From the Guidelines
To optimize fat loss, aim for 20-30 minutes of high-intensity interval training (HIIT) per session, 3-4 times a week, as it has been shown to improve body composition more than moderate-intensity continuous training 1.
Key Components of Exercise Regimen
- HIIT sessions should involve exercises like sprints, burpees, or jump squats, working at 85-95% of maximum effort for 20-30 seconds followed by 40-60 seconds of rest.
- Include 2-3 strength training sessions weekly focusing on compound movements like squats, deadlifts, bench press, and rows with moderate weights for 3-4 sets of 8-12 repetitions.
- Add 1-2 sessions of steady-state cardio (30-45 minutes) at 60-70% of maximum heart rate.
Importance of Comprehensive Approach
This comprehensive approach is effective because HIIT creates an "afterburn effect" (EPOC) that continues burning calories post-workout, strength training builds muscle that increases resting metabolic rate, and steady-state cardio efficiently burns calories during longer sessions 1.
Additional Recommendations for Optimal Results
- Allow 48 hours between training the same muscle groups.
- Ensure adequate protein intake (1.6-2.2g per kg of bodyweight).
- Maintain a modest caloric deficit of 300-500 calories daily.
- Prioritize 7-9 hours of quality sleep to support recovery and hormone regulation.
Considerations for Individualized Exercise Prescription
- Develop an individualized exercise prescription based on evaluation findings, risk stratification, comorbidities, and patient and program goals 1.
- Consider the individual's age, bodyweight, prior level of fitness, and the presence of physical or behavioral barriers or complications when designing the exercise regimen 1.
From the Research
Effective Exercise Regimen for Optimal Fat Loss
To optimize fat loss, high intensity interval training (HIIT) is a highly effective exercise regimen. The key characteristics of HIIT include:
- Repeatedly exercising at a high intensity for 30 seconds to several minutes
- Separated by 1-5 minutes of recovery (either no or low intensity exercise) 2
- Can be performed in a variety of forms, including sprint interval training (SIT) 3, 4
Benefits of HIIT for Fat Loss
The benefits of HIIT for fat loss include:
- Significant reductions in total body fat percentage (%) and total absolute fat mass (kg) 3
- Improved cardiovascular and metabolic outcomes 2, 5
- Increased patient compliance and improved health-related indices in people who are insufficiently active 2, 5
- Time-efficient exercise strategy, with as little as 3 HIIT sessions per week, involving ≤10 min of intense exercise within a time commitment of ≤30 min per session 5
Optimal Duration and Frequency of HIIT
The optimal duration and frequency of HIIT for fat loss is not clearly established, but research suggests:
- 3 HIIT sessions per week, involving ≤10 min of intense exercise within a time commitment of ≤30 min per session, can improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk 5
- HIIT protocols can be diverse, but are generally well-tolerated and may confer many health advantages to older adults 6
- Larger studies and more research in clinical populations are needed to further evaluate the clinical effects of HIIT in these groups 6
Key Considerations
When implementing a HIIT program for fat loss, consider the following:
- Supervised training, walking/running/jogging, age (<30 years), study quality and intervention duration (<12 weeks) favourably influence the decreases in total absolute fat mass (kg) observed from interval training programmes 3
- No effect of sex or body mass index was observed on total absolute fat mass (kg) or total body fat percentage (%) 3
- HIIT is a complex concept for those unfamiliar to exercise, and some patients may require specific assessment or instruction before commencing a HIIT program 2