Not totally HIIT. But you can get this simply by running uphill, esp to catch buses (like I did to catch the 101 today…)
I often do this by just barely managing to catch buses (there is risk b/c I sometimes jaywalk in the process)
Just 1.2 to 1.6 minutes of vigorous physical activity per day is associated with a 30% reduction in major cardiovascular events, a 33% lower risk of heart attack, and a 40% lower risk of heart failure.
That’s less than two minutes of vigorous exercise daily, and the impact on health is profound.
This study builds on a growing body of evidence showing that short, intense bursts of physical activity—spread throughout the day—can have a significant impact on longevity. Interestingly, this latest research found the effects to be even more profound in women than in men. That said, other studies make it clear that men can absolutely benefit too.
Other studies have found that individuals engaging in short bursts of vigorous physical activity, for just 1-2 minutes, 3x a day, had a 50% decrease in cardiovascular mortality and a 40% reduction in deaths from all causes and cancer.
When I swim for 20 minutes, I just make sure I sprint for at least 100m… Either 25m or 50m at a time. Your heart rate needs to be over 80% of your max. I get close to 95% for at least 1 or 2 minutes, 4x a week. Aim for about 6 to 7 minutes a week of high intensity.
⇒In women, VILPA exhibited a near- linear dose–response association with most major adverse
cardiovascular events. Such associations were
less evident in men.
⇒Small amounts of VILPA in women were associated with substantially lower risk of
overall major adverse cardiovascular events, myocardial infarction and heart failure.
⇒Women’s median VILPA duration of 3.4 min per day was associated with 45% (25% to
59%) lower risk of overall major adverse cardiovascular events; and with 67% (41% to
82%) lower risk of heart failure.
Anyone can absolutely do it at home, no matter how small the space. You simply do very vigorous “high knees” in place. You have to be quite fit to do 2 minutes of vigorous high knees. Most people can’t do 10 seconds. It’s far more challenging than 2 minutes of burpees. Plus you need less space to do high knees than burpees. If you have enough space to stand straight and bend your knees to 90 degrees, that’s all the space you need, i.e. you can do it literally anywhere, including a sidewalk.
That said, I’m not sure about this research. If you can do a SIT (Sprint Interval Training - supramaximal effort) or a burst of vigorous high knees for 2 minutes, you are already in exceptional shape - I have no doubt such people have 50% lower ASCVD mortality compared to the average person out there. In fact, even well trained athletes can manage about 30 seconds of SIT, so 2 minutes is the top elite. It’s a chicken egg problem.
Probably no lower limit, but usually more is better. Depending on mood, music, and weather, I do from 10-20 sprints, with a good breather in between. Running is euphoric.
