Can You Really Get a Great Workout in 3 Minutes?

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I'm 28 and I have been doing HIT on and off for years. I use it when running and lifting weights and the results are profound.
I also recommend warming up first. I do not recommend anyone start HIT if they have not been active for a month. There is risk of injury as it is not for sedentary people. Make sure to jog for a number of sessions to condition your muscles and cardiovascular system.
Ignore the scientist. It is interesting that "science" is just starting to study the effects of HIT, yet bodybuilders have been informed for decades without scientific evidence. Use common sense. The scientists scream for nuts to be removed from everyone's diets one year, then they call for their addition when they finally get it right. The scientists are not authoritative on everything and are mostly still learning.
NOTE: There is a difference between HIT and sprints. After sprinting, you stop and rest. When performing HIT, you sprint then you jog or slow down but you never stop.
Good luck!

of CO 7:40PM January 29, 2009

Another work out myth is stretching before exercising reduces injury. There are several studies that show the pre-exercise stretching did not reduce the incidence of injury. Most muscle, ligament and tendon (what stretching affects) injuries come from dynamic forces that will injury regardless.
It is much more important to stretch after working out, which over the long term increase flexibility and speed recovery. A light warm up before intense workout will do all that is necessary to prepare your muscular system for the exercise.

of CA 5:28PM January 28, 2009

I agree wholeheartedly that it's a good idea to warm up and cool down for 10 minutes ago on either side of an intense workout, but people should look at static stretching ('traditional' stretches like touching one's toes) with some skepticism. There have actually been studies demonstrating that static stretching *increases* rates of injuries.

Patrick of MA 5:19PM January 28, 2009

At your mid-afternoon break, get up from your desk, go outside, and run one lap around the office building. You'll sit back down refreshed and alert. (when you start doing this, you may have to mix running and walking)
Walk up the stairs instead of taking the elevator. (If on a high floor, take the elevator up to 4 floors below your yours.)
Park at the far end of the parking lot and run to the door.
Run in place for 3 minutes instead of turning up the heat. (Improves your health and saves money!)
If you watch broadcast TV, get some hand weights and lift them during 2 sets of commercials a night.

Alexis of CA 4:55PM January 28, 2009

I've heard of this. If's called CROSSFIT. Many of the exercises are either task or time in nature. Warming up is important, so you don't get injured. Also for better results. go to CROSSFIT.COM and check it out

cr0ssfit!1 of GA 4:43PM January 28, 2009

I'm not aware of studies showing that stretching (as opposed to simply warming up) has any special injury prevention properties. Stretching probably produces more injuries than it prevents. e.g., Small, et al. Res Sports Med. 2008 Jul-Sep;16(3):213-31

Larry Weisenthal of CA 4:38PM January 28, 2009

it is impossible to know if you would not have hurt your hamstring doing any sort of sport on that given day. As for streching, there is even some published evidence that stretching will promote injury - so you need to be sure that you are doing right sort of 'stretching'.

Jamie 4:10PM January 28, 2009

If you are going to work in some high-intensity interval training (HIIT) to your workout, do it gradually and don't push too hard at the start. Most importantly, always remember to stretch properly and to complete a good 5-10 minute cardio warm-up before starting. I was in great shape and had been doing HIIT for over a month, but because I hadn't properly stretched one day, I tore my hamstring...SO BEWARE!

of CA 3:51PM January 28, 2009

there have been no examples of any of the sdentary people in our studies becoming injured.
4x30sec is not "longer" than 2mins with some sitting around to recover between sprints but it is hard work, but hard work for 3min a few times a week is worth it, if you get the health benefits we observed.
Try a light warm up prior to the cycle session of maximum 30sec bouts and use a bike - where there is less chance of getting muscle injuries (unlike sprint running)
Finally, if you see comments like the one just left above - ask then person to produce the scientific evidence for their opinions. If they cant - ignore them

Jamie Timmons 3:50PM January 28, 2009

Three minutes of truly HIGH intensity is longer and harder than it sounds. It also has potential for getting out-of-shape people HURT in various ways.
Start slow and build up----especially if you're older and have been sedentary for years (like many people).

of 2:28PM January 28, 2009