🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:
Response:
Calculated Shard: 184 (from laksa120)

2. Crawled Status Check

Query:
Response:

3. Robots.txt Check

Query:
Response:

4. Spam/Ban Check

Query:
Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

đź“„
INDEXABLE
âś…
CRAWLED
4 days ago
🤖
ROBOTS ALLOWED

Page Info Filters

FilterStatusConditionDetails
HTTP statusPASSdownload_http_code = 200HTTP 200
Age cutoffPASSdownload_stamp > now() - 6 MONTH0.2 months ago
History dropPASSisNull(history_drop_reason)No drop reason
Spam/banPASSfh_dont_index != 1 AND ml_spam_score = 0ml_spam_score=0
CanonicalPASSmeta_canonical IS NULL OR = '' OR = src_unparsedNot set

Page Details

PropertyValue
URLhttps://www.health.com/hiit-workouts-may-help-with-fat-loss-preserve-muscle-11911615
Last Crawled2026-04-19 03:18:31 (4 days ago)
First Indexed2026-02-23 16:18:31 (1 month ago)
HTTP Status Code200
Content
Meta TitleHIIT Workouts May Promote Fat Loss, Preserve Muscle for People Over 65
Meta DescriptionA new study suggests that HIIT workouts may help preserve lean mass in older adults compared to moderate exercise—but changes were small. Here's what to know.
Meta Canonicalnull
Boilerpipe Text
High-intensity interval training, commonly known as HIIT, may be worth the effort for healthy older adults. The new research, published in the journal Maturitas in December, found that, compared to less intense forms of exercise, HIIT workouts may help reduce body fat percentage and preserve muscle mass for people over age 65. “Where appropriate and feasible, higher-intensity exercise training may be considered to support improvements in health-related body composition in older adults,” the researchers concluded. As people age, two changes typically occur that increase the risk of chronic disease: body fat rises and muscle mass declines, said lead study author Grace Rose, PhD , an exercise physiologist and lecturer at the University of the Sunshine Coast in Queensland, Australia.  Exercise can help counter both of these effects, but Rose noted that little research has focused on exercise outcomes in older adults. “Most evidence about exercise intensity comes from younger or unwell populations,” she said. “I wanted to understand how different exercise intensities affect body composition, specifically in healthy older adults.” To explore this, Rose and her colleagues recruited 123 healthy men and women ages 65 to 85 to participate in three 45-minute exercise sessions per week for six months. Participants were randomly assigned to one of three groups: HIIT : Four 4-minute intervals of various exercises performed at 85% to 95% of their peak heart rate, with three minutes of recovery between intervals, ending with a 5-minute cooldown. HIIT workouts typically consist of short bursts of exercises like burpees, high-knee jumps, squats, and mountain climbers. Treadmill-based moderate-level exercise : A continuous 30-minute treadmill workout during which participants hit 60% to 70% of their peak heart rate. Low-intensity exercise : A 45-minute stretching and balance class, during which participants achieved 45% to 55% of their peak heart rate. All participants wore heart rate monitors during exercise and were instructed not to change their diets during the six-month study period and to continue taking any regular medications. At three and six months, researchers measured participants’ body compositions using dual-energy X-ray absorptiometry (DEXA) scans. On average, both the HIIT and the moderate-intensity groups lost similar amounts of fat mass. However, the HIIT group experienced the greatest reduction in overall body fat percentage, the researchers found. Notably, the HIIT participants also retained the most muscle—an outcome that “stood out,” Rose said. That said, the researchers emphasized that the “changes were small.” While the results may have been clinically meaningful for some individuals, they did not reach that threshold on average. More research is needed to confirm the potential effects of these exercises and to inform clinical recommendations, the researchers concluded. HIIT can be a great option for older adults, but it’s not the only way to improve fitness, according to exercise physiologist Jason Machowsky, MS, RD, CSSD .  As the research suggested, both moderate and higher-intensity workouts can support weight management and fat loss, he said. To preserve muscle mass, strength training can be “very effective.” While HIIT isn’t considered traditional strength training, it often incorporates strength-based moves like push-ups and lunges. Still, as Machowsky pointed out, HIIT isn’t for everyone. For some people, it may “irritate sensitive joints,” particularly if they jump into it too quickly. HIIT can also raise the risk of serious cardiac events, especially in people with preexisting conditions such as diabetes .   For anyone interested in HIIT, Machowsky recommends speaking first with a doctor or a qualified exercise professional, such as a certified exercise physiologist (CEP). He said it's also important to increase intensity gradually so you can monitor how your body responds.
Markdown
​ [Skip to content](https://www.health.com/hiit-workouts-may-help-with-fat-loss-preserve-muscle-11911615#main) [Health](https://www.health.com/) - Please fill out this field. - [Newsletters](https://www.health.com/hiit-workouts-may-help-with-fat-loss-preserve-muscle-11911615) Please fill out this field. - [News](https://www.health.com/news) News - [Recalls and Food Safety](https://www.health.com/food-safety-7378186) - [View All](https://www.health.com/news) - [Conditions A - Z](https://www.health.com/diseases-conditions) Conditions A - Z - [Endometriosis](https://www.health.com/condition/endometriosis) - [Anxiety](https://www.health.com/condition/anxiety) - [Type 2 Diabetes](https://www.health.com/condition/type-2-diabetes) - [Headaches and Migraines](https://www.health.com/condition/headaches-and-migraines) - [Cold](https://www.health.com/condition/cold) - [Flu](https://www.health.com/condition/flu) - [View All](https://www.health.com/diseases-conditions) - [Nutrition](https://www.health.com/nutrition) Nutrition - [Eat Well](https://www.health.com/eat-well-6951509) - [Nutrition Basics](https://www.health.com/nutrition-basics-6951511) - [Vitamins and Supplements](https://www.health.com/nutrition/vitamins-supplements) - [View All](https://www.health.com/nutrition) - [Wellness](https://www.health.com/wellness) Wellness - [Mental Health](https://www.health.com/mental-health-6951502) - [Fitness](https://www.health.com/fitness) - [Skincare](https://www.health.com/beauty/skincare) - [Sexual Health](https://www.health.com/sexual-health-8422429) - [View All](https://www.health.com/wellness) - [What to Buy](https://www.health.com/what-to-buy-6951517) What to Buy - [Nutrition & Supplements](https://www.health.com/nutritional-supplements-6951520) - [Oral & Dental Care](https://www.health.com/oral-and-dental-products-6951524) - [Sleep Products](https://www.health.com/sleep-products-and-reviews-6951528) - [Over the Counter](https://www.health.com/over-the-counter-products-8651366) - [Skincare](https://www.health.com/skincare-products-6951522) - [View All](https://www.health.com/what-to-buy-6951517) - [About Us](https://www.health.com/about-us-8415145) About Us - [Editorial Process](https://www.health.com/health-com-s-editorial-process-5224046) - [Medical Expert Board](https://www.health.com/health-com-s-medical-expert-board-5224047) - [Testing and Vetting Products](https://www.health.com/how-health-com-test-products-5224057) - [Read More](https://www.health.com/about-us-8415145) Stay informed with emails from us - Please fill out this field. - [Newsletter Sign Up](https://www.health.com/hiit-workouts-may-help-with-fat-loss-preserve-muscle-11911615) - [News](https://www.health.com/news) - [Recalls and Food Safety](https://www.health.com/food-safety-7378186) - [Conditions A - Z](https://www.health.com/diseases-conditions) - [Endometriosis](https://www.health.com/condition/endometriosis) - [Anxiety](https://www.health.com/condition/anxiety) - [Type 2 Diabetes](https://www.health.com/condition/type-2-diabetes) - [Headaches and Migraines](https://www.health.com/condition/headaches-and-migraines) - [Cold](https://www.health.com/condition/cold) - [Flu](https://www.health.com/condition/flu) - [View All](https://www.health.com/diseases-conditions) - [Nutrition](https://www.health.com/nutrition) - [Eat Well](https://www.health.com/eat-well-6951509) - [Nutrition Basics](https://www.health.com/nutrition-basics-6951511) - [Vitamins and Supplements](https://www.health.com/nutrition/vitamins-supplements) - [View All](https://www.health.com/nutrition) - [Wellness](https://www.health.com/wellness) - [Mental Health](https://www.health.com/mental-health-6951502) - [Fitness](https://www.health.com/fitness) - [Skincare](https://www.health.com/beauty/skincare) - [Sexual Health](https://www.health.com/sexual-health-8422429) - [View All](https://www.health.com/wellness) - [What to Buy](https://www.health.com/what-to-buy-6951517) - [Nutrition & Supplements](https://www.health.com/nutritional-supplements-6951520) - [Oral & Dental Care](https://www.health.com/oral-and-dental-products-6951524) - [Sleep Products](https://www.health.com/sleep-products-and-reviews-6951528) - [Over the Counter](https://www.health.com/over-the-counter-products-8651366) - [Skincare](https://www.health.com/skincare-products-6951522) - [View All](https://www.health.com/what-to-buy-6951517) [About Us](https://www.health.com/about-us-8415145) - [Editorial Process](https://www.health.com/health-com-s-editorial-process-5224046) - [Medical Expert Board](https://www.health.com/health-com-s-medical-expert-board-5224047) - [Testing and Vetting Products](https://www.health.com/how-health-com-test-products-5224057) # HIIT Workouts May Promote Fat Loss, Preserve Muscle for People Over 65 By [Julia Sullivan, CPT](https://www.health.com/author/julia-sullivan-cpt) [Julia Sullivan, CPT](https://www.health.com/author/julia-sullivan-cpt) Julia Sullivan is a health and fitness writer, editor and content strategist well as a certified personal trainer. Her byline is in many publications from Harper's Bazaar to SELF Magazine to brand writing for Nike. [health's editorial guidelines](https://www.health.com/health-com-s-editorial-process-5224046) Updated on February 23, 2026 Fact checked by [Nick Blackmer](https://www.health.com/nick-blackmer-6748734) ![Nick Blackmer, MLIS]() ![Nick Blackmer, MLIS](https://www.health.com/thmb/KQnQ6M6Ppkva4wB5OisAQd4nio8=/200x200/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/untitled-5582-Edit-d19315b04e5a4b7e85ec15100d87de46.jpg) Fact checked by [Nick Blackmer](https://www.health.com/nick-blackmer-6748734) Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content. [health's fact checking process](https://www.health.com/health-com-s-editorial-process-5224046#toc-fact-checkers-maintain-our-editorial-standards) Close ![Active senior is in park, on treadmill, doing exercises. He enjoys in nature, fresh air and lovely sunny spring day. After series of stretching and warming up, he started do do squats.](https://www.health.com/thmb/cOYJ4zgwMBuQccaNRaTrJmMfNJA=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1297262415-f63b9b299a9c4469b4f6f32e34fe1c06.jpg) ![Active senior is in park, on treadmill, doing exercises. He enjoys in nature, fresh air and lovely sunny spring day. After series of stretching and warming up, he started do do squats.](https://www.health.com/thmb/cOYJ4zgwMBuQccaNRaTrJmMfNJA=/1500x0/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1297262415-f63b9b299a9c4469b4f6f32e34fe1c06.jpg) HIIT workouts involve short bursts of cardio and strength-based movements followed by a rest period. Sneksy / Getty Images - New research suggests that, compared to moderate exercise, HIIT may offer older adults more benefits. - Specifically, HIIT preserved the most muscle and reduced body fat percentage. - However, changes were small and more research is needed. High-intensity interval training, commonly known as HIIT, may be worth the effort for healthy older adults. The new research, published in the journal *Maturitas* in December, found that, compared to less intense forms of exercise, HIIT workouts may help reduce body fat percentage and preserve muscle mass for people over age 65. “Where appropriate and feasible, higher-intensity exercise training may be considered to support improvements in health-related body composition in older adults,” the researchers concluded. ## Comparing Workouts As people age, two changes typically occur that increase the risk of chronic disease: body fat rises and muscle mass declines, said lead study author [Grace Rose, PhD](https://www.unisc.edu.au/staff/dr-grace-rose), an exercise physiologist and lecturer at the University of the Sunshine Coast in Queensland, Australia. Exercise can help counter both of these effects, but Rose noted that little research has focused on exercise outcomes in older adults. “Most evidence about exercise intensity comes from younger or unwell populations,” she said. “I wanted to understand how different exercise intensities affect body composition, specifically in healthy older adults.” To explore this, Rose and her colleagues recruited 123 healthy men and women ages 65 to 85 to participate in three 45-minute exercise sessions per week for six months. Participants were randomly assigned to one of three groups: - **HIIT**: Four 4-minute intervals of various exercises performed at 85% to 95% of their peak heart rate, with three minutes of recovery between intervals, ending with a 5-minute cooldown. HIIT workouts typically consist of short bursts of exercises like burpees, high-knee jumps, squats, and mountain climbers. - **Treadmill-based moderate-level exercise**: A continuous 30-minute treadmill workout during which participants hit 60% to 70% of their peak heart rate. - **Low-intensity exercise**: A 45-minute stretching and balance class, during which participants achieved 45% to 55% of their peak heart rate. All participants wore heart rate monitors during exercise and were instructed not to change their diets during the six-month study period and to continue taking any regular medications. At three and six months, researchers measured participants’ body compositions using dual-energy X-ray absorptiometry (DEXA) scans. ## What Researchers Found On average, both the HIIT and the moderate-intensity groups lost similar amounts of fat mass. However, the HIIT group experienced the greatest reduction in overall body fat percentage, the researchers found. Notably, the HIIT participants also retained the most muscle—an outcome that “stood out,” Rose said. That said, the researchers emphasized that the “changes were small.” While the results may have been clinically meaningful for some individuals, they did not reach that threshold on average. More research is needed to confirm the potential effects of these exercises and to inform clinical recommendations, the researchers concluded. ## What’s the Takeaway? HIIT can be a great option for older adults, but it’s not the only way to improve fitness, according to exercise physiologist [Jason Machowsky, MS, RD, CSSD](https://www.jasonmachowsky.com/). As the research suggested, both moderate and higher-intensity workouts can support weight management and fat loss, he said. To preserve muscle mass, strength training can be “very effective.” While HIIT isn’t considered traditional strength training, it often incorporates strength-based moves like [push-ups](https://www.health.com/fitness/what-muscles-do-push-ups-work) and lunges. Still, as Machowsky pointed out, HIIT isn’t for everyone. For some people, it may “irritate sensitive joints,” particularly if they jump into it too quickly. HIIT can also raise the risk of serious cardiac events, especially in people with preexisting conditions such as [diabetes](https://www.health.com/diabetes-7566897). For anyone interested in HIIT, Machowsky recommends speaking first with a doctor or a qualified exercise professional, such as a certified exercise physiologist (CEP). He said it's also important to increase intensity gradually so you can monitor how your body responds. Read more: - [Wellness](https://www.health.com/wellness) - [Fitness](https://www.health.com/fitness) Was this page helpful? Thanks for your feedback\! Tell us why\! Other 2 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.health.com/health-com-s-editorial-process-5224046) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. 1. Rose G, Hume E, Blackmore D, et al. [Exercise intensity influences body composition: a 6-month comparison of high-intensity interval, moderate- and low-intensity training among healthy older adults](https://doi.org/10.1016/j.maturitas.2025.108763). *Maturitas*. 2025;203:108763. doi:10.1016/j.maturitas.2025.108763 2. Kumar A, Gupta M, Kohat AK, et al. [Impact of high-intensity interval training (HIIT) on patient recovery after myocardial infarction and stroke: a fast track to fitness](https://doi.org/10.7759/cureus.73910). *Cureus*. 2024;16(11):e73910. doi:10.7759/cureus.73910 ## Related Articles [![Young slim woman in sportswear in modern studio practicing pilates]() ![Young slim woman in sportswear in modern studio practicing pilates](https://www.health.com/thmb/eOLtocBGjJ0VsI9qyTK9gwVpCK8=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-WhichIsBetterForWeightLossPilatesCardioOrHitt-c0b039a75bec44978be33003111c11ae.jpg) Pilates, HIIT, Cardio, or Weights for Weight Loss?](https://www.health.com/most-effective-workout-for-weight-loss-11750950) [![Comparison of strength training and running, a split image with a woman lifting dumbbells on the left and a man running on the right.]() ![Comparison of strength training and running, a split image with a woman lifting dumbbells on the left and a man running on the right.](https://www.health.com/thmb/ynXtK9FMCSFX5PCV5n_XxLuCUN8=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-Strength-Training-vs-Cardio-257882662fe449da9b26666983d48712.png) Strength Training vs. Cardio: Which Is More Effective for Your Heart, Muscles, and Longevity?](https://www.health.com/strength-training-vs-cardio-11884680) [![Woman eating nuts before a workout]() ![Woman eating nuts before a workout](https://www.health.com/thmb/qAhKDkYA92gor-T-Xt58ZvCM7D8=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/GettyImages-1250283278-1011552cba7645c0955a7ca17597e49d.jpg) What Foods You Should Eat Before Every Type of Workout—From Cardio to Strength Training](https://www.health.com/what-to-eat-before-a-workout-11788176) [![Two female friends jogging together in the neighborhood.]() ![Two female friends jogging together in the neighborhood.](https://www.health.com/thmb/suqMx7AwCePpmuDm2cGEUF_pmYA=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-Stocksy_txp127fcc2foUw300_Medium_4991986-05dd2efadb424f47be0907abc9349bf1.jpg) How Often Should You Work Out for Cardio and Strength?](https://www.health.com/fitness/how-many-days-work-out) [![Fit mature woman in sportswear watching herself lift weights in a mirror during a gym workout]() ![Fit mature woman in sportswear watching herself lift weights in a mirror during a gym workout](https://www.health.com/thmb/le-hZgISP8UUm2sfSSX3z2rZkdU=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-Stocksy_txpc9402672H0x300_Medium_4393943-e7ce9022c3fb4acb95aa544c6b28a1ef.jpg) All You Need To Know About CrossFit And if It's Right for You](https://www.health.com/fitness/what-is-crossfit) [![Two women ride stationary bikes at the gym.]() ![Two women ride stationary bikes at the gym.](https://www.health.com/thmb/CXDj9JZCVqQNhQCFCQs-3e-flls=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1488956789-accc05d0a0b84bb0bed1455df1cd9215.jpg) 7 Stationary Bike Workouts To Fit Your Goals](https://www.health.com/fitness/stationary-bike-workout) [![Couple runs in the park]() ![Couple runs in the park](https://www.health.com/thmb/IsHcIjdgXnLNtY3b57eXX_CHkLU=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1025407984-c080443b7c974a449f3c80b8e962af73.jpg) What Is Cardiovascular Endurance and How Do You Improve It?](https://www.health.com/fitness/cardiovascular-endurance) [![Various fitness items including dumbbells ankle weights a shoe resistance bands and a foam roller on a mat]() ![Various fitness items including dumbbells ankle weights a shoe resistance bands and a foam roller on a mat](https://www.health.com/thmb/7JTPmHiu-qwsUBnrFO06Z5dGTvY=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1158242423-f4e3e83bde6343a6a01195f0c0c5bffc.jpg) When Doing Cardio Before Weights Helps Your Workout—and When Lifting First Works Better](https://www.health.com/should-you-do-cardio-before-or-after-lifting-weights-11837266) [![An Asian woman lifting a barbell while looking at herself in the mirror]() ![An Asian woman lifting a barbell while looking at herself in the mirror](https://www.health.com/thmb/6sI8ptj-mKfBW_7W6-8vpxRm2lc=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Anaerobic-fcc0cbb729844b25b0c7ec08590d225b.jpg) What Is Anaerobic Exercise and How Does It Benefit Your Health?](https://www.health.com/anaerobic-exercise-7108092) [![Woman lifting weights]() ![Woman lifting weights](https://www.health.com/thmb/YqZmvgD6pikr3j3BT4-vyCI4VT4=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-Stocksy_txp933106f4emf300_Medium_3857302-41db55b8c11047a1b876252abad8f00a.jpg) How Long Does It Take To See Results From Working Out?](https://www.health.com/fitness/scale-weight-loss-progress) [![Two people in black workout clothing are in a bungee workout class.]() ![Two people in black workout clothing are in a bungee workout class.](https://www.health.com/thmb/XZjEHbtaGp-Rk8vbMuP8wA4LvCw=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-1357466722-e59e48772f8a478e8eda17d812c71920.jpg) What Are Bungee Workouts, and Should You Try One?](https://www.health.com/fitness/bungee-workouts-explainer) [![Group of fitness people playing tug of war at a cross training gym.]() ![Group of fitness people playing tug of war at a cross training gym.](https://www.health.com/thmb/OqdcF5dMhueRsE6-0cTcMGiDA24=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-ExercisesThatBurnMoreCalorieThanRunning-771682f7ef8b46b8806535d8c327b2ad.jpg) 8 Exercises That Could Help You Burn More Calories Than Running](https://www.health.com/exercises-that-burn-more-calories-than-running-11807849) [![A woman lifting two dumbbells in a gym setting.]() ![A woman lifting two dumbbells in a gym setting.](https://www.health.com/thmb/O5X1H3_VMvU01mCIp1_cdgb8ke0=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2164410940-2ddb109ede6c4215add6b02344db07aa.jpg) 6 Science-Backed Benefits of Strength Training for Women](https://www.health.com/benefits-of-strength-training-for-women-11906068) [![A woman exercising on a stair climber at the gym]() ![A woman exercising on a stair climber at the gym](https://www.health.com/thmb/B-zL9pZvwTHGxhDaXOzKrHBSuO4=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-StairClimber-e10f933747014cf7b2f9d0ff48fbc757.jpg) Forget Hot Girl Walks—Everyone's Using the Stair Climber Now. What Are The Benefits?](https://www.health.com/stair-climber-benefits-11937948) [![Person relaxing on a couch wearing jeans with feet resting on a blanket]() ![Person relaxing on a couch wearing jeans with feet resting on a blanket](https://www.health.com/thmb/-ZG9y86pQi5Tu1NJlGFz-83WFOc=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2169623020-a635429c321b40999fa8ab8562ebce7c.jpg) 7 Things That Happen to Your Body When You Stop Working Out](https://www.health.com/what-happens-to-your-body-when-you-stop-working-out-11820213) [![A woman lifting a barbell in a gym setting preparing to perform a deadlift.]() ![A woman lifting a barbell in a gym setting preparing to perform a deadlift.](https://www.health.com/thmb/j7JdnoJTpbNZkzwOQQtwU5k906o=/282x188/filters:no_upscale\(\):max_bytes\(150000\):strip_icc\(\)/Health-GettyImages-2148692330-1af84b33ccf44edb931835bc7546b024.jpg) What Happens to Your Body When You Strength Train While Fasting](https://www.health.com/can-you-strength-train-while-fasting-11881511) [Health](https://www.health.com/) [Newsletters](https://www.health.com/hiit-workouts-may-help-with-fat-loss-preserve-muscle-11911615) Follow Us - [News](https://www.health.com/news) - [Conditions A-Z](https://www.health.com/diseases-conditions) - [Nutrition](https://www.health.com/nutrition) - [Wellness](https://www.health.com/wellness) - [About Us](https://www.health.com/about-us-8415145) - [Medical Expert Board](https://www.health.com/health-com-s-medical-expert-board-5224047) - [Editorial Process](https://www.health.com/health-com-s-editorial-process-5224046) - [Privacy Policy](https://www.people.inc/brands-privacy) - [Product Vetting](https://www.health.com/how-health-com-test-products-5224057) - [Terms of Service](https://www.people.inc/brands-termsofservice) - [Careers](https://www.people.inc/careers) - [Advertise](https://www.people.inc/advertising) - [Contact](https://www.health.com/about-us-8415145#toc-contact-us) *Health's* content is for informational and educational purposes only. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. *Health* is part of the [People Inc.](https://www.people.inc/) publishing family. Newsletter Sign Up Newsletter Sign Up
Readable Markdown
High-intensity interval training, commonly known as HIIT, may be worth the effort for healthy older adults. The new research, published in the journal *Maturitas* in December, found that, compared to less intense forms of exercise, HIIT workouts may help reduce body fat percentage and preserve muscle mass for people over age 65. “Where appropriate and feasible, higher-intensity exercise training may be considered to support improvements in health-related body composition in older adults,” the researchers concluded. As people age, two changes typically occur that increase the risk of chronic disease: body fat rises and muscle mass declines, said lead study author [Grace Rose, PhD](https://www.unisc.edu.au/staff/dr-grace-rose), an exercise physiologist and lecturer at the University of the Sunshine Coast in Queensland, Australia. Exercise can help counter both of these effects, but Rose noted that little research has focused on exercise outcomes in older adults. “Most evidence about exercise intensity comes from younger or unwell populations,” she said. “I wanted to understand how different exercise intensities affect body composition, specifically in healthy older adults.” To explore this, Rose and her colleagues recruited 123 healthy men and women ages 65 to 85 to participate in three 45-minute exercise sessions per week for six months. Participants were randomly assigned to one of three groups: - **HIIT**: Four 4-minute intervals of various exercises performed at 85% to 95% of their peak heart rate, with three minutes of recovery between intervals, ending with a 5-minute cooldown. HIIT workouts typically consist of short bursts of exercises like burpees, high-knee jumps, squats, and mountain climbers. - **Treadmill-based moderate-level exercise**: A continuous 30-minute treadmill workout during which participants hit 60% to 70% of their peak heart rate. - **Low-intensity exercise**: A 45-minute stretching and balance class, during which participants achieved 45% to 55% of their peak heart rate. All participants wore heart rate monitors during exercise and were instructed not to change their diets during the six-month study period and to continue taking any regular medications. At three and six months, researchers measured participants’ body compositions using dual-energy X-ray absorptiometry (DEXA) scans. On average, both the HIIT and the moderate-intensity groups lost similar amounts of fat mass. However, the HIIT group experienced the greatest reduction in overall body fat percentage, the researchers found. Notably, the HIIT participants also retained the most muscle—an outcome that “stood out,” Rose said. That said, the researchers emphasized that the “changes were small.” While the results may have been clinically meaningful for some individuals, they did not reach that threshold on average. More research is needed to confirm the potential effects of these exercises and to inform clinical recommendations, the researchers concluded. HIIT can be a great option for older adults, but it’s not the only way to improve fitness, according to exercise physiologist [Jason Machowsky, MS, RD, CSSD](https://www.jasonmachowsky.com/). As the research suggested, both moderate and higher-intensity workouts can support weight management and fat loss, he said. To preserve muscle mass, strength training can be “very effective.” While HIIT isn’t considered traditional strength training, it often incorporates strength-based moves like [push-ups](https://www.health.com/fitness/what-muscles-do-push-ups-work) and lunges. Still, as Machowsky pointed out, HIIT isn’t for everyone. For some people, it may “irritate sensitive joints,” particularly if they jump into it too quickly. HIIT can also raise the risk of serious cardiac events, especially in people with preexisting conditions such as [diabetes](https://www.health.com/diabetes-7566897). For anyone interested in HIIT, Machowsky recommends speaking first with a doctor or a qualified exercise professional, such as a certified exercise physiologist (CEP). He said it's also important to increase intensity gradually so you can monitor how your body responds.
ML Classification
ML Categories
/Health
96.9%
/Health/Aging_and_Geriatrics
94.6%
/Health/Aging_and_Geriatrics/Other
94.1%
/Science
12.1%
/Science/Biological_Sciences
11.8%
/Sports
10.8%
/Sports/Individual_Sports
10.2%
Raw JSON
{
    "/Health": 969,
    "/Health/Aging_and_Geriatrics": 946,
    "/Health/Aging_and_Geriatrics/Other": 941,
    "/Science": 121,
    "/Science/Biological_Sciences": 118,
    "/Sports": 108,
    "/Sports/Individual_Sports": 102
}
ML Page Types
/Article
99.9%
/Article/Study_or_Research_Findings
97.3%
Raw JSON
{
    "/Article": 999,
    "/Article/Study_or_Research_Findings": 973
}
ML Intent Types
Informational
99.9%
Raw JSON
{
    "Informational": 999
}
Content Metadata
Languageen
Authornull
Publish Timenot set
Original Publish Time2026-02-23 16:18:31 (1 month ago)
RepublishedNo
Word Count (Total)1,320
Word Count (Content)594
Links
External Links15
Internal Links51
Technical SEO
Meta NofollowNo
Meta NoarchiveYes
JS RenderedNo
Redirect Targetnull
Performance
Download Time (ms)182
TTFB (ms)138
Download Size (bytes)43,909
Shard184 (laksa)
Root Hash6971905794743949984
Unparsed URLcom,health!www,/hiit-workouts-may-help-with-fat-loss-preserve-muscle-11911615 s443