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Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training
Open accessAbstract
High-intensity interval training (HIT) has been proposed as a time-efficient alternative to traditional cardiorespiratory exercise training, but is very fatiguing. In this study, we investigated the effects of a reduced-exertion HIT (REHIT) exercise intervention on insulin sensitivity and aerobic capacity. Twenty-nine healthy but sedentary young men and women were randomly assigned to the REHIT intervention (men, n = 7; women, n = 8) or a control group (men, n = 6; women, n = 8). Subjects assigned to the control groups maintained their normal sedentary lifestyle, whilst subjects in the training groups completed three exercise sessions per week for 6 weeks. The 10-min exercise sessions consisted of low-intensity cycling (60 W) and one (first session) or two (all other sessions) brief ‘all-out’ sprints (10 s in week 1, 15 s in weeks 2–3 and 20 s in the final 3 weeks). Aerobic capacity (\documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$ \dot{V}{\text{O}}{}_{ 2}{\text{peak}} $$\end{document}) and the glucose and insulin response to a 75-g glucose load (OGTT) were determined before and 3 days after the exercise program. Despite relatively low ratings of perceived exertion (RPE 13 ± 1), insulin sensitivity significantly increased by 28% in the male training group following the REHIT intervention (P < 0.05). \documentclass[12pt]{minimal} \usepackage{amsmath} \usepackage{wasysym} \usepackage{amsfonts} \usepackage{amssymb} \usepackage{amsbsy} \usepackage{mathrsfs} \usepackage{upgreek} \setlength{\oddsidemargin}{-69pt} \begin{document}$$ \dot{V}{\text{O}}{}_{ 2}{\text{peak}} $$\end{document} increased in the male training (+15%) and female training (+12%) groups (P < 0.01). In conclusion we show that a novel, feasible exercise intervention can improve metabolic health and aerobic capacity. REHIT may offer a genuinely time-efficient alternative to HIT and conventional cardiorespiratory exercise training for improving risk factors of T2D.
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TL;DR
A 6-week reduced-exertion high-intensity interval training (REHIT) program—3 sessions/week, 10 minutes each, totaling 30 minutes/week—improved insulin sensitivity in sedentary young men and aerobic capacity in both men and women. The authors conclude REHIT may be a time-efficient alternative to classic HIT and conventional cardiorespiratory training for improving type 2 diabetes risk factors.
Key findings
- Insulin sensitivity increased by 28% in the male REHIT group following training (P<0.05), but not in female subjects.
- VO₂peak increased by 15% in men and 12% in women after REHIT (P<0.01), with no significant gender difference in this effect.
- No changes in weight or BMI occurred in any group; mean adherence to the REHIT program was 97%, and 10 of 15 training participants completed all 18 sessions.
- Mean RPE peaked at session 12 (week 4) at about 14 (“somewhat hard”); no participant gave an RPE higher than 15, though women found the program significantly harder than men.
Methods
- Twenty-nine healthy but sedentary young men (n=13) and women (n=16) were randomized to REHIT or control; training groups were men n=7 and women n=8, control groups were men n=6 and women n=8.
- REHIT consisted of 3 supervised sessions/week for 6 weeks; each 10-minute session included low-intensity cycling at 60 W plus one (first session) or two all-out sprints, with sprint duration increasing from 10 s in week 1 to 15 s in weeks 2–3 and 20 s in the final 3 weeks.
- Insulin sensitivity was assessed by OGTT with 75 g glucose and the Cederholm index; aerobic capacity was assessed by a graded cycling VO₂peak test before and 3 days after training; three-way mixed-model ANOVAs tested gender × group × time effects.
Limitations
- Stated in the paper: the study had low statistical power, especially for the female REHIT group (n=8); possible non-responders may explain the lack of insulin-sensitivity improvement in women; the post-intervention OGTT was 3 days after the final session, so earlier improvements in women cannot be ruled out; glycogen depletion and sprint power output were not measured; some women struggled to increase pedal frequency/power during sprints, possibly reducing glycogen depletion; and the RPE scale may not validly capture exertion during interval exercise and may underestimate sprint effort.
- Evident from the text: the gender-specific insulin-sensitivity finding rests on very small subgroups, and the control condition was maintenance of a sedentary lifestyle rather than an active comparison intervention.
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24 Not checked yet · 17 Own result · 13 Own interpretation · 7 Own method
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In the paper
“2 peak increased in the male training (+15%) and female training (+12%) groups (P<0.01).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Abstract
plaindirectn = 8- Asserted: passes — The authors put it forward as true.
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In the paper
“No significant changes in insulin AUC were observed (Table 2).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Glucose and insulin responses to the OGTT
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In the paper
“following REHIT 2 peak was increased by 15% in men and by 12% in women with no significant gender difference in this effect ( able 2).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > 2 peak
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In the paper
“There were no changes in weight or BMI following the REHIT training program in any of the groups (Table 2).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Results
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In the paper
“2 peak increased in the male training (+15%) and female training (+12%) groups (P<0.01).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Abstract
plaindirectn = 7- Asserted: passes — The authors put it forward as true.
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A result the paper reports from its own data — it cites no other source for it, so there is none to check. The quote shows it is in the paper.
In the paper
“Following REHIT, insulin sensitivity significantly improved by 28% in male subjects (P<0.05),but not in female subjects (Figure 3).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Glucose and insulin responses to the OGTT
plain- Asserted: passes — The authors put it forward as true.
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In the paper
“No significant effects were observed for men.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Glucose and insulin responses to the OGTT
plain- Asserted: passes — The authors put it forward as true.
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A result the paper reports from its own data — it cites no other source for it, so there is none to check. The quote shows it is in the paper.
In the paper
“insulin sensitivity significantly increased by 28% in the male training group following the REHIT intervention (P<0.05).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Abstract
plaindirectn = 7 ·- Asserted: passes — The authors put it forward as true.
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In the paper
“On the whole, despite the incorporation of brief but intense sprints, the training sessions were well tolerated by all of the participants.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Rate of Perceived Exertion
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A result the paper reports from its own data — it cites no other source for it, so there is none to check. The quote shows it is in the paper.
In the paper
“Insulin sensitivity was increased by 28% in men following REHIT.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
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- It may state two separate claims as one. 20
- Probably not a substantial claim. 7
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In the paper
“A significant main effect for time for women (P<0.05)indicated that postintervention values for glucose AUC were increased, but there was no significant difference between the female REHIT and control groups.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Glucose and insulin responses to the OGTT
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In the paper
“Mean RPE values peaked at the end of session 12 (week 4; 2x20 s), corresponding to 'somewhat hard' and between 'somewhat hard' and 'hard' in men and women respectively (Figure 4A).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Rate of Perceived Exertion
plain- Asserted: passes — The authors put it forward as true.
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In the paper
“None of the participants gave an RPE score higher than 15.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Rate of Perceived Exertion
plain- Asserted: passes — The authors put it forward as true.
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In the paper
“When mean RPE values over the whole training program were calculated, female participants found the training program significantly harder than male participants (Figure 4B).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Rate of Perceived Exertion
plaincorrelational- Asserted: passes — The authors put it forward as true.
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In the paper
“we observed that some of the female volunteers struggled with the transition from 60 W to the all-out sprints, and were unable to substantially increase their pedal frequency, and thus their power output during the sprints.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
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In the paper
“the potentially confounding effect of changes in diet and physical activity patterns was fully explained to all participants and they were asked to maintain their normal lifestyle patterns throughout the study period.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Subjects
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Probably not a substantial claim.
- Rests on an assumption: Participants in both groups did not change their physical activity patterns outside the intervention during the study.
In the paper
“although a typical HIT session requires only 2-3 minutes of actual sprint exercise, when considered as a feasible exercise session including a warm-up, recovery intervals and cool-down, the total time commitment is more than 20 minutes, reducing the timeefficiency (Garber et al. 2011).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
- Not checked yetcites Garber et al. 2011 source
plaindirect- Asserted: passes — The authors put it forward as true.
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In the paper
“Ten out of fifteen training group participants completed all 18 training sessions (100% adherence), with a mean adherence to the REHIT training program of 97% for all subjects combined.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Results
plainn = 15- Asserted: passes — The authors put it forward as true.
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In the paper
“exercise, rather than just being a useful strategy for improving health, is actually essential for good metabolic and cardiovascular function, of which insulin action is a key component (Thyfault and Krogh-Madsen 2011;Booth et al. 2002).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
- Not checked yetcites Thyfault and Krogh-Madsen 2011
- Not checked yetcites Booth et al. 2002 source
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In the paper
“'Lack of time' is often cited as a barrier to being physically active (Korkiakangas et al. 2009;Reichert et al. 2007)”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
plain- Asserted: passes — The authors put it forward as true.
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In the paper
“This suggests that the traditional HIT protocol (4-6×30 seconds) may be unnecessarily strenuous as similar glycogen depletion may be achieved using 1-2 sprints of shorter duration (15-20 seconds).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
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In the paper
“We (Babraj et al. 2009) and others (Whyte et al. 2010) have suggested that high levels of glycogen depletion observed during repeated 30-second Wingate sprints may play an important role in mediating improvements in insulin sensitivity following HIT.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
hedgedconditional- Asserted: passes — The authors put it forward as true.
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Probably not a substantial claim.
In the paper
“regular exercise is associated with improved muscle insulin sensitivity and thus represents an effective strategy to prevent T2D (Hawley and Gibala 2009).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
- Not checked yetcites Hawley and Gibala 2009 source
plaincorrelational- Asserted: passes — The authors put it forward as true.
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In the paper
“glycogenolysis is only activated during the first 15 seconds of the sprint and is then strongly attenuated during the final 15 seconds (Parolin et al. 1999).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
- Not checked yetcites Parolin et al. 1999
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In the paper
“In turn, this would make the training sessions more time-efficient, less strenuous and more applicable to the largely sedentary general population.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
hedgeddirect- Asserted: passes — The authors put it forward as true.
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A conclusion the paper draws from its own results — it cites no other source for it, so there is none to check. The quote shows it is in the paper.
In the paper
“In the present study we show that a 6-week novel exercise intervention consisting of very brief, manageable sessions is associated with improved insulin sensitivity in sedentary young men, and improved aerobic capacity in men and women.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
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In the paper
“This hypothesis is based on evidence that muscle glycogen availability is inversely related to muscle cell membrane GLUT4 content during insulin stimulation (Derave et al. 2000), glycogen synthase activity (Jensen et al. 2006), the expression of GLUT4 mRNA (Steinberg et al. 2006), and hence insulin sensitivity (Derave et al. 2000;Jensen et al. 2006;Kawanaka et al. 2000;Laurent et al. 2000;Lither”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
plaincorrelational- Asserted: passes — The authors put it forward as true.
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In the paper
“Twenty-nine healthy but sedentary young men and women were randomly assigned to the REHIT intervention (men: n=7, women n=8) or a control group (men n=6; women n=8).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Abstract
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In the paper
“the relatively high exertion associated with 'classic' HIT sessions requires strong motivation and may be perceived as too strenuous for many sedentary individuals (Hawley and Gibala 2009).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Introduction
What the sources say
- Not checked yetcites Hawley and Gibala 2009 source
hedgedcorrelational- Asserted: passes — The authors put it forward as true.
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In the paper
“Importantly, the improvements were observed despite the low time commitment (totalling 30 minutes per week) and low required effort: RPE peaked at an average of 14 ('somewhat hard') in week 4 which is comparable with RPE scores reported with prolonged cycling at 50-75% 2 max (Borg 1982).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
plaindirect- Asserted: passes — The authors put it forward as true.
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In the paper
“Interestingly, since women improved their aerobic capacity but not their insulin sensitivity, it appears that there is a dissociation between changes in aerobic capacity and changes in insulin sensitivity.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
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In the paper
“Furthermore, the post-intervention OGTT was scheduled three days following the final exercise session, and we cannot rule out that insulin sensitivity was improved in female subjects at an earlier time-point.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
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In the paper
“However, whilst these guidelines may be effective in people who adhere to them, they remain largely ineffective at a societal level (Allender et al. 2008), partly because they fail to sufficiently consider the key barriers which prevent people from performing regular exercise, such as 'lack of time'.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
What the sources say
- Not checked yetcites Allender et al. 2008
plaindirect- Asserted: passes — The authors put it forward as true.
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In the paper
“RPE values obtained in this manner may underestimate exertion during the sprints; indeed, other studies where RPE has been obtained following a 20 second all out sprint have reported higher values of ~16-18 (Baker et al. 2001;Gearhart et al. 2005).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
What the sources say
hedgedconditional- Asserted: passes — The authors put it forward as true.
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In the paper
“However, there are limitations to the use of the RPE scale in the current study, as the RPE scale is designed for use during (or immediately following) continuous exercise at a constant intensity and may not be a valid measure of exertion during interval based exercises, especially when values are given retrospective of the most intense exercise, as was the case in this study.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
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In the paper
“Following a traditional aerobic exercise intervention in a large cohort, insulin sensitivity improved to a greater degree in men when compared with women but (similar to our study) the female participants had a higher baseline level of insulin sensitivity which may have impacted on the subsequent training response (Boule et al. 2005).”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
What the sources say
- Not checked yetcites Boule et al. 2005 source
hedgedconditional- Asserted: passes — The authors put it forward as true.
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A conclusion the paper draws from its own results — it cites no other source for it, so there is none to check. The quote shows it is in the paper.
In the paper
“In conclusion, in this study we have shown that a very brief and feasible exercise intervention is associated with improvements in metabolic health and aerobic capacity.”
§ Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training > Discussion
boostedcorrelational- Asserted: passes — The authors put it forward as true.
- Checkable: passes — It can be checked against evidence.
- Load-bearing: passes — The paper’s conclusions depend on it.
- Based: passes — The paper gives a reason why it holds.
It may state two separate claims as one.
The paper relies on this without support.
Participants in both groups did not change their physical activity patterns outside the intervention during the study.
“the potentially confounding effect of changes in diet and physical activity patterns was fully explained to all participants and they were asked to maintain their normal lifestyle patterns throughout the study period.”
The paper relies on this without support.
No other study has investigated the effects of HIT on insulin sensitivity in women.
“No other study has investigated the effects of HIT on insulin sensitivity in women.”
Claims other papers make about this one
Each is checked against this paper’s own text: does it say what the citing paper says it does?
The source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“Recent studies have shown that very brief SIT protocols involving ≤10 min per session elicit adaptations similar to longer SIT protocols and MICT [15–17].”
From Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment (2016) · cites this paper as [15]
Experimental — accuracy not yet measuredThe source backs part of the claim, not all of it — or backs it for a different population, condition or comparison.
In the citing paper
“while high-intensity interval training (HIIT; for the purpose of this review including both sprint-and high-intensity interval training) increases aerobic capacity in both men and women, its ability to enhance insulin sensitivity appears to be blunted in women (Metcalfe et al. 2012;Gillen et al. 2013).”
From Sex‐based differences in endurance exercise muscle metabolism: impact on exercise and nutritional strategies to optimize health and performance in women (2016) · cites this paper as Metcalfe et al. 2012
Experimental — accuracy not yet measuredIn the citing paper
“Metcalfe et al. [10] recently reported that a 10 min low-intensity cycling protocol that included 2×20 s all-out sprints, performed 18 times over 6 wk, improved insulin sensitivity measured by OGTTs in men but not women [10].”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [10]
In the citing paper
“Metcalfe et al. [10] also reported that insulin sensitivity based on oral glucose tolerance tests was improved after training in men but not women, highlighting the potential for sex-based differences in the adaptive response.”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [10]
In the citing paper
“Metcalfe and colleagues [10] reported that a 10 min training protocol, involving low-intensity cycling except for 2, 20 sec all out sprints, improved cardiorespiratory fitness (VO2 peak) in previously sedentary adults when performed 3x/wk for 6 wk.”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [10]
In the citing paper
“Consistent with the observations of Metcalfe et al. [10], we found using CGM that 24 h average blood glucose concentration, glucose AUC and Gmax, measured under standard dietary conditions from 48–72 h after the final training session, were improved in men but not women.”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [10]
In the citing paper
“The lack of change in peripheral glucose control in women in the present study is consistent with recent reports by others [10], [15], although this is not a universal finding [2].”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [10]
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Metadata
- Authors
- Metcalfe, R. S., Babraj, J. A., Fawkner, S. G., & Vollaard, N. B. J.
- Affiliations
- Heriot-Watt University (GB)
- Abertay University (GB)
- Corresponding author
- Vollaard, Niels B. J.
- Venue
- European Journal of Applied Physiology
- Published
- 2011-11-29
- Volume
- 112
- Issue
- 7
- Pages
- 2767-2775
- ISSN
- 0020-9376 (ISSN-L)
- 1439-6319
- 1439-6327
- OpenAlex
- W2070323514
- Semantic Scholar
- 68782c041fc1329362729634e4547a4ea4aa1fea
- Cited by
- 294
- References
- 51
- Citations by year
- 2026: 16 · 2025: 19 · 2024: 12 · 2023: 23 · 2022: 17 · 2021: 19 · 2020: 19 · 2019: 22 · 2018: 21 · 2017: 20 · 2016: 23 · 2015: 19 · 2014: 16 · 2013: 41 · 2012: 5
- FWCI
- 53.82
- Type
- journal article
- Language
- en
- Open access
- Licence
- other-oa
- www.springer.com/tdm (tdm)
- Locations
- European Journal of Applied Physiology (publishedVersion)
- PubMed (publishedVersion)
- The University of Bath Online Publications Store (The University of Bath) (submittedVersion)
- Pure (University of Bath) (submittedVersion, other-oa)
- Stirling Online Research Repository (University of Stirling) (submittedVersion, public-domain)
- Funders
- Heriot-Watt University
- Topics
- Health Sciences › Medicine › Physiology (medical) › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Public Health, Environmental and Occupational Health › Physical Activity and Health
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- high-intensity interval training, insulin sensitivity, cardiorespiratory fitness, metabolic health, type 2 diabetes risk, all-out sprints, sedentary lifestyle, time-efficient exercise, glucose tolerance
- MeSH terms
- Adult, Physical Exertion, Female, Humans, Insulin, Insulin Resistance, Male, Oxygen Consumption, Physical Fitness, Exercise Tolerance, Young Adult
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