Study: HIIT Workouts Safe and Adaptable for Busy Schedules—Beginners Can Start With 20-Minute Sessions

Key Takeaways:

HIIT can be safely integrated into daily routines, even for inactive adults, with no health risks.
Mix HIIT with other exercises (e.g., hiking, yoga) based on schedule—no need for strict exclusivity.
Sessions as short as 20 minutes are effective, ideal for busy lifestyles (e.g., parents, professionals).
Future research will focus on tools to help people stick with HIIT without supervision.
Study included 30 inactive adults, proving HIIT works in both lab and home settings.

A study performed at the University of British Columbia has found that HIIT, an interval-based exercise regimen can be adapted into the daily exercise regimen of an average person.

High-Intensity Exercise

What is HIIT?

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT) is defined as high-intensity rounds of anaerobic exercise continued by intervals of less intense recovery periods typically lasting less than 30 minutes. It is a form of interval training using a cardiovascular strategy.

HIIT has been found to result in improved athletic capacity and condition as well as improved glucose metabolism. However, it requires “an extremely high level of subject motivation” and the question of whether or not an average person can indulge in this high-intensity exercise regimen safely is a topic that has been debated by scientists for a long time

What does the new research say?

A recent study by Matthew Stork, a postdoctoral fellow in the School of Health and Exercise Sciences, and his team was performed with the objective of settling the debate regarding the safety of HIIT for an average person and whether or not it should be recommended in the public health strategy.

Method of study

For this study, Stork and his team interviewed 30 inactive adults; 18 men and 12 women, before and after they performed continuous and interval-based exercises in two settings, the controlled lab setting and the home setting based on their own free time.

The subjects discussed the pros and cons of interval vs traditional exercise regimens and how interval seems more appealing in theory but is quite extreme in practice. Furthermore, they discussed the unique and creative ways in which interval-based exercise regimens can be adapted into their own working schedules when compared to traditional exercise regimens.

Results of the study

According to Stork, although not all factors comparing the interval vs traditional exercise regimens have been discussed and studied by researchers to date, HIIT or SIT can be applied to an average person with no safety or health concerns.

He also mentioned, ‘I think many people assume that they need to go all-in on one form of exercise — if they’re a ‘HIIT person,’ they must have to do HIIT all the time. But what I’m seeing is that different forms of exercise can be used interchangeably and that people should approach their exercise with a flexible ‘menu’ of options.”

In his expert opinion, one does not need to apply just to HIIT but rather include it in their exercise routine dispensing on their own available time and schedule.

He explains this by giving an example of a parent of a toddler, ‘”Maybe one day you only have 20 minutes to squeeze in a HIIT session while your child naps, but the next day you prefer an hour-long hike up the mountain to destress from work. As long as you’re getting a bit of exercise, you should feel empowered to choose a protocol that fits your needs in that particular time and situation.”

According to him, the next step in HIIT or SIT research is to determine the tools that can help motivate the general public to adapt to HIIT/SIT and undertake this regimen unsupervised.

FAQs: HIIT Demystified

What is HIIT?
Short bursts of intense exercise (like sprints) alternated with rest periods. Sessions typically last under 30 minutes.

Is HIIT safe for beginners?
Yes. The study found no safety issues for inactive adults when tailored to their fitness level. Tip: Start with 10-minute sessions.

Do I need to do HIIT daily?
No. Mix it with other activities—hiking, cycling, or yoga—based on your schedule and energy.

Can I do HIIT at home?
Absolutely. Participants successfully adapted HIIT to home settings without equipment.

Why do people quit HIIT?
Misconceptions it’s “too hard.” Solution: Adjust intensity—even moderate efforts count as HIIT.

How short can a HIIT session be?
As little as 20 minutes. Example: 8 cycles of 1-minute sprints + 1-minute walks.

What’s the biggest HIIT myth?
“You must go all-out every time.” Reality: Customize intensity to avoid burnout.

References

Matthew J. Stork, Toni L. Williams, Kathleen A. Martin Ginis. Unpacking the debate: A qualitative investigation of first-time experiences with interval exercise. Psychology of Sport and Exercise, 2020; 51: 101788 http://dx.doi.org/10.1016/j.psychsport.2020.101788

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