Article Summary

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, offering a powerful workout option for those seeking efficient and effective exercise routines. HIIT workouts and HIIT classes, characterized by short bursts of intense exercise followed by brief rest periods, have been lauded not only for their ability to improve cardiovascular health and metabolic function but also for their potential to combat biological aging.

Whether you’re engaging in HIIT workout sessions at the gym or participating in HIIT classes online, the dynamic and versatile nature of HIIT training can cater to various fitness levels and preferences. Emerging research suggests that incorporating HIIT into your fitness regimen can significantly impact the aging process at the cellular level, promoting longevity and enhancing overall quality of life.

Study Finds that HIIT Training Can Reduce Biological Aging.

Are you looking for a workout that can help reduce biological aging and promote healthy aging? Traditionally, it has been recommended that moderate-intensity exercise is best for longevity. Still, recent research has shown that high-intensity interval training (HIIT) can significantly slow down the aging process at the molecular level.

In this article, we will explore the findings of a randomized controlled trial that investigated the effects of HIIT on biological age and provide an overview of HIIT training and its benefits. 

What is HIIT Training?

HIT training is a type of exercise that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. It is a time-efficient workout strategy that can deliver significant health benefits.

HIIT classes can be customized to different fitness levels and preferences, making it accessible to a wide range of individuals. It can be performed using various modes of exercise, such as running, cycling, rowing, etc., and can be adapted to different fitness levels.

High Intensity Cardio vs. Steady State Cardio

Regarding HIIT training vs. cardio, it’s important to understand the differences between these two types of workouts. HIIT workouts are characterized by short bursts of high-intensity exercise followed by periods of rest or lower-intensity activity. The intense intervals typically involve pushing yourself close to your maximum effort.

In contrast, aerobic workouts, also known as steady-state cardio or moderate-intensity continuous training (MICT), include maintaining a steady pace of moderate intensity throughout the workout. For example, HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity activity like cycling or treadmill sprints. In contrast, cardio involves sustained moderate-level exercise such as jogging or rowing.

Cardiovascular Benefits

While HIIT (high-intensity interval training) and cardio can benefit cardiovascular health and endurance, there are some key distinctions to be aware of. Notably, studies have shown that HIIT is more efficient than steady-state cardio when it comes to burning calories quickly. Just five minutes of a high-intensity interval training (HIIT) workout can burn as many calories as a 20-minute moderate-intensity session!

While HIIT is a time-efficient strategy for burning calories and improving fitness, the number of calories burned during exercise can vary depending on individual factors such as age, fitness level, and exercise intensity and duration. So both exercises are good ways to improve your fitness level and overall health.

HIIT Training Benefits

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Interval training, particularly high-intensity interval training (HIIT), has gained popularity due to its effectiveness in promoting heart health and weight loss. One of the main advantages of HIIT workouts is their time efficiency, as they can burn more calories in less time compared to steady-state cardio. (Falcone et al., 2015)

Additionally, HIIT classes has been shown to increase muscle mass, reduce body fat percentage, improve insulin sensitivity, and lower blood pressure. (Marcinko et al., 2015; Petersen et al., 2022) Although fitness enthusiasts may advocate HIIT classes as superior to fat loss steady-state training, research has found that both are equivalent for fat loss. (Guo et al., 2023; Wewege et al., 2017)

HIIT Research

Scientific research supports that HIIT is superior to moderate-intensity exercise for improving cardiovascular fitness. (Fisher et al., 2015) Several studies have compared the effects of HIIT and moderate-intensity continuous training (MICT) on various health outcomes. (Karlsen et al., 2017) Moreover, HIIT classes has shown efficacy in improving the functional capacity of individuals with cardiovascular, pulmonary, and diabetes diseases. (Ross et al., 2016)  

These studies should not be interpreted as HIIT training is superior to moderate-intensity exercise. Various short- and long-term training studies have found that HIIT provides equivalent or superior benefits to conventional continuous aerobic training in terms of aerobic fitness, cardiovascular function, quality of life, safety, and exercise adherence. (Gayda et al., 2016) The advantage of HIIT is that it is more time efficient than continuous steady-state exercise.

hiit training benefits hiit hiit low impact hiit workout hiit means weight loss hiit workout hiit routine Hiit workouts Hiit workout Hiit classes Hit training Can HIIT Workout Turn Back the Biological Clock?

Despite all the research studies on exercise, researchers still don’t know if there is an optimal exercise intensity to improve the life span. Most of the literature has focused on moderate-intensity exercise, yet there is little information on HIIT workouts for longevity.

The Generation 100 study found that a combined program of moderate-intensity continuous training (MICT) and HIIT had no effect on all-cause mortality compared to recommended physical activity levels. However, we observed a lower all-cause mortality trend after HIIT than controls and MICT. (Stensvold et al., 2020)

HIIT Research

Several other studies have found that HIIT is more effective than moderate-intensity exercise for improving cardiorespiratory fitness and reducing mortality risk in various populations, including heart failure patients(Angadi et al., 2014), women in cardiac rehabilitation(Khadanga et al., 2022), and patients post coronary artery bypass graft( Khadanga et al., 2022).

A randomized controlled trial explored the effects of HIIT on biological age using genes that are age predictors. 30 sedentary participants aged 40 to 65 were randomly assigned to either the HIIT or control groups. The HIIT group underwent 12 high-intensity interval training sessions tailored to their fitness levels and gradually increasing in intensity. The control group did not engage in any exercise intervention.

HIIT classes was performed 3 times per week for 23 minutes per session. The protocol involved ten 1-minute intervals at an intensity between 77% and 93% of the participants’ estimated maximal heart rate with a 2-minute warmup and cooldown. The participants completed one session per week on each machine: a rowing machine, exercise bike, or treadmill. All of the study outcomes were measured before and after the 4-week intervention.

Study Results

The study’s findings revealed that HIIT positively impacted reducing biological aging. Compared to baseline, biological age decreased in the HIIT group by 4 years and increased in the control group by 3 years. Furthermore, age acceleration (the difference between the participants’ chronological and biological age) decreased by 4 years in the HIIT group and increased by 3 years in the control group.

Biological age and age acceleration were lower in the HIIT group than in the control group. This suggests that HIIT has the potential to slow down the biological aging process at the molecular level.

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The researchers believe that HIIT may reduce transcriptomic age by increasing gene expression in cell repair and regeneration. HIIT may also help to reduce inflammation and oxidative stress, which are known to contribute to aging. This study further proves that HIIT is a beneficial form of exercise for improving health and well-being. HIIT is a time-efficient and effective way to improve cardiovascular fitness, reduce body fat, and improve mental health. If you want to improve your health and well-being, HIIT is a great option.

Implications for Healthy Aging:

The study’s results provide valuable insights into the potential benefits of HIIT classes for healthy aging. By incorporating HIIT classes and workouts into our exercise routines, we may be able to promote healthy aging and potentially slow down the aging process at the molecular level. HIIT has shown improvements in various health outcomes, including depression symptoms, sleep quality, body fat mass, and visceral fat area.

Real-World Applications:

The findings of the study have implications for individuals of different fitness levels. HIIT classes and workouts can be adapted to suit individual preferences and can be performed using bodyweight exercises or exercise machines. 

Bodyweight HIIT Workouts

Bodyweight HIIT workouts are a good way to reduce biological aging while also burning calories in a short amount of time. These full-body exercises include burpees, squat jumps, push-up jacks, and sprint intervals which can help increase your heart rate and metabolism.

Additionally, by incorporating rest periods between each exercise, you can keep your insulin levels steady, benefiting those struggling with insulin resistance or high blood pressure. Bodyweight HIIT workouts are beneficial for endurance training as well as strength training. Beginners should work closely with a personal trainer for proper form and technique while performing these exercises.

Squat jumps

Improving your overall physical fitness doesn’t have to involve costly gym memberships or personal trainers. By incorporating bodyweight exercises like squat jumps into your high-intensity interval training (HIIT) session, you can burn more calories in less time than steady-state cardio exercises like jogging or cycling.

Squat jumps are an effective full-body exercise that targets the glutes, hamstrings, and quads while increasing heart rate and oxygen consumption. Additionally, high-intensity interval training has been shown to reduce biological aging by improving insulin sensitivity and lowering blood pressure and blood sugar levels. In short, adding squat jumps to your HIIT classes can help you achieve your fitness goals more efficiently.

Sprint intervals

Sprinting is an intense high-intensity interval training (HIIT) that involves alternating between all-out effort and rest periods or moderate-intensity exercise. This type of exercise increases heart rate and helps burn calories. For maximum benefits, you can incorporate sprint intervals into your cardio routine on a treadmill or cycling machine.

If you prefer bodyweight exercises, try doing sprints with exercises like burpees or jumping jacks. By doing so, you target your entire body, including your glutes and quads, while improving cardiovascular endurance. Sprinting is a good way to get in shape in just five minutes per session.


Incorporating burpees into your moderate-intensity interval training (MIIT) or high-intensity interval training (HIIT) session is a good way to maximize your short time. This full-body HIIT exercise simultaneously targets multiple muscle groups for fat loss and endurance. Do you want to lose weight fast? Add burpees to your HIIT routine today!

Push-up jacks

Incorporating compound exercises like push-up jacks into your high-intensity interval training (HIIT) workout routine is a good way to improve cardiovascular health, reduce biological aging, and burn calories quickly. Targeting multiple muscle groups such as chest, shoulders, triceps, legs, and heart rate simultaneously helps increase oxygen consumption and metabolism for fat loss.

Frequently Asked Questions about HIIT Training

Do you have questions about high-intensity interval training (HIIT)? Beginners should start with a moderate-intensity workout and gradually build up the duration and intensity for maximum benefits.

Is HIIT safe for everyone?

Although high intensity interval training classes can be safe and useful for most individuals, it is essential to seek advice from a physician before starting. Those with specific medical conditions or injuries may need to modify or avoid some exercises. Proper warm-up and cool-down periods are necessary to prevent injury.  

What are the best HIIT moves to strengthen calves and quads?

Vary your routine to prevent boredom and ensure balanced muscle development. Resistance training with weights or bands can also be beneficial.


In conclusion, high intensity interval training training has been scientifically proven to have anti-aging benefits. It is a highly efficient form of exercise that can help you burn fat, build muscle, and improve cardiovascular health. Its unique combination of short, intense work intervals followed by brief recovery periods helps improve your overall fitness level in less time. 


Angadi, S. S., Mookadam, F., Lee, C. D., Tucker, W. J., Haykowsky, M. J., & Gaesser, G. A. (2014). High-intensity interval training vs. moderate-intensity continuous exercise training in heart failure with preserved ejection fraction: a pilot study. Journal of Applied Physiology, 119(6), 753-758.

Falcone, P. H., Tai, C.-Y., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., Crona, K. P., Kim, M. P., & Moon, J. R. (2015). Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men. The Journal of Strength & Conditioning Research, 29(3), 779-785.

Fisher, G., Brown, A. W., Bohan Brown, M. M., Alcorn, A., Noles, C., Winwood, L., Resuehr, H., George, B., Jeansonne, M. M., & Allison, D. B. (2015). High Intensity Interval- vs Moderate Intensity- Training for Improving Cardiometabolic Health in Overweight or Obese Males: A Randomized Controlled Trial. PLoS One, 10(10), e0138853.

Gayda, M., Ribeiro, P. A. B., Juneau, M., & Nigam, A. (2016). Comparison of Different Forms of Exercise Training in Patients With Cardiac Disease: Where Does High-Intensity Interval Training Fit? Canadian Journal of Cardiology, 32(4), 485-494.


Guo, Z., Li, M., Cai, J., Gong, W., Liu, Y., & Liu, Z. (2023). Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis. Int J Environ Res Public Health, 20(6).

Karlsen, T., Aamot, I. L., Haykowsky, M., & Rognmo, Ø. (2017). High Intensity Interval Training for Maximizing Health Outcomes. Prog Cardiovasc Dis, 60(1), 67-77.

Khadanga, S., Savage, P. D., Pecha, A., Rengo, J., & Ades, P. A. (2022). Optimizing Training Response for Women in Cardiac Rehabilitation: A Randomized Clinical Trial. JAMA Cardiology, 7(2), 215-218.

Lohman, T., Bains, G., Cole, S., Gharibvand, L., Berk, L., & Lohman, E. (2023). High-Intensity interval training reduces transcriptomic age: A randomized controlled trial. Aging cell, e13841. Advance online publication.

Marcinko, K., Sikkema, S. R., Samaan, M. C., Kemp, B. E., Fullerton, M. D., & Steinberg, G. R. (2015). High intensity interval training improves liver and adipose tissue insulin sensitivity. Mol Metab, 4(12), 903-915.

Petersen, M. H., de Almeida, M. E., Wentorf, E. K., Jensen, K., Ørtenblad, N., & Højlund, K. (2022). High-intensity interval training combining rowing and cycling efficiently improves insulin sensitivity, body composition and VO2max in men with obesity and type 2 diabetes [Original Research]. Frontiers in Endocrinology, 13.


Ross, L. M., Porter, R. R., & Durstine, J. L. (2016). High-intensity interval training (HIIT) for patients with chronic diseases. Journal of Sport and Health Science, 5(2), 139-144.

Stensvold, D., Viken, H., Steinshamn, S. L., Dalen, H., Støylen, A., Loennechen, J. P., Reitlo, L. S., Zisko, N., Bækkerud, F. H., Tari, A. R., Sandbakk, S. B., Carlsen, T., Ingebrigtsen, J. E., Lydersen, S., Mattsson, E., Anderssen, S. A., Fiatarone Singh, M. A., Coombes, J. S., Skogvoll, E., . . . Wisløff, U. (2020). Effect of exercise training for five years on all cause mortality in older adults—the Generation 100 study: randomised controlled trial. BMJ, 371, m3485.

Wewege, M., van den Berg, R., Ward, R. E., & Keech, A. (2017). The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev, 18(6), 635-646.

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