The exercise scientifically proven to help you lose more weight

I’ve never met anyone who didn’t want to lose a few pounds.

But there’s a big divide between wanting to drop that extra weight and actually doing it.

After all, keeping up with what you should and shouldn’t eat is hard enough — without also finding time to work out the hour or more every day that most weight loss guidelines recommend.

So, what if time is not on your side and you have no desire to become a slave to exercise? Does that mean you’ll never be able to slim down to your ideal weight?

Luckily, that’s not the case. A new study reported in the British Journal of Sports Medicine has found that you can throw out those old guidelines for a much faster and more effective way to exercise for weight loss…

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High intensity for a short time

Interval training is not new. It’s been around for a while now. In fact, I’ve written on why it’s one of the smartest kinds of exercise you can do.

But it’s been gaining in popularity and making the rounds enough among the scientific community that now, a body of evidence exists that could be used to measure its effectiveness.

So, researchers decided to pool data from relevant studies that directly or indirectly compared interval training with continuous moderate intensity exercise over a period of at least four weeks. They came up with 41 studies involving 1,115 people combined for thematic analysis, and the results data from 36 studies involving 1,012 people.

They set out to compare the weight loss results you can expect from exercising the traditional way — at a moderate intensity for a long time such as when you go for a jog, ride an exercise bike or take part in an aerobics class — against two types of interval training:

• High-intensity interval training – which you might have heard of, called HIIT
• Sprint interval training – which included running, jogging, speed walking and cycling

Both types of interval training involve working out for short periods at maximum intensity followed by rest periods – usually with a 15 to 20 minute total active period along with time to warm up and cool down.

Although the research showed that both interval training and moderate-intensity exercise can help you lose weight, no matter what your starting weight is, interval training was the clear winner.

In fact, Interval training resulted in a 28.5 percent greater reduction in weight compared to moderate intensity exercise, even though it took less time to complete.

Even better, the results revealed that sprint interval training offered even bigger results when it came to pounds lost (although the researchers did caution that because they were comparing so many different studies, it’s difficult to say if sprint intervals really do have the edge over HIIT).

But it all came down to one thing…

If you want to lose weight, interval training is the best form of exercise to choose — and it doesn’t require nearly as much of a time investment as the exercise you’ve done in the past.

Changing your workout

To switch up your workout, check out this article on how to use smart interval training, which includes easy step-by-step instructions for doing both a HIIT workout and an sprint interval, or with the warmer weather on its way as we move into Spring, try combining HIIT with water resistance and getting your workout in your pool.

If you’re trying to lose weight and slim down before summer, don’t exercise long, exercise smart with interval training, which is scientifically proven to help you lose more in less time.

Source:

1. Interval training may shed more pounds than continuous moderate intensity workout — EurekAlert!