Joan Grossman, University of Scranton – High Intensity Interval Training for Women

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One type of workout could be a HIIT for women.

Joan Grossman, associate professor of kinesiology and nutrition at the University of Scranton, explains.

Dr. Joan Grossman is an Assistant Professor of Exercise Science and Sport who joined the University of Scranton faculty in 2010. She earned her B.S. from King’s College, her M.S. from Colorado State University and her Ph.D. from Marywood University.

High Intensity Interval Training for Women

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The average female gains 35 pounds between ages 25 and 50, and then at age 51, most women experience menopause The childbearing years over, hot flashes begin and hormone levels change, creating a perfect storm for more weight gain.

Is there any hope against the female battle of the bulge? My research shows that there is an effective exercise method that can help. Since many women spend most of their time caring for others, my work focuses on quick exercise routines compared to hours at the gym or going for long walks.

In three separate studies, we found that post-menopausal women can alter their body mass through short-term interval training, also known as high intensity interval training, or HIIT, versus lower intensity workouts for longer durations.

A 12-week study resulted in significant reductions in abdomen, hips, waist and thigh circumference of women engaged in HIIT for 15 minutes per day, compared to those walking for 45 minutes per day. Trimming these key areas of the body also reduces one’s risk of diabetes, heart and other chronic diseases.

A 16-week study compared HIIT combined with calorie-restricted diets to walking, using an accelerometer to measure compliance. The HIIT participants significantly reduced their body weight, with additional reductions in waist, abdomen, thigh and biceps measures.

Since HIIT is a short-duration exercise regimen, it can be incorporated easily at work or at home in less time than it takes to drive to a gym. Interestingly, my study also found the HIIT participants stuck to their program more consistently.

Studies with larger sample sizes and different populations are encouraged to confirm my hypotheses about HIIT changing body mass, but my work already has proven promising in reducing chronic disease risk in post-menopausal women.

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