High-intensity Interval Training (HIIT) for Your Fatty Liver. Why it’s super effective.

Updated 8 January 2020

What is one thing a Fatty Liver really, really dislikes and can’t bare? High-intensity interval training.

High-intensity interval training (or HIIT) for short is one of the most promising and effective methods to target a Fatty Liver.

High-intensity interval training works by pushing your body to the maximum for very short periods of time. This can be anywhere between 20 and 90 seconds.

After this short burst of exercise – you rest and recover then do it again (depending on your fitness level).

So if you aren’t currently active, just doing one interval for 20-30 seconds a day is a great start.

You may find the name daunting – but high-intensity interval training is devised to actually save you time from exercising

Yes – you exercise for shorter periods but you up the intensity.

A scientific study conducted by the Institute of Cellular Medicine at Newcastle University examined the effect of high-intensity interval training on liver fat, cardiac function and metabolic control in adults with Fatty Liver Disease (NAFLD).

The experimental Fatty Liver patients were divided into two groups for 12 weeks:

  1. Those who did high-intensity interval cycling 3 times a week for 30-40 minutes;
  2. Those who did not (control group)

The results showed that those who completed the high-intensity interval training 3 times a week:

  • had decreased Fatty Liver (versus the control group)
  • had decreased overall body fat mass (versus the control group)
  • and had healthier cardiac function.

High-intensity interval training appears to be so effective because it forces the body to maximize its oxygen intake both during and after the exercise – leading to greater fat burning than regular exercise.

There also appears to be several other scientific studies showing the benefits of high-intensity interval training and Fatty Liver.

So how can you actually practice high-intensity interval training to help your Fatty Liver?

Here’s some simple ideas to get started.

  • Go to your local park and practice sprinting on the lawn for 20 seconds (or as long as you can before exhaustion kicks in). Repeat one or two times depending on your fitness levels. (i’ve tried this before and trust me – its exhausting!)
  • Grab yourself a skipping rope – jump as fast as you can for 30 seconds bursts. Recover then try and do it again.
  • Jump on a stationary cardio-bike and pedal for as fast as you can for 20 – 30 seconds until your exhausted, then relax and repeat.

Remember to cater these exercises to your current fitness levels.

So if you’re not currently active – just doing one 20-30 second interval a day is a great habit to build upon for your Fatty Liver. Once you’re in the habit of doing one high-intensity interval burst, try and add a second one too!

Remember to start slow and build your way up – its not a race, but a good habit you want to get into. 

The Tortoise who practices a little bit everyday will always beat the hare.

What are different types of Exercise Equipment you can use to do HIIT to reverse your Fatty Liver?

1. Skipping Rope

Grabbing a skipping rope is a great way to do a fat-busting HIIT workout. The great benefit of rope skipping is you can do it either inside or outside and isn’t dependent on the weather.

A scientific study has shown that doing skipping for 10 minutes a day is equivalent to doing 30 minutes of jogging! (ref)

Skipping rope is one of the most efficient ways to do a workout for a fatty liver.

For beginners you can do the following exercise:

  • Set a timer for 30 seconds, and skip continuously as fast as you can.
  • Once the 30 seconds is up, stop and rest until you recover your breath.
  • Repeat this up to 4 times (so 4 x 30 second skips).
  • You will feel exhausted in no time! But its a great exercise a fatty liver.

I recommend this good quality skipping rope from Amazon below:

2. Exercise Bike

If it’s cold and wet outside, using a stationary exercise bike is another great option to do a HIIT exercise for your fatty liver.

For beginners, you can do the following exercise:

  • Set a timer for 30 seconds, and cycle continuously as fast as you can.
  • Once the 30 seconds is up, stop and rest until you recover your breath.
  • Repeat this up to 4 times (so 4 x 30 second skips).
  • Again, this is a great exercise for your fatty liver and a quick way to burn fat.

As you progress further and your fitness builds, you can aim to make the duration slightly longer (e.g. 35 seconds with 5 repeats).

For a high quality exercise bike, I recommend the one below from Amazon:

I hope the addition of some high-intensity interval training into your life will bring great health benefits to your Fatty Liver.


Remember, the key to beating a fatty liver is consistent exercise and healthy eating habits. HIIT is a great method to tackle a fatty liver.

References: ncbi.nlm.nih.gov/pubmed/26265792

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