The Average Weekly Weight Loss on HIIT Treadmill Training

High-intensity interval training is a fitness method that gives meaning to the phrase “less is more.” A HIIT session can be highly effective for weight loss in as little as 10 minutes because it increases calorie burning and metabolism more efficiently than traditional moderate-intensity cardio sessions of longer duration. And the metabolism boost from one session of HIIT can last a full day, according to Dr. Michael Bracko, spokesperson at the American College of Sports Medicine’s 2011 Health & Fitness Summit and Exposition.

  1. HIIT Basics

    • HIIT is a form of cardiorespiratory exercise that alternates short bouts of high-intensity movement approaching the anaerobic zone -- up to 100 percent of maximal capacity -- with moderate-intensity aerobic recovery periods that use about 50 to 60 percent of maximal capacity. The American Council on Exercise recommends experimenting with different protocols and durations of speed intervals and recovery periods to see what works for you. One or two sessions per week, in addition to other activity, is ACE's recommendation. However, you may find that more frequent, shorter sessions work for you.

    How HIIT Works

    • A typical HIIT session on the treadmill might last about 10 to 20 minutes, compared to a moderate-intensity treadmill walk, which could last 30 to 40 minutes or more. Although the calorie expenditure during the longer-duration exercise session is likely to be greater, HIIT provides superior weight loss, specifically from reduction in body fat.

      There is a long-term fat-burning effect in the hours following HIIT that is attributed to the phenomenon known as excess post-exercise oxygen consumption. Commonly referred to as EPOC, it involves a sustained increase in oxygen intake that occurs after a particularly intense workout as your body works to return itself to its resting state. EPOC supports an elevation in fat metabolism as a source of energy for this process.

    Typical Weight Loss

    • Many variables influence your weight loss such as your diet, fitness level, other exercises that you perform and your body composition. These all make accurate weight-loss calculations tricky. However, it is reasonable to expect a steady weight loss of 1 to 2 pounds per week -- less if you are already fairly fit -- simply by adding a few HIIT routines to your customary diet and exercise habits. This is because of the acceleration in fat burning that EPOC requires. Men will often lose a bit more than woman at first, because they have a higher percentage of energy-burning muscle mass.

    Long-Lasting Results

    • HIIT allows you to spend relatively little time exercising with better results. Losing 1 to 2 pounds per week via the fat-burning effects of HIIT is likely to be long-term. Quick weight loss, on the other hand, is usually attributed to water and muscle loss, which is short-lived. HIIT is also good for maintenance. At some point, you will attain your goal. You can then experiment with reducing the frequency or duration of weekly HIIT sessions and increasing your food intake a little bit to maintain your hard-earned results.