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Dec 4, 2013

A Review of Low-Volume High-Intensity Training and Its Benefits

Would you like to complete a three hour workout in 20 minutes? Read ahead.

Low-volume high-intensity training is not for everyone, but if you are in general good health you may be able to reap the benefits of this trendy exercise. Low-volume high-intensity training is noted for its structure, offering a very intense workout regime that gets your heart rate up. Since this “all out sprint” model cycles shortly timed but quick movements to times of rest, it results in a workout that takes a short length of time in all; yet also increases metabolism. Research suggests such exercise models may offer as much as an average aerobic workout would produce in three hours- in as little time as 20 minutes.

In a study published by the Journal of Sports Science and Medicine a cohort of men randomized between groups, low-volume high-intensity and all out sprint training were compared. The first group in the high- intensity completed 3-5 cycling bouts with 4 minute recovery, and the second completed 6-10 cycling bouts with 2 minutes recovery. Both groups resulted in similar performance at the end of four weeks. As this workout regime may not be for the faint of heart, the benefits are unweighable. By combining aerobic with anaerobic workouts this training provides great results with half the time and double repetitions.
This regime does support previous investigations of optional workouts such as continuous running, brisk walking, and various prolonged aerobic workouts that are effective in lowering ones risk for developing metabolic diseases.

For more information please visit: A Practical Model of Low-Volume High-Intensity Interval Training Induces Performance and Metabolic Adaptations That Resemble ‘All-Out’ Sprint Interval Training