Mark Pillans

    Does HIIT beat regular exercise for blood sugar control? Here’s what the research says

    Silhouettes of runners in sequence, illustrating movement and exercise for blood sugar control.

    If you have heard that exercise can help you manage blood-sugar levels, for example in pre-diabetes and type 2 diabetes, but are concerned that you might need to push yourself through tough interval workouts to see improvements, there’s reassuring news.

    Silhouettes of two people running, representing exercise for blood sugar control.

    A recent review of multiple studies confirms that high-intensity interval training (HIIT – short bursts of intense effort with rest in between) does help improve blood sugar control and overall fitness1,2,3. But here’s the important part: when researchers compared HIIT to steady, moderate-intensity exercise (like brisk walking or cycling at a consistent pace) and made sure both burned the same number of calories, the blood sugar benefits were essentially the same.

    In other words, it’s not the intensity that matters most, it’s the total amount of activity you do.

    The best exercise plan is the one you’ll actually keep doing.

    What this means for you: you don’t need to force yourself into a workout style you dread. If short, intense sessions suit your schedule and you enjoy them, great. If you’d rather take a longer daily walk or do a steady bike ride, that works just as well for your blood sugar, as long as you’re consistent.

    Herbal medicine, alongside lifestyle and dietary interventions (and any medication you may be on can) also complement blood sugar control and diabetes management. Get in touch to discuss your options.

    References

    1. Vieira JPB, Carvalho VO, Aguiar LA, Smart NA, Monteiro CN, Weege MH, et al. Effects of high-intensity interval training on cardiorespiratory fitness and metabolic outcomes in type 2 diabetes: a systematic review and meta-analysis. Clin Rehabil. 2026;40(7):871–92.
    2. Poon ET, Li HY, Kong APS, Little JP. Efficacy of high-intensity interval training in individuals with type 2 diabetes mellitus: an umbrella review of systematic reviews and meta-analyses. Diabetes Obes Metab. 2025 Apr.
    3. Francois ME, Little JP. Effectiveness and safety of high-intensity interval training in patients with type 2 diabetes. Diabetes Spectr. 2015 Jan.

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