High-Intensity Interval Training (HIIT)

HIIT involves alternating short bursts of vigorous exercise with brief rest or low-intensity periods — for example, 30 seconds of sprinting followed by 60 seconds of walking, repeated for 15–20 minutes. HIIT can burn as many calories as longer steady-state cardio in a fraction of the time and is especially effective for reducing visceral (belly) fat. It also boosts your metabolism for hours after the workout, a phenomenon known as the “afterburn effect.”

High-intensity interval training (HIIT) consists of repeated bouts of exercise performed at ≥80% of maximum heart rate or VO₂max, interspersed with recovery periods of low-intensity activity or complete rest. HIIT induces excess post-exercise oxygen consumption (EPOC), elevating metabolic rate for up to 24 hours post-exercise. Meta-analyses demonstrate HIIT to be superior to moderate-intensity continuous training (MICT) for reducing total body fat, visceral adipose tissue, and improving insulin sensitivity, with a time efficiency advantage of approximately 40%. Contraindications include uncontrolled hypertension, unstable angina, and certain musculoskeletal injuries.

For busy Singaporean patients who struggle to find time for exercise, HIIT offers an evidence-based, time-efficient alternative — Dr. Wang’s team can help you implement it safely based on your fitness level.