High-intensity interval training (HIIT) is the hottest workout regime that everyone is talking about. It involves high-intensity exercises and low-intensity ones to rest. However, you must monitor your breathing as this type of exercise increases the heart rate rather quickly. Thus, it might not be for everyone.

Although everyone knows just how important physical activity is to remain healthy, close to 30% of people worldwide simply do not get enough of it. A dedicated fitness routine is crucial if you do not have a physically demanding job. Most people think that they do not have enough time to work out. If you are in the same boat as such people, it might be best for you to consider high-intensity interval training (HIIT) because of its efficiency. It is a broad term for workouts that involve intense exercise for a short period of time and some recovery time. Fitness experts believe that HIIT offers maximum health benefits in minimal time.

So What Is High-Intensity Interval Training (HIIT)?

If you are still unsure about what is HIIT exactly, it is an exercise routine that involves short bursts of intense exercise coupled with low-intensity recovery periods. Thus, it makes for the most time-efficiency way to workout. Generally, a HIIT workout session will last anywhere from 10 to 30 minutes. Despite the short duration, the workout offers amazing health benefits as compared to moderate-intensity exercise. The physical activity that needs to be performed varies. However, you should expect to do some bodyweight exercises, jump rope, cycling, and sprinting.

For instance, a HIIT session using a stationary bike could involve 30 seconds of fast cycling and 30 seconds of slow cycling and repeat. The session will consist of 4 to 6 reps. As for the amount of time that you will need to spend working out, it depends on how intensely you exercise and the activity you choose. It is vital that you leave short periods for rest during high-intensity interval training (HIIT) workouts. If you are still not convinced as to why HIIT might be the perfect fit for you, the following benefits will help change your mind.

1. Burn More Calories Faster

When you engage in HIIT, you can expect to burn more calories a whole lot faster. A study compared the calories burnt by individuals during 30 minutes of HIIT, running, biking, and weight training found that HIIT helped burn 25% to 30% more calories as compared to other types of exercise. It revealed that participants burned more calories within just 1/3 of the time. Even though HIIT sessions can last 30 minutes in duration, traditional exercise sessions require much more time.

2. Boosts Metabolic Rate for Longer

Another great benefit of high-intensity interval training is that it helps boost your metabolic rate for much longer. Thus, the exercise will continue to burn calories even hours after you have finished exercising. It does not get better than this. Multiple studies prove that HIIT has the ability to increase the metabolic rate for much longer than any other type of exercise. They state that each session leads to a shift in the body’s metabolism towards the use of fat instead of carbohydrates for energy.

3. Helps with Fat Loss

Are you having trouble with losing fat? Then, HIIT is just what you need. Studies reveal that it helps people lose fat. You will notice a difference in your waist circumference and overall body fat. Studies have found that HIIT helps with the reduction of visceral fat. Thus, you can get rid of body fat in less time.

4. Easy to Gain Muscle

When you opt for HIIT, you get to gain muscle more easily. Anyone looking for a way to increase their muscle mass will find the intense regimen to be sufficient. As more stress will be placed on muscles and with greater intensity, you will notice your muscle mass increasing even if you are less active. Weight training with high-intensity interval training will show fruitful results.

5. Improve Oxygen Consumption

HIIT helps improve oxygen consumption. It refers to the ability of the muscles to make use of the oxygen. Since endurance training is known to help boost oxygen consumption, HIIT produces similar results in a shorter period of time. A study found that individuals who performed HIIT regularly showed an improvement in oxygen consumption.


Once you have gone over this post, you will know about the benefits of HIIT and what the regime entails. Bring some change to your fitness routine by incorporating high-intensity interval training.

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