Dr. Abbie Smith-Ryan: The HIIT Workout Shown to Reduce Visceral Fat in Women

If you’re a woman in midlife and short on time, HIIT may be one of the most efficient ways to improve metabolic fitness and target visceral fat. In this conversation, Dr. Abbie Smith-Ryan breaks down the exact HIIT protocol her research group uses most often: one minute hard, one minute recovery, repeated for up to 10 rounds.KEY TAKEAWAYS The 1:1 HIIT Protocol — One minute hard followed by one minute recovery is the base model Dr. Smith-Ryan frequently uses in research. Visceral Fat Can Respond Quickly — HIIT has been associated with reductions in visceral fat in as little as three weeks in women with higher levels to begin with. You Don’t Need Long Workouts — Even five intervals can still provide benefit when time is tight. Keep HIIT and Strength Distinct — Combining both into one muddled circuit can compromise the quality of each training stimulus. Do Your Priority First — If strength is the goal, lift first; if cardiovascular adaptation is the priority, do HIIT first. Heavy Resistance Can Be Time-Efficient — Dr. Abbie describes a 30-minute protocol using 6–8 rep loads and short rest periods. The Norwegian 4x4 Works Too — Longer intervals are effective, but one-minute bouts may be easier to execute consistently in midlife. Want to go deeper? Start here:Take the BioSyncing Quiz to help you understand what’s actually happening in your body — and how to fix it. https://biosyncing.scoreapp.com/Reset your hormones, restore your energy, and reconnect with your body in just 21 days. https://www.highperformance-health.com Fresh Start Sunday NewsletterYour weekly 3-minute guide to creating the healthiest, most vibrant version of you.Each Sunday, get one simple habit to boost energy, balance hormones, and enhance longevity - joined by 25,000+ women worldwide. https://angelafosterperformance.com/The Ultimate Guide to Creatine for Women -  https://academy.angelafosterperformance.com/creatine-guide️ 10 Habits that Helped me reverse my Biological Age by 25 years in Perimenopause - https://academy.angelafosterperformance.com/10-habits-optin-pageAbout Me:Angela Foster is a corporate lawyer turned health and performance coach, keynote speaker, and creator of the BioSyncing:registered: Method. Host of the High Performance Health Podcast with 500+ episodes featuring world-leading experts in longevity, hormones, neuroscience, and female performance science.The most accomplished women have everything handled on the outside, but their hormones, energy, and nervous system are quietly paying the price.The old playbook stops working in midlife.This channel is designed to help high-performing women optimise energy, hormones, cognitive performance, and longevity using science-backed strategies built around female biology.Angela’s personal mission is to help 1 million ambitious women perform better, age slower, and never have to choose between success and their health.If you want to be part of that mission, make sure you subscribe and share the channel with a woman you care about.Follow me for daily health and performance tips:Instagram: @angelasfosterFacebook: @AngelaFosterPerformance