Extremely short duration high intensity interval training substantially improves insulin action in young healthy males
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Background: Traditional high volume aerobic exercise training reduces cardiovascular and metabolic disease risk but involves a substantial time commitment. Extremely low volume high-intensity interval training (HIT) has recently been demonstrated to produce improvements to aerobic function, but it is unknown whether HIT has the capacity to improve insulin action and hence glycemic control. Methods: Sixteen young men (age: 21 ± 2 y; BMI: 23.7 ± 3.1 kg·m-2; VO 2 peak: 48 ± 9 ml·kg-1·min-1) performed 2 weeks of supervised HIT comprising of a total of 15 min of exercise (6 sessions; 4–6 × 30-s cycle sprints per session). Aerobic performance (250-kJ self-paced cycling time trial), and glucose, insulin and NEFA responses to a 75-g oral glucose load (oral glucose tolerance test; OGTT) were determined before and after training. Results: Following 2 weeks of HIT, the area under the plasma glucose, insulin and NEFA concentration-time curves were all reduced (12%, 37%, 26% respectively, all P < 0.001). Fasting plasma insulin and glucose concentrations remained unchanged, but there was a tendency for reduced fasting plasma NEFA concentrations post-training (pre: 350 ± 36 v post: 290 ± 39 μmol·l-1, P = 0.058). Insulin sensitivity, as measured by the Cederholm index, was improved by 23% (P < 0.01), while aerobic cycling performance improved by ~6% (P < 0.01). Conclusion: The efficacy of a high intensity exercise protocol, involving only ~250 kcal of work each week, to substantially improve insulin action in young sedentary subjects is remarkable. This novel time-efficient training paradigm can be used as a strategy to reduce metabolic risk factors in young and middle aged sedentary populations who otherwise would not adhere to time consuming traditional aerobic exercise regimes.
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High levels of glycogen depletion during repeated 30-second Wingate sprints may play an important role in mediating improvements in insulin sensitivity following high-intensity interval training.
“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.”
From Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training (2012) · cites this paper as Babraj et al. 2009
High-intensity interval training has beneficial effects on insulin sensitivity.
“we have recently demonstrated the beneficial effects of HIT on insulin sensitivity (Babraj et al. 2009), a finding that has since been confirmed by others (Little et al. 2011;Richards et al. 2010;Whyte et al. 2010).”
From Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training (2012) · cites this paper as Babraj et al. 2009
This study extends previous literature showing beneficial effects of high-intensity interval training by showing that sprint number and duration can be substantially reduced whilst still maintaining positive effects.
“This study extends the previous literature showing the beneficial effects of HIT (Burgomaster et al. 2007;Babraj et al. 2009;Richards et al. 2010;Whyte et al. 2010;Rakobowchuk et al. 2008;Trilk et al. 2010) by showing that the sprint number and duration can be substantially reduced whilst still maintaining positive effects.”
From Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training (2012) · cites this paper as Babraj et al. 2009
The magnitude of the increase in insulin sensitivity in men following REHIT is comparable to responses to 2 weeks of classic HIT in recreationally active men and women and in obese men.
“The magnitude of this change is comparable with responses to 2 weeks of classic HIT in recreationally active men and women (Babraj et al. 2009;Richards et al. 2010) and in obese men (Whyte et al. 2010).”
From Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training (2012) · cites this paper as Babraj et al. 2009
SIT has been shown to improve insulin sensitivity.
“SIT has been shown to improve insulin sensitivity, based on hyperinsulinemic euglycemic clamps performed on sedentary and recreationally active individuals [2] as well as oral glucose tolerance tests (OGTTs) performed on young healthy [4] and overweight/obese [13] men.”
From Three minutes of all-out intermittent exercise per week increases skeletal muscle oxidative capacity and improves cardiometabolic health (2014) · cites this paper as [4]
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- Authors
- Babraj, J. A., Vollaard, N. B., Keast, C., Guppy, F. M., Cottrell, G., & Timmons, J. A.
- Affiliations
- Heriot-Watt University (GB)
- Stockholm University (SE)
- Corresponding author
- Timmons, James A
- Venue
- BMC Endocrine Disorders
- Published
- 2009-01-28
- Volume
- 9
- Issue
- 1
- Pages
- 3-3
- ISSN
- 1472-6823 (ISSN-L)
- PMC
- PMC2640399
- OpenAlex
- W1979073379
- Cited by
- 374
- References
- 55
- Citations by year
- 2026: 7 · 2025: 7 · 2024: 8 · 2023: 10 · 2022: 7 · 2021: 16 · 2020: 15 · 2019: 25 · 2018: 20 · 2017: 31 · 2016: 38 · 2015: 43 · 2014: 41 · 2013: 43 · 2012: 20
- FWCI
- 51.50
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- Locations
- BMC Endocrine Disorders (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- University of Brighton Repository (University of Brighton) (publishedVersion, cc-by)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion, cc-by-sa)
- Stirling Online Research Repository (University of Stirling) (submittedVersion, cc-by)
- Research at the University of Copenhagen (University of Copenhagen) (submittedVersion)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- high-intensity interval training, insulin sensitivity, glycemic control, oral glucose tolerance test, free fatty acids, sedentary young men, exercise adherence
About these checks
Registry, retraction, Cites and statistics results are computed, not judged, with one exception: a printed reference that no index lists is read once by a model before it counts as a citation error. Claims are extracted by a model and kept only when their quote appears verbatim in the text; each cited source is then checked, with a model’s help, for whether it says what the claim relies on. Those verdicts can be wrong — read the claim’s quote and the cited source before relying on one.
Statistics and arithmetic are recomputed, not judged.
Confidence bands are shown only for fields calibrated on our annotated test set. None is calibrated yet, so no band is shown.
What counts as a claim ›How we measure confidence ›How we check this ›
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