10 Benefits of HIIT (High-Intensity Interval Training)

When you undertake a HIIT workout, you burn roughly the same calories as during a traditional intense exercise like running.

However, a HIIT session burns more calories than a steady-state cardio activity like jogging, when your heart rate stays relatively consistent.

A 2019 study validated this by having athletes perform HIIT and a steady-state run at various times.

Researchers discovered that nine minutes after the activities ended, the HIIT team was burning a standard of 3 kilocalories per minute, compared to 2.8 kilocalories after the steady-state run [1].

Extra post-exercise oxygen consumption (EPOC) refers to burning calories after exercising.

EPOC happens when the body burns extra calories to repair the harm caused by a hard workout.

It's frequent with HIIT exercises since the activity is so intense, and it's been connected to effective muscle development.

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HIIT Helps Lose Weight

Because HIIT burns more calories due to EPOC, it might be a more convenient technique to lose weight because you are not required to exercise as much.

"With HIIT, the heart rate remains up throughout the activity, which is ideal for burning calories, rendering it an efficient alternative for weight reduction."

- Stephen Navaretta, Developer of The Tank Method

Most HIIT workouts include a variety of moves. This enables you to work out multiple muscle groups simultaneously – for instance, a HIIT workout can consist of squats, push-ups, and burpees, all of which target different muscles.

The intensity will assist you in gaining muscle and boost your ability to continue working out.

This intense exercise increases muscular endurance because the muscle groups do not get much rest.

A 2017 research, for example, discovered that a six-week high-intensity interval training (HIIT) enhanced muscular strength in males as evaluated by peak power output (PPO).

The men's average absolute PPO before the HIIT workout was 799 watts, and following the session, it was 865 watts, a rise of around 8% [2].

HIIT Improves Blood Flow and Oxygen Consumption

The capacity of your muscles to utilize oxygen is referred to as oxygen consumption.

The significance of this is that you'll enhance your aerobic endurance, so you won't become as exhausted as you did the first time you attempted HIIT.

You'll feel more invigorated and less weary.

Endurance training, the inverse of HIIT, has been shown to enhance oxygen consumption through constantly extended bouts of spinning or running at a steady rate.

However, HIIT has demonstrated the same advantages in a shorter time frame.

Regarding blood flow, the heart continually pumps blood through the circulatory system to give oxygen and nutrients.

Researchers discovered that HIIT might assist and build your circulatory system, allowing you to complete your HIIT exercises without feeling exhausted [3].

Related: Do You Burn More Fat With More Blood Flow

Studies have demonstrated HIIT to raise your metabolic rate in the hours following a HIIT session, even more than running [4].

The same research reveals that HIIT may cause the body's metabolism to shift toward utilizing fat for energy rather than carbohydrates.

Increasing your metabolism and stimulating it may assist you in burning more calories, losing weight, and keeping it off.

HIIT Requires No Equipment

Running, riding, rowing, and jump roping are excellent HIIT exercises that require no equipment.

High knees, rapid feet, and anything plyometric (like jump lunges) can get your heart rate up quickly, and enjoy the advantages of high-intensity interval training just as well.

HIIT Can Be Done Anywhere

Because it is such a broad concept — work at full effort for a short duration, followed by a recovery period, then repeat — you can tailor high-intensity interval training to your time and space limits while reaping the advantages of HIIT exercises.

High-intensity interval training has been shown in studies to increase an athlete's endurance, agility, speed, and power [5].

This is because it causes crucial physiological adaptations such as improved cardiovascular effectiveness (better oxygen consumption) and tolerance to lactic acid accumulation.

A randomized controlled experiment published in 2016 discovered that five weeks of HIIT enhanced participants' maximum rate of oxygen consumption (VO2 max) by 9% [6].

Your VO2 max measures how well your body uses oxygen during exercise. It will assist you in running faster and more effectively since studies suggest that VO2 max accounts for 70% of the difference in race performance.

HIIT Saves Time

One of the primary advantages of the HIIT program is its ability to save time. If you have 15 minutes to exercise, HIIT is the way to go.

You'll get the same health benefits from a longer, less strenuous workout. You'll also get certain distinct benefits depending on the processes of how HIIT works.

High-intensity interval training (HIIT) entails short bursts of intense exercise alternated with low-intensity recovery intervals.

Surprisingly, it is the most time-efficient method of intense exercise [7].

A HIIT exercise will typically last 10-30 minutes. Despite its brief duration, the workout can provide health benefits comparable to twice as many moderate-intensity exercises.

The actual movement varies but can involve running, riding, jumping rope, and other bodyweight exercises.

For example, a HIIT exercise on a stationary bike may include 30 seconds of pedaling as quickly as possible using elevated resistance before several minutes of moderate, easy pedaling with low resistance.

This is one "round" or "repetition" of HIIT, and you would normally perform 4-6 reps in a single session.

The time you spend exercising and recovering will vary depending on the activity you pick and how strongly you exercise.

Whatever method you use, high-intensity intervals should entail short bursts of hard activity that cause your heart rate to rise.

HIIT can give the advantages of longer-duration workouts in a much shorter period and bring some distinct health benefits.

"Your 'on' intervals must be all-out for HIIT to be successful. Your active time should not be longer than your rest periods (try 30 seconds on and 15 seconds off). These rest periods might include no activity or moderate-effort movement."

- Annie Mulgrew, Certified Personal Trainer