One 20-Minute HIIT Workout a Week Is Enough to Lose Body Fat

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High-intensity interval workouts are a love-hate endeavor since the whole point is to exercise uncomfortably hard. The good news is that one HIIT workout a week is enough to see results.

A study in Medicine & Science in Sports & Exercise found that one 23-minute HIIT workout a week for one month can lower body fat and boost aerobic capacity. In the study, 56 overweight guys did one of five protocols: either a thrice-weekly moderate-intensity workout; HIIT three times, twice, or once a week; or zero exercise.

For losing body fat, HIIT is better than moderate intensity, but surprisingly, once-a-week HIIT is nearly as good as three times. Plus, health markers like aerobic capacity and blood pressure also improved for the once-a-week HIIT group. For…

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