31-Day HIIT Walking Challenge Launches

High-intensity interval training (HIIT) can burn a significant number of calories in a short period and can increase your metabolic rate for hours after exercise. Studies have indicated that HIIT may be particularly effective for fat loss in individuals who are overweight or obese and can reduce both body fat and waist circumference. This form of exercise has also been shown to improve oxygen consumption and can lead to reductions in heart rate, blood pressure, and blood sugar levels. Research suggests HIIT may improve insulin resistance more effectively than traditional continuous exercise, making it potentially beneficial for those at risk for type 2 diabetes. Interval walking training (IWT), a similar concept, was introduced by Japanese researchers over two decades ago. A 5-month study on middle-aged and older adults found that IWT increased peak aerobic capacity by 10% and knee extension and flexion forces by 13% and 17% respectively. The same study also observed a reduction in both systolic and diastolic blood pressure. Beyond cardiovascular benefits, interval walking can also strengthen bones and muscles, improve balance and coordination, and boost mood while reducing stress and anxiety. The "afterburn effect" of IWT means you continue to burn calories even after the workout is complete. This method can be a time-efficient way to achieve the health benefits of walking, with some studies showing positive results from just 30-minute sessions.