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. Author manuscript; available in PMC: 2017 Nov 1.
Published in final edited form as: Mil Med. 2016 Nov;181(11):e1508–e1514. doi: 10.7205/MILMED-D-15-00503

Table 2.

Health, Body Composition, and Fitness Benefits of HIFT Training

General Health Benefits

  • Results in positive metabolic and physiological adaptations.

  • Promotes both metabolic conditioning and muscular strength.

  • Less systemic inflammation or oxidative damage compared to sustained aerobic activity.

  • Lower volumes facilitate injury prevention.

Benefits for Body Composition

  • Uniquely effective for reducing subcutaneous and trunk fat and waist circumference.

  • Promotes appetite regulation.

  • Effective for promoting fitness in overweight and obese individuals.

Benefits for Military Fitness

  • Balanced approach to combat fitness including enhancing muscular strength, power, and speed.

  • Promotes general physical preparedness for the unknown and unknowable.

  • Equal or greater impact on the fitness of military personnel despite substantially reduced training volume.