High-intensity interval training (HIIT) is a form of interval training, involving short bursts of intense exercise alternated with low-intensity recovery periods, until too exhausted to continue. Typically, a HIIT workout will range from 10 to 30 minutes in duration. Despite how short the workout is, it can produce health benefits and help you to lose weight similar to twice as much moderate-intensity exercise. This is why:

HIIT Can Burn a Lot of Calories in a Short Amount of Time

A study from the “Journal of Physiology” compared the calories burned during 30 minutes of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise. Other studies show that 15 minutes of high-intensity interval training burns more calories than jogging on a treadmill for an hour!

HIIT Boosts your Metabolism 

The American College of Sports and Medicine said that High-Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps to increase your metabolic rate from about 90 minutes to 144 minutes after a session of interval training. Thus, the increased metabolism helps burn more calories at a faster rate.

Increased Metabolic Rate burns more Calories after the Workout

Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after the exercise. It was also found to shift the body’s metabolism toward using fat for energy rather than carbs. This means that your body is still burning calories and fat 24 hours after a HIIT workout!

Effective Energy Use

With the HIIT’s system of work-hard-then-recover intervals, your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods and supports effective breathing.

HIIT is Good for your Heart

They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps to keep a healthy heart and helps blood flow effectively throughout your whole body.

Now, IF you are interested in doing HIIT, make sure to check your fitness level first, and then start from your capacity and gradually increase intensity to prevent injuries. Enjoy your workout!