High Intensity Interval Training Overview- Beneficial for people with Pre-diabetes and Type 2 as well!

Interval training is a flexible form of training that has also been shown to be particularly beneficial for people with pre-diabetes as well as type 2 diabetes.

What is High Intensity Interval Training?

Short bursts of activity with rest breaks in between each bout of exercise. The activity periods should increase in intensity with each new session. Each bout of exercise should work the heart and leave you breathing deeper.  High intensity interval training is suitable for most people, from those that have not exercised in years through to athletes.

Research shows that relatively small amounts of interval training can be as beneficial to health as longer periods of conventional cardiovascular exercise, such as continuous jogging.  A key advantage of interval training is that it can be fit into the day before work, before lunch or any convenient free moment, even for those of us that lead busy lifestyles.


As with any good exercise routine, HIIT has benefits for your heart, blood glucose levels and mental well being.  The following benefits are particularly associated with interval training:

  • Can be undertaken in as little as 10 minutes
  • Is very flexible – a wide range of exercises can be chosen
  • Is suitable for people that currently have a low level of fitness
  • Can be as effective as much longer periods of continuous exercise


The idea is to tire your body during each burst of activity and then you have a short rest period before another bout of activity. During the rest period, try to keep moving but not intensely. For example, if you’ve been sprinting for the burst of activity, ease down to a jog and then walk for your rest period.

By the end of each active burst, you should notice your heart rate has risen considerably and your breathing has become deeper.

The length of time you exercise for can vary from one type of HIIT to another. Typical examples vary between 10 and 20 minutes.


If you haven’t been exercising regularly or have a chronic health condition in addition to your diabetes, check with your doctor before commencing interval training.  Also ensure your body is warmed up before you start the session.