LES MILLS SPRINT study
Replacing just one session of moderate-intensity exercise with two HIIT classes per week for six weeks significantly improves the health, fitness and strength of physically active adults.
Introduction
High-Intensity Interval Training (HIIT) elicits more significant health benefits than standard moderate-intensity exercise programs. Previous research utilized weight-bearing protocols with varying foci of strength, plyometric and speed training however these modalities are not feasible for individuals who cannot perform impact activities.
Rationale
A HIIT program that does not involve heavy weight training, plyometric exercises, or impact forces is appealing to many active adults. A HIIT program on an indoor bike could potentially provide an alternative with the same physiological benefits as a typical HIIT protocol.
Hypothesis
That a HIIT-based cycling program (LES MILLS SPRINT™) will elicit greater oxygen consumption and leg strength, with accompanying lower body fat, blood pressure, cholesterol, triglycerides, and fasting glucose, compared to a volume-matched control.
Methods
Thirty-six active adults aged 26 - 60 years were involved in the study. Eighteen participants did not change their existing exercise program, the other 18 replaced one hour of cardiovascular training session with two, 30-minute HIIT cycling sessions. Both groups had an equal weekly training volume.
Measurements of body composition, blood pressure, cardiovascular fitness, strength and blood profile were taken before and after the six-week protocol.
Results
The LES MILLS SPRINT intervention was effective in reducing body fat mass, blood pressure, total cholesterol and triglyceride concentration while enhancing cardiovascular fitness, lean body mass, glucose intolerance and strength.
Conclusion
The results show that replacing just one session of moderate-intensity exercise with two HIIT classes per week for six weeks significantly improves the health, fitness and strength of physically active adults.
More about the author
Bryce Hastings
Bryce Hastings drives the science behind the sweat, leading world class research that shapes how millions of people train. Working alongside internationally renowned research partners, Bryce bridges the gap between the lab and the gym floor, ensuring every LES MILLS™ program is safe, effective, and powered by science.
He has developed numerous research programs and co authored reports across a range of fitness and scientific publications. These include the landmark Get Fit Together trial, alongside research into core conditioning, high intensity interval training, and exercise strategies for sedentary individuals.
A certified Physical Therapist since 1986, Bryce’s academic work is supported by extensive hands on experience. He owned a private practice within the original Les Mills World of Fitness in Auckland and holds an Advanced Diploma in Manipulative Therapy and a Master of Philosophy from Auckland University of Technology, where he serves as a Research Associate and lectured part time for eight years.
_(10)_HR%20Darbyshire%202000x1039%20no%20exp%20v2.webp)
.webp)
Research
