HIIT strengthens memory and brain – get fit with interval training

High-intensity interval training (HIIT) isn't just effective for physical fitness—current research shows it also strengthens the brain. Studies demonstrate improvements in memory, attention, and cognitive flexibility through BDNF, neuroplasticity, and increased blood flow. Ideal for anyone looking to boost both body and mind.

Scientific background

HIIT increases levels of brain-derived neurotrophic factor (BDNF), a protein critical for neuronal growth and synapse formation. In addition, intense training supports neuroplasticity and increases blood flow to the brain. This helps important brain regions like the hippocampus and prefrontal cortex retain their performance for longer.

Cognitive effects of HIIT

Even a single HIIT session can improve executive functions such as working memory and mental flexibility in the short term. In the long term—after eight or more weeks of training—significant improvements in reaction time, attention, and cognitive control are evident. Particularly interesting: Compared to moderate endurance training, HIIT often has a stronger effect on memory and concentration.

Special benefits for older people

Older adults also benefit from HIIT. Studies suggest that regular, intense exercise can slow the shrinkage of the hippocampus, allowing memory performance and mental fitness to be maintained longer—a valuable preventative measure against cognitive decline in old age.

HIIT for children and adolescents

Short, playful HIIT sessions increase students' attention and working memory. Just a few minutes of intense exercise can increase their willingness to learn and improve concentration in class.

Practical implementation

• Just 20 minutes of training is enough to achieve positive effects.
• Short intervals of high intensity with short breaks are crucial.
• Regularity counts: at least two to three sessions per week.
• Adapt individually – depending on age, fitness level and health condition.

Conclusion

HIIT is more than just a fitness trend. It not only shapes the body but also boosts the brain. Whether young or old, in everyday life or in sports – high-intensity training takes memory, attention, and cognitive strength to a new level.