Why High-Intensity Interval Training is the Best Investment in Your Health
If you’re looking for the kind of training that really moves the needle on your fitness, you need to know about High-Intensity Interval Training (HIIT).
Science is clear: the single strongest signal for how long and how well you’ll live is your cardiorespiratory fitness (CRF) — in simple terms, how well your heart and lungs can deliver oxygen when you’re moving. The fitter your heart and lungs, the longer and healthier your life.
Why fitness matters more than you think
Big research studies, including the famous Blair reports and more recent work from the Cleveland Clinic, show the same thing again and again: people with higher fitness levels are far less likely to suffer from heart disease, cancer, or early death. And unlike many risk factors, fitness is something you can change at any age.
Why steady jogging isn’t always enough
Here’s the catch: not everyone gets fitter from just doing steady cardio (like jogging at a comfortable pace). In fact, studies suggest that as many as 40% of people don’t see much improvement in their heart and lung fitness from this alone.
But when you raise the intensity, almost everyone responds. That’s why HIIT is such a game changer. By mixing short bursts of effort with proper recovery, HIIT challenges your heart, lungs, and muscles in ways steady exercise simply can’t.
The workouts that work
One of the best-studied HIIT approaches is the Norwegian 4×4 method:
- 4 minutes of hard effort (you’re breathing heavy but still in control)
- 3–4 minutes of easy recovery
- Repeat 4 times
This style of training has been proven to deliver big improvements in heart and lung fitness in both athletes and people brand new to exercise.
At One Element, we’ve been using a slightly different approach for the last 20 years:
- 1 minute on, 1 minute off
- Repeated 6–8 times
It’s short, sharp, and gets results. Those 1-minute efforts are long enough to push your body, but the recoveries let you go again with quality. Over a session, the total effect is huge.
Why HIIT is for everyone
The beauty of HIIT is that it’s scalable. Your “hard” might be sprinting up a hill; someone else’s might be power walking or cycling. The point is working at your high intensity. That’s why HIIT works for beginners, returners, and experienced athletes alike.
Where to train with us
We run our sessions outdoors in some of the best green spaces across London, Surrey, Hampshire and beyond:
1. Wandsworth
We make the most of Wandsworth Common, Wandsworth Park, Wandsworth Westside, and King George’s Park — all with open spaces and shaded spots to balance effort and recovery.
2. West London
Our members train in St Margarets in Richmond and Twickenham, enjoying riverside breezes, and in Clapham Common and Tooting Bec Common where tree cover keeps sessions cooler.
3. East London
Thames Barrier Park in Docklands offers striking green spaces with views of the river and modern landscaping that makes every session feel unique.
4. Outside London
Our Anstey Park sessions in Alton and training at Selborne Recreation Ground are set against beautiful Hampshire countryside backdrops, combining sunshine, fresh air, and open space.
Join us for a free trial, you’ll find expert coaches, a welcoming community, and sessions that push you just enough to spark real change.
The bottom line
If you want training that:
Improves health and fitness you can measure
Cuts your risk of disease and adds healthy years to your life
Works for almost everyone, no matter their starting point
…then HIIT is your answer. And it’s what we’ve been delivering at One Element for over 20 years.
Join us for a Free Trial to spark real change
Experience our expert coaches, a welcoming community, and sessions that really moves the needle on your fitness.
Join us for a Free Trial to spark real change
Experience our expert coaches, a welcoming community, and sessions that really moves the needle on your fitness.
References (for the curious)
- Blair SN et al. JAMA (1989): Higher fitness linked with lower all-cause mortality.
- Mandsager K et al. JAMA Netw Open (2018): In 122,007 adults, no upper limit of survival benefit from high CRF.
- Helgerud J et al. (2007): 4×4 intervals increase VO₂max more than threshold or long slow training.
- Montero D (2017): Increasing intensity abolishes “non-responders” in fitness.
- Reuter M et al. (2023): HIIT increases responder rate in VO₂max vs moderate training.
- Hannan AL (2018), Way KL (2019): Meta-analyses—HIIT delivers bigger CRF improvements than moderate continuous training.
