HIIT Found Most Effective for Reducing Blood Pressure
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Published
05 June 2026
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A major new study from the University of East London has found that high intensity interval training (HIIT) is the most effective form of exercise for lowering blood pressure across a full 24-hour period - a key measure of cardiovascular risk.
The research analysed 25 randomised controlled trials involving 1,096 participants, comparing the impact of different exercise types including HIIT, aerobic exercise and resistance training.
Unlike most previous studies, this research focused on ambulatory blood pressure, which measures blood pressure continuously throughout the day and night, rather than single clinic readings. This provides a far more accurate picture of real-world heart health and risk.
HIIT showed the strongest results, followed by aerobic exercise. While resistance training showed smaller reductions, researchers emphasise it still plays an important role in overall health and fitness.
Dr Jamie Edwards, Lecturer in Physiology and senior author, said,
Exercise is one of the most powerful tools we have to lower blood pressure, but how we prescribe it matters. Our study shows that both aerobic and high intensity interval training can meaningfully reduce ambulatory blood pressure, which is a much stronger indicator of real-world cardiovascular risk."
“Yet current guidelines are still largely based on snapshot clinic readings. This highlights an important gap in how exercise is recommended for managing hypertension.”
Dr Jamie O'Driscoll, Associate Professor in Exercise and Cardiovascular Physiology, added,
“This work moves the field forward by going beyond simple comparisons and focusing on what really matters clinically. By using 24-hour blood pressure data and comparing different exercise approaches, we are providing a more practical and relevant framework for how exercise can be used in modern hypertension treatment.”
Victoria Anderson, PhD researcher and first author, said,
“One of the most important messages from this study is flexibility. There is not just one best type of exercise. Different approaches can work. This means programmes can be tailored to the individual, making them easier to stick to and more effective in the long term.”
The study also highlights a major gap in current research, with far fewer trials using 24-hour blood pressure compared to traditional clinic measures. The authors are calling for larger, high-quality studies to help shape future health guidelines.
Find out more about the University of East London's Year of Health and how our researchers are tackling some of society's biggest health challenges through innovation, research and community action.