HIIT

High-intensity interval training (HIIT) significantly affects blood glucose levels, and its timing can influence these effects. HIIT performed in the morning can increase blood glucose, while afternoon or evening sessions can decrease it, aiding the transition into a fasted state (1). Additionally, HIIT and resistance training promote repackaging of glycogen in muscles, prevent excess glucose from being stored as body fat, and lead to a long-standing increase in basal metabolic rate (2).

For optimal results, it's recommended to do 5-6 minutes of all-out work divided into 20-60 second bouts with sufficient rest, 1-2 times a week. This approach improves oxygen transportation and overall fitness (3). Training in various intensity zones, including both HIIT and steady-state cardio, is essential for balanced athletic development (4).