HIIT Exercise

High-Intensity Interval Training alternates short bursts of near-maximal effort with brief recovery periods, typically completing more physiological work in 20-30 minutes than longer moderate sessions. The evidence base is gold-standard: HIIT reliably improves VO₂ max, insulin sensitivity, cardiovascular fitness, and body composition across multiple meta-analyses and RCTs. It is particularly efficient for time-constrained individuals and has shown strong results for metabolic health in people with prediabetes and type 2 diabetes. People with cardiovascular conditions or musculoskeletal injuries should consult a physician before starting, intensity is the key variable that demands appropriate entry points. PGSS take: One of the highest-return lifestyle interventions available, the time efficiency argument is evidence-backed, not marketing. Start with 2 sessions per week and build.