’s all you can do. Spot on about HIIT. I still do normal cardio as well, but you can do HIIT with any exercise. I rotate HIIT (different days) with rowing, swimming, elliptical and bike, but only do 4 repeats. I work out most days so I don’t want to over stress any particular group. I have a friend (64years old) and he has rowed daily for 50 years and was an elite athlete. He rows at my max HIIT rate for 1 hour and barely breaks into a sweat.
So when you hit your max heart rate means you reached failure?
Hi dr Ekberg, i just wanted you know tha i voted you as one of the most keto you tuber and you’re on the no 10 spot! Greetings from dubai!
Super useful, pulse drop after peak is looking stellar here:^)
Leanigains!!!! Or whatever it is called. They just lift for 1 day a week.
Oh maaaan… not eating what I want is super hard though! Great advice dr thank you for sharing this!
Whoops I’ve been doing 3 x 60 second bursts of this particular HIIT regimen. Been intrigued by this concept/research ever since I watched Dr Mosley’s BBC 2 Horizon: The Truth About Exercise programme a few years ago. I bought a (very noisy) Turbo Trainer thanks, good ol’ Cash Converters! six months ago and I’ve not quite devoted the necessary time and effort to this kind of High Intensity Interval Training until now (yes, it’s a New Year’s resolution). I’ll report back in February!
I’ve been doing HIIT indoor cycling to the point of overtaining/underresting, that give me the central nervous system fatigue or adrenal fatigue where it keep me awake at night where my brain couldn’t stop thinking of making comething creative which lead me to chronic sleep deprived and lastly give me a ruptured brain anueurysm aka SAH.
I post this in celebration of my 1 year still alive after the brain neuro vascular coiling.Cheers.
I find jogging for a couple of minutes then running for a minute, then jogging again makes a big difference its pretty similar to HIT.
Isn’t it bad for your heart to go flat out for 20 seconds then suddenly stop?
Dear Dr Sten,
You often repeat that the body is smart and doesn’t work ad random, but always with a purpose. I can confirm this after the experiences in a live as a GP for more than 40 years. I also can follow you if you consider chronic stress to be harmful with a favorite role for cortisol. But I am less convinced that cortisol could be harmful during high aerobic to anaerobic exercise. In my opinion it is also an appropriate physiological adaptation of our smart body to a short stress period supporting physiological activities which our ancesters had to perform every day. I can agree that this cortisol boost is an extra burden if there is already a chronic stress, but if this is not the case, a physiological response can only be beneficial and attribute to a new adaptation and a higher level of fitness. I experience that myself after an intensive run. The glycemia is around 100 after an intense run and a subsequent carbohydrate-rich diet is very well managed (after my run this afternoon my glycemia was 108 after a 90 g carb lunch despite the hormonal storm during the run (cortisol, insulin, glucagon, adrenaline, nordrenaline,….). I also never sustained an injury in 20 years. After the recovery of a few hours I frequently feel very relaxed physically and mentally and sometimes even (sub)euphorical. This sensation doesn’t emerge after a low aerobic effort. Runing at a higher heartbeat is so more fun! I want to emphasize that I always take 2 or 3 days of rest between 2 runs, if not you feel from the start the lack of recuperation and then will a new cortisolboost be harmful, no doubt about that.
Now I give HIIT a chance, we see
Thanks for your efforts to bring difficult stuff in a comprehensible manner
“less is more” approach to exercise. This alone is gonna get u a million more followers lol.
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As a Buddhist I don’t have goals, but it would be nice if I can train less. It’s only 20 mins or so per session, 4-6 times per week, but the intensity is scary. I almost die from the intensity
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If I weren’t a Buddhist and I set goals to reduce training, I would feel like such a failute
I like this idea and believe in it. Someone commented.. “fitter yes. fit no.”, lol but as another pointed out “to get fit, you got to get fitter”, it is a process. And as clearly said in video, this is for those who don’t seem to benefit from other exercise, don’t have the time.. or just want supplement to other.
….
On regular day for many we NEVER, NEVER, really get our pulse up.. but with this short training we will.
i would think having a small bike ride on a real bike is much better. if time is the problem then i dont know, for me i really go for it when i bike ride outside and around, going 3x faster than a leiserly bikeride with my family made a bikeride of 2 hours total become 40 minutes. not only that if you have a big facility/ school rushing from each class or similar can get the same noises that he was making… (really going full out though for sprinting)
I envision:
Mon. and Wed, you FAST,
Tues., Thurs., Fri, Sat. and Sun you vary between 3x of the 5 days to skip breakfast and do these 20 sec. x3 bike sprints in the morning of any of the exercise days, then eat 2 meals on the exercise days.
That’s my plan and I’m sticking to it. ( ^ ;
oh you mean hiit like Helsinki Institute of Information Technology
I went on swimming did my casual 2km aerobic which i do 2-3 times a week and did a one max 50m freestyle sprint(which i tried to avoid before because it is very exhausting). My point is that night after the training i fell asleep and had a nice sleeping overall. I was afraid it would be harder to fall asleep that night cause i raised my heart near my maximum and i go swimming usually at 9 to 10pm. Need to test this couple of more times but i believe reaching your heart at maximum level for 30-40 seconds will give u better sleep cause of all the recovery going on in your body. Any thoughts?
Hi Doctor. I am 51 years old male from India.I use to do 1 hour gym exersice, 5 times a week till 3 years ago. I did exersice for almost 10 years. Before that I did exersice when I was in my late teen and twenties. Now I am not able to do exersice as there are severe cramps in muscles after doing exersice for few days. I am vegetarian. Can u suggest me the reason and remedy.
Another informative video thank you Dr. Ekberg! I was happy to hear you talk about weight training. I love doing a full upper body once or twice a week. I have bad hips, discs and knees. From work related stress and a bad fall as a child. So I’m unable to work my lower body. But I do the best I can for my upper body to maintain some type of strength as im getting older. I don’t go as heavy or as often as used to though. But still enjoy it!Thank You!
How can you accomplish the same thing if you have bad knees and cannot use a bike or run?
You guys are great. I don’t see how you don’t have 100k+ subscribers yet.
Years I have been on the other side, basically no time for recovery. Affected my sleep, exhausted, mood and probably well-being 2?
Respected sir I do Rope jump 30sec on/ 30sec off_10 min. I jump around 125 jump/30 sec.is it ok.sometimes I do 100 Rope jump/10 burpee_10 set.but I can’t move 4 days then I do surynamskar. I am 54 year old
my hight 4’11” weight 64 kg
love you from India.
Thank you Dr. Ekberg for your wisdom and experience. You always pass along the best knowledge and information for me to make the right decisions.
How about lifting after HIIT? or lifting on off days of HIIT?
i go maximum on my old kettler stationary bike which is 400 Watt. i do two intervals, a third one is not possible. with drinking sodium bicarbonate in water before the exercise, I can squeeze out a few extra seconds out of my legs before the leg muscles are burning out. that is now about 50 seconds.
an additional important tip: this exercise triggers AMPK/PGC-1Alpha which lets the mitochondria grow. also some mitophagy is going on which is very healthy. but in that short time there is no mitochondrial fission going on. this is why you need to do low intensity training the next time. on low carb it also triggers the same AMPK/PGC-1Alpha signal but with low intensity the mitochondria are dividing into more mitochondria. the secret is doing HIIT and LISS alternating to grow and divide mitochondria!
in the first two months the scale probably don’t move much because while you lose a little bit of body fat you also gain muscle. but after the two months the increased amount of mitochondria is burning more body fat instead of glucose. you will notice that with reduced hunger. that makes you eat less.
this is the secret of healthy weight loss: a huge amount of mitochondria (together with a low carb diet)
Every time I try to get back on keto somebody in this house goes and buys ice cream or orders papa johns ♀️my weight is coming back ♀️ I need to live alone
I am 63 and have been a recreational competitive triathlete for 30 years. In 2018 I had 2 stents put in after feeling bad after a race. I was very confused. There was no explanation by the doctors and I was put on the protocol of many drugs. After 2 months and with many hours of my research I quit all drugs and went on a Keto diet. I am back to racing and all my times are the same as before.
I’m going to try this. I’m going to walk for 10 minutes on the treadmill, then run at a fast pace for about 45 seconds, then come back after a 45 second walk and do it again for three rounds. Does that sound right?
great information. I’m in my 40’s and do HIIT and eat right. Never needed an expert to tell me this but it is reassuring to know I am heading in the right direction.
Thank you Dr. Ekberg for this information. I love your videos; you give best explanations!!!I I walk/run every other day for 4 miles. I’ll try to sprint on some of those jogs to make it more of a hiit workout.
Dr. Berg,
Do you have any workouts or could you recommend some good workouts, either paid or free, preferably the latter, that follow your rest period philosophy?
Thanks!
what.. 55? wow u look amazing ohh and that downhill joke
Tq Dr. such highly educational and objective presentation. i hope u get more subscription in future.
Ok but it is not just 60 seconds. The moment you count the “few minutes in between cycling” it no longer counts as just 60 seconds. It should be called get fit in x3 20 second intervals with a load of normal cycling in between.
mine went to 80 from all the way 168 in one minute. I am 48. it seems I have gift from God. can’t attach chart that can show the numbers and time. my resting heart rate is between 50 and 65
That works like a charm for me…and dr Berg has helped tremendously. And now I need to learn to rest more
3 x 20 seconds of high intensity, 40 seconds recovery Eugene. 3 x 20 = 60 minutes of exercise, so warm up and cool down add 3 minutes either side gives 9 minutes every 2nd day. It will change you a lot.
Michael you are my American medical hero. Here in America our doctors have hidden HIT from their patients to their great ignominy. Therefore you as the HIT publicist for the World are my American medical hero. Keep it up, Dr. Mosley as you changed my metabolic life and maybe our corrupt FBI will be change and investigate the corrupt judges in Florida they have protected now for decades. It is ghastly but still the media pretend as it the FBI is perfect and should never be exposed for all the choundrels and thieves they shelter. I am still seeking the FBI to ask the name of the seniior FBI special agent who defalcated #175,000 from his ward for whom this FBI guy was the only one in the world who should not have been appointed and yet corrupt judge Judge GVH let him run rampant over the life and potential death (who was no-coded by her known FBI enemy) of thids abused ward. Shame on America.
Mark 9:42 as to all who do not demand exposure of all corrupt FBI guys.
okej dr berg i do workout 3 times a week or at least i try if i dont sleep bad etc and im unforteantly 35 and i just counted my puls in 10 sec and it was 10 pulses x 60 sec so that would be 60 puls beats per minute which is good i guess i wish it was 50 but what the hell maybe someday:/
Have been following you from fat loss -intermittent fasting various information on nutrition……and now I am able to do intermittent fasting effortlessly…….first two weeks 36/12 followed by 18/6 for next week and then 16/8 for last week…..
You are doing a thankless job…….
If I become PM of India, I would request you to become part of Ministry of Health…….
I was a perfect example of.” You can’t out exercise a bad diet”
Thank for this video I use to run 20 secs and then rest for 10 secs – the session lasts up to 20 minutes… is that completely wrong?
When u say recovery does that mean complete rest?.. or can I combine it with something like a slow yoga a couple of times a week along with HIIT
the answer is “No” if you want a quick answer and not wast time on a video that wont give u anything new.
I’m pretty familiar with HIIT but I found your explanation and especially the timing calculations really confusing. Please redo this video with clearer explanation.
Hi Dr Sten, I was watching your other video explaining about where we get our energy, u mentioned that at heart rate 120, and with oxygen we get energy by burning fats. And anything more than that from glucose… Does it mean hiit is bad? Would a long stable jog be better? Feels contradicting..
Thank you for this and explaining everything so well. I’ve been doing some HIIT with a few things for about a week now and feel like I’ve accomplished a lot and feel great afterwards.
Thank you for yet another great video.
I have done low carb and (unfit) HIIT earlier with good success. I know the basics.
But would you consider HIIT happening on muscle or body level? Is it cardio-vascular, or is it muscle level?
I viewed a program that recommended an easier program, 8 second sprint, 12 minute rest then repeat for 20 minutes. That adds up to 2 minutes 40 seconds per workout. I don’t know they say it works. I had a hard time keeping track of the time. It is easier to sprint for 20 to 30 seconds then just rest and repeat, 3-4 times.
Elliptical trainer is excellent for HIIT. Thanks for the excellent explanation. I’m 61 and do HIIT 2x per week.
Always good to wear shoes, trousers and a shirt when working out.
Thank you so much. What’s your opinion on doing HIIT with fasting? After 16h fast? After 24h fast? 48h? Or better to do HIIT couple of hours after breaking the fast? Do we need some “sugar” for this? etc…
Not wishing to sound smug but I’ve been doing this for a few years now. With a job that is demanding of energy it made sense to make my heart, lungs, blood flow increase…. just for a few moments, and so make the lesser, although demanding day, doable. But I also add to this a few minutes weight bearing exercise to get the blood flow into my muscles…. with the same idea, and to top it off a quick dip in the pool… people have made comments, but you are backing it all up with the science.. ( the comments were that I should do more etc.. all well meaning). The result is good for me. I don’t have to spend hours at the gym. I’m not muscly. But I feel heathy and still working well into my 60s. Yeay!
I was in ft. Jackson South Carolina in 1983 too! Then went to ft. Benning, Georgia.
Word of the day neurotrophic. Love the subject matter and that we are truly blessed to have you here with all your information.
Do you mean 70% of target heart rate for an unfit person? My target heart rate is 162, so like 113ish? I work nights at sedentary job (permanent, not rotating) so my circadian rhythm is already messed up and I sleep days,(8-10 hrs) I’m always tired, both my knees kill me so I can’t exercise much. What I have is a gazelle, I’ve found that doesn’t hurt my knees. I recently had a nuclear stress test and reached my target heart rate, so done with test at 3 minutes…So my question is: does that mean that maybe my whole session would be 3 minutes? Sorry, I can’t quite follow the up and down graph you drew as far as timing but this looks like something I could do (because I don’t have the energy for a long exercise routine right now).
I love doing squats! Leg Day is my favorite day!! I found a program that has you do fewer reps (slowly and carefully) with heavier weights a couple of years ago.
See, I’ve read that while doing Keto, short fast burst like exercise such at HIIT is a bad idea, because the body doesn’t have that instant fuel (glycogen) readily available anymore. Your body will obviously burn fat if weight training, but for that instant fuel needed to perform high intensity routines, people doing Keto have depleted their glycogen stores and shouldn’t do it to avoid exhaustion and fatigue.
I appreciate what your saying. I did strict clean Keto with a mix of ONe meal a day or 2 meals a day from 4pm to 8pm. I drank nothing except water. I exercised 4 times a week for 1 hour. *15 mins HIIT cardio, 30secs sprint, 30 secs walk *boxing once a week
* weights/strength training 45mins. Alternate days of upper and lower body
*abs 4days a week.
*in bed from 8pm, usually asleep from 9pm
This worked for me last year, however since lock down I have not been able to exercise as much. Still going keto / low carb.
I think people have to go with what works for them
Great video as always Doc. I would say one thing. There is a mental benefit WHILE exercising. I’m a cyclist. During a ride, regardless of the effort level, I’m enjoying myself. That’s a major benefit to me.
Given you are an Olympian BUT not all people have the capacity and ability to do and follow the exercises of HIIT especially when they have certain health, conditions,or restrictions.All of us were created unique and that certain limitations should be considered and even some routines can damage rather than help out one’s body and life.
There is really no perfect workout but the best would be suitable or at least sustainable to many.
On rest days, is it safe to do strength training or will that be to much?
So it takes a few minutes to warm up. It’s already not 60 seconds. Then 20 second on highest resistance. And then have a break and do that 2 times again. Took about 10 minutes. Not 1.
1. Turn up volume
2. Make sure your near a parent
3. Play 1:48
I have a better exercise for getting fitter in just 20 seconds……..its called ”taking a shit” and its quite popular.Everybody is doing it.
Your videos are excelent. Question please: do you have a series of HIIT training videos low impact? If not, do you suggest any HIIT series videos??? There are many in the internet but you are the expert. Thanks you.
Very useful information from the perspective of somebody who understands that a lot of people wanting to get into HIIT aren’t 25 and already fit.
In terms of recovery between HIIT sessions, do you think that a 30-40 minute aerobic workout (brisk walking) between HIIT days is counter productive, or beneficial? Bear in mind that this is for somebody who has suffered chronic stress for several years (put me in A&E several times) and incredibly unfit. I have found that doing too much exercise can knock me back for weeks, so I would like to start HIIT very slowly to start with.
Thanks again for the great content.
Thank you for this video!! Cant believe you’re 55, you look in your 30’s. I used to be on the rowing team in high school, now 5 years later I’m wondering why those 30-45 minute hard cardio workouts are no longer working and I’m not getting any benefit from it. Now I’m learning I can get the benefit I need, in far less time, and without breaking down my body too much. Awesome content!
I watched this video and them exercised for 69 seconds and in those 60 seconds I lost 50 lbs! It really works!
I am going to the gym 3 times a week. This is my work out. 10 min of the stair climber for warm up. A complete body workout using machines and free weights. About 3 sets of 10 reps with burning in the last couple of reps. I then do the stair climber for 25 min with intervals of 2 min lower level 3 then one min of level 7. Heart rate starts about 115 up to about 145 beats. Sometimes in the low 150s. After that I swim 2 to 10 laps in the olympic size pool. I am doing keto to lose weight, help with my hypertension and control my type two diabetes. I often do this in the fasted state. I am also walking 2 to 3 times a week 2 to 5 miles. I guess I might be one of those fat fit persons. Although I have lost 50 lbs I need to lose another 35 lbs. I am age 66 and my resting heart rate is in the low to mid sixties. I try to have one day to two days rest between gym workouts. Is it ok to do this in the fasted state? Is this too severe for an old man like me? Retired now and I like the gym and hiking along with reading. Finally have time to pursue these hobbies.
I do HIIT a couple off times a week. It feels great. I’m picturing people running downhill, & they’re chasing a big wheel of cheese. They must be Keto. Lol.
Thanks for sharing this important information with us all, & take good care off yourself to. ❤
“Get fit in 60 seconds”. First warm up for a couple of minutes…
Nope. You already used up your 60 seconds. So looks like the answer is ‘NO’.
You can run in place (10 second slow then 20 second all out then repeat), just as effective or even more so because your swing your arms.
How much hiit for fat loss on a cut…I do it 2x a week then 2x aerobic (walking)…4 day upper lower splits…I’m eating 500 cal less…hard for me to lose th e last bit of layer…should I reverse diet or eat more?
I have tried measuring my recovery rate. Its different in different days, somedays the recovery is bad, sometimes good. What does it suggest?
We in Europe just have hard sex few times a day if possible, or hoover and clean our flats/houses at least once in a week. Voilà, the secret of French staying slim. Highly recommended!
high intensity aerobic exercise does not exist. it is anaerobic
Does this work with mass building too?
If i do a propper warm and crush my self with in a few minutes,
would that help?
As always great presentation and information, thanks. Can you do a video or comment on High Intensity Training, in the form of Dr. Doug McGuff and how would you work this in with HIIT. I would like your expert opinion.
I started on a KETO-diet this year. I have lost 16kg (32p) in 16 weeks and is still going. Seems to work quite well. This HIIT seems nice. I will try it as well.
I was planning to go to the gym tomorrow. Seems that cancelled
Good night
For a channel that calls itself a science channel, having a title “get fit in 60 seconds” then announces that the exercise time is “no more than 7 minutes” it’s rather poor in pursuing scientific honesty.
Mixing science with marketing does not work.
Yet another “get fit in no time at all”
Real fitness takes more than 150 minutes a week. It’s a lifestyle choice. Not a 7 minute chore.
You should call your training method: “The Orgasmic Training”
I found that even stationary sprinting for 20 to 30 seconds can really get your heart pumping. Anything that requires the use of your thigh muscles will get your heart rate up pretty quick.
For your upper body, you cant beat an “Organ grinder”. The type you see people cranking on yachts.
k.. I didn’t think it was clear, did he only do this once a week every week and it improved all of that?
Pretty hard to believe…
All out sprints hiit and Burpees is most demanding and beneficial forms of hiit. It’s totally killing. I’m very fit endurance athlete, but doing 12x 200 m all out sprints is totally killer.
Best workout ever.
I go hard every five minutes. So light peddling for the majority and at the 5, 10 & 15 minute mark I do 20 seconds at max. Until I can eventually get up to the 20, 25 & 30 minute marks aswell, totalling 6 sprints in one sitting. Though when I started I could only do the first 3 sprints.
Can’t beat HIIT workouts. I do this on a stationary bike/turbo traner.
I have a video up and it’s perfect for the beginner/older person.
Come and check it out and you can get fit in a super short time.
Good call Doctor Ekberg.
Agreed I start loosing weight after 2 years following you Dr thanks for being part of our lives
I love this man. He thinks we all r human as well. That’s different for a Dr, as doctors blames patients for not doing it right or not doing enough. I’m married to a dr and everyone can imagine my dilemma . But I lost 3.5kgs almost equal to 7 pounds in 5 days by just doing keto with intermittent fasting. Love you Dr Berg. U r a life saver.
Hey anyone reading this, this is absolutely excellent I saw the full TV show episode and with full detailed blood analysis… ie his fat levels in a test tube after Dr Mosley had a full bacon egg breakfast three sausages the same thing 8 weeks later after doing HIIT only 3 times per week (3 mins of total exercise a WEEK!!!) its in the way his body got rid of the fat after all this HIIT exercise training… it was astounding analysis not to mention the way his body now gets rid of this fat and sugars after eating the exact same huge breakfast as I said 8 weeks later )) also he was tested before and after with drinking 26 teaspoons of sugar. As shown in the charts in this video it certainly makes a difference to the way the body works )) it’s not at all about overall fitness guys )) it’s about how to retrain the body to work with glucose and fats )) works like a dream )) Andrew )(
Thanks again for a highly educational video. It reminded me when I took my nephews for a jog. They would sprint ahead of me racing each other, then walk, then sprint then walk, while I jogged staying at a steady pace. I would tell them to jog at a steady pace to last the two miles circuit. But, I guess I was wrong all this time!
Skipping rope is also a fantastic way to do HIIT.
Also, look for ‘tabata timer’ on the app store on your phone. It will beep when you should start the routine, and when it’s time to rest, so you don’t have to keep an eye on the clock.
I really liked this information since most interview programs work out people to hard. I have a question….. Is the right recovery period from the 1) RESTING RATE OR is it the 2) amount DECREASED of 20-30 PULSE RATES per min? For instance, if your rate goes down 20-30 pulse rates then we should use that as our interval resting period?
Hej älskar dina videos och skulle uppskatta om du kunde svara på min fråga. Man ska äta ca 70 procent fett och 25 procent protein. Men jag tänker vad för fetter, kött fisk fågel det blir ju extra protein bara, känns som det blir mycket mer protein slutet av dagen än fett?
Why were you wearing a jacket while biking, Dr. Mosley? I don’t get it.
I do 15 secs shadow boxing as fast as possible then 15 secs rest three times
I’ve done this and it works for me. I read an article online about the correct way to do interval training and I stuck with it. Everybody”s body’s different. Good luck.
Pilates is great, yoga is great! I pictured him in yoga pants!
just confused, what if my normal pulse rate is 82, what should I do?
one tip I would like to share
breath through the nose gives you fresh air direct to your lungs and is fantastic for recovery and stamina.
they should teach this at school I only found out at age 60 what a difference its made to my badminton and running
Hands down the best info on HIIT I’ve come across anywhere! Thank you:-)
Thank you Dr Eckberg I’m no more diabetic I fixed that problem with keto and IF but I’m still IR… if I do HIIT in the morning instead of lowering my BG it increases it… can you explain that?
21:12 TRUTH!!!! I have seen people who exercise so much and they get into various kinds of problems with their muscles or joints etc etc. I have a neighbour who’s almost 100 and she and her husband do not exercise like a lot of their friends when younger. She told me the same thing and she and hubby are so healthy and fit. She loves walking around the neighbourhood. I guess I will listen to her LOL, she and hubby are almost 100.
Wow. I thought I’m just too weak when I’m following Chloe Ting’s workout and I can’t be in the same pace as her when doing the workouts
Ok, is it just me that is cracking up at his amazing sex noises…..go doc!!
Why is her exercising in a dress shirt and chinos?.. oh and a full on suit later in the video!!?
Leave it to the british to do high-intensity workouts in full social dress haha
I really should just use my headphone while watching this. I wonder what my neighbor think that I’m currently watching xD.
This is the best explanation of HIIT I have viewed! It makes sense and I plan to incorporate it into my fitness routine. The mini-sets with short breaks in-between that allow you to reach your max heart rate is the most intriguing part of your presentation. As a 61 year-old who is an avid exerciser and has lost 40 pounds in the last year through intermittent fasting and a Keto lifestyle, I feel this is the next step I need to take. FYI, I already have a chest strap heart rate monitor & a fitness app that graphs my heart rate in real-time which I watch on IPad. I plan to try this with my Kettlebells and spin bike.
My ultimate goal is to achieve a health and fitness level that I possessed 40 years ago. A year ago this is something I thought would be impossible to achieve! Not anymore, thanks to you and others who have opened my eyes !
1-5 min Intensive exercises is a key to get incredible strength or just replace a 2-3 hours of gym.
So im doing sprinting and i walk.05 miles then sprint.20 miles x 10. I feel great doing it but should i recover more in between?
Great video. I am 51, and have been on a bit of a plateau (Keto for 3 months and OMAD usually)Saw your other video on how to push through a plateau then saw this to back it up. 1st session of HIIT 2 days ago and lost.8 kg overnight! Felt great for the rest of the day (I did it in the morning). However, day after, I felt super tired and slept a lot, is that normal? Was hoping it was my body spending energy repairing itself and releasing growth hormone
Dr Ekberg, great video. Dr Berg says you need full recovery between each set of HIIT. Why? He claims that you can have a heart attack by not letting your heart fully recover to almost your resting heart rate. So, if you can clear this up it would be great. Older people and people out of shape may not be able to perform since arteries and / or heart condition not well known to them and possibly be negatively affected. Yes, start slow, but it seems safer by going as an example 45 sec., Walk 5 minutes as an example,then start again. Ok. I get lactic. Please send opinion since I am almost 66 and in good health. No high blood pressure. Work out moderately.
Maybe do Dr Berg method to get built up enuf to challenge the body as you say and use your method if doctor gives a good clean bill of health. Thanks for your great videos and continued interest in health. To your Health. Cheers. Mike in Nashville, TN
Thanks for the video and now I know how i can do. Now i just did not understand is 3-8 x? Can you explain this. Thanks
So my sprint to the bus is actually good for me? And I thought the bus drivers were trying to kill me with their early arrival.
Or you can participate in a sport and actually enjoy your exercise.
I honestly couldn’t tell if he is saying you have to do it once a day, or once a week?
In the beginning he says I think ‘once a week’ then later he says. your exercise for the day.
It sounds good but it would take me forever to finish a 30 min HIIT session….
Brilliant!! As always….great explanation doc, will make sure my recovery time before next hiit workout. Grazie!
My current HIIT workout on my bicycle is a 5 minute warm up, then 7 intervals of 30 seconds intense, then 60 seconds recovery, till I get to 7, with a 1 minute cool down before I stop. I do this 3 times a week, with recovery in between each workout. I was a bike racer for over 25 years, so this is what I gravitate to.
Hello Dr. Sten Ekberg! You are such an excellent teacher and all you communicate is so clear and well proportioned! So please receive my highest appreciation with a very big THANK to you once again, for your wonderful and very good instructions that gives reliable understanding and helps, and adds so much motivation through increasing knowledge and understanding, how to achieve the very best results when exercising and particularly following the HIIT concept in the right way, as you explained so very well! Please keep up your good work here with your amazing YT-videos, helping so many with the best piece of advice! Wishing you all the very very Best always! Thumbs up!
What if resting pulse is over 72? If it’s 90 or so? What to do?
thank you so much, im just starting and really find your explanations very helpful
I know a guy that did this and ruptured his heart valve. Almost died. Make sure you are fit before doing this or you will hurt your self.
Oh doc I got scaredy when you say drop 12 by one minute but right after when you say if it’s going dawn faster than you are fit I get very happy
cycle enough just getting from a to b. i mainly do rowing intervals 30sec hard rowing/30sec rest x 10, also tried kettlebells swings with 2 x 12kg for 12 reps (about 20) sec/30 sec rest x 12, havent’t got a skipping one yet as my double unders are a bit flaky, or running because having the treadmill on fast and sprinting in the gym makes you look like a loone
You are the Best Dr Berg, I share all your videos and have helped many people understand the science. I am about to share with my Dr whom god love em these Drs they know nothing, they sit there and tell me off about my Cholesterol (most all overweight) I am 63 only go to order Blood tests and I have to tell them what I want, PS I started years ago with your Menopause videos and I never had any symptoms of menopause nada Thank you so much
why time your pulse while feeling your wrist and using your watch, when your exercise bike has a built in pulse monitor? (the silver parts on the sides of the handle that you’re supposed to put your hands on)
I’m 22 yo and recover pretty fast. Would it still NOT be ideal to do a 1min HIIT and 1min rest interval?
Another very good class, thank you! I introduced HIIT on my jogging some months ago and I´m doing better day by day. People needs to understand that it takes time, months I should say!
What can you do if you are too old to do HIIT. I am 79 years old and take yoga classes 4 times a week. I also try to walk 10,000 steps a day. I have a gym at home but feel it’s too much to do HIIT. Will appreciate your reply.
I love HIIT. It’s time efficient. I can get a nice micro workout in just less than 6 minutes. There are no gyms open during this pandemic (as of May 27, 2020) so there are no excuses for not getting and staying healthy.
Thank you for doing that other film and this one as well! The assertions were testable, I tested them, and have to say that my personal outcomes are positive.
A full-on running sprint outdoors is my weapon of choice.
I’ve been doing 60s x 4-5 sprints. Unsure how that differs from cycling? Also, how does that fit with other exercise like weights and core training? I noticed that I eat less in the summer, but I associated that with the heat. It just occurred to me that I exercise a lot more in summer, particularly HIIT (less chance of pulling a muscle when it’s warm).