HIIT Cardio
You don’t need more time for cardio, you need a few minutes of the right kind.
I love all forms of cardio, and each has benefits. Our bodies adapt to the stimulus we give them, so a variety is great. The key is to make sure your training aligns with your goals.
What I want to share is what type of cardio is most linked to longevity. Assuming you’re already doing some basic cardio and are cleared for exercise, I’m going to challenge you.
I’m talking about HIIT; short bursts where you push out of your comfort zone—followed by enough recovery to do it again.
“High intensity interval training”, or HIIT, will improve your body’s ability to use oxygen when it matters most. It strengthens your “engine.” And that engine—your heart, lungs and how well they work together—is one of the strongest drivers of longevity.
While interval training has been around since the 1930s, a researcher in Japan, Dr. Izumi Tabata, did some studies in the mid-1990’s that impacted the fitness world. He worked with high-level athletes, pushing them to maximal effort bursts of 20 seconds followed by only 10 seconds of rest, repeated 8 times.
Brutal.
That’s the origin of what we now call “Tabata workouts”.
Not only are the cardio benefits substantial, but the research also showed a small increase in caloric burn after the workout. You can imagine how the US market received that news! While high intensity training can slightly benefit those looking to lose weight, let’s stay focused on the long game of health and longevity.
After many more years of research and experimentation, the data is clear: most of us would benefit from doing some higher-intensity cardio. The classic HIIT uses repeated intervals, but I also like to add in some slightly longer, steady pushes.
You don’t need to train like a professional athlete. Just get out of your comfort zone once or twice a week for 8-20 minutes.
🎯 Your Takeaways
- Pick any HIIT-style workout (Peloton, YouTube, or other apps). Look for ones that have you doing 20-40 seconds “on”, then recover until you can speak in full sentences. Repeat for 8-12 rounds.
- Near the end of a regular cardio session, before your cooldown, add a 4-minute hard and steady push.
Train Smart. Smile Often
-Rich Roe
P.S. You are one of my founding members, and I really appreciate you being here early.
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