The Benefits of HIIT

The Benefits of HIIT

The Benefits of HIIT

HIIT or High-Intensity Interval Training is any workout that combines bursts of cardio or heart-pumping activity with intervals of less strenuous exercises or even rest. Most HIIT workouts last between 15 – 30 minutes but provide the benefits of moderate exercise done for twice as long.

You can create your own HIIT workouts combining your favorite workouts or use already created programs. The benefits are the same – you may burn more calories, increase your metabolism, have more free time, and can do it anywhere.

Burn More Calories in a Shorter Workout

Studies show that participants burn more calories doing shorter HIIT workouts than longer cardio exercises, such as biking, resistance training, or running on a treadmill. Because you can incorporate cardio and resistance into a shorter period, you give your body a more challenging workout, burning more calories, even with short bursts of 1 minute of high interval and 30 seconds of rest. 

Increase your Metabolism Long after your Workout

Your metabolic rate remains increased for hours after a HIIT workout. After high-intensity interval training, your body continues to use fat for energy rather than carbs. Depending on the type and duration of your HIIT exercises, you may increase your metabolism for a few hours to 24 hours.

It Improves your Oxygen Consumption

If you want to build endurance, HIIT helps you achieve this goal quickly. Running or cycling for miles takes up more time (during each workout) and takes longer to see effects. HIIT improves oxygen consumption faster and with shorter workouts. 

It’s Fast and Efficient 

There’s no room for excuses that you don’t have time. Just working out 15 minutes three times a week with high interval training can provide more benefits than jogging for an hour 3 to 5 times a week.


You Don’t Need Equipment 

Even if you don’t have any equipment, you can do HIIT and do it anywhere. Alternating cardio bursts with cardio resistance is all you need. You can do HIIT anywhere, whether on your lunch hour at work, on vacation, or in the comfort of your own home.

How to Create a HIIT Workout

If you’re ready to enjoy the benefits of HIIT, put together a workout that maximizes your capabilities using the following ratios:


  • Beginners – 30 seconds high intensity and 2 minutes low-intensity exercises
  • Moderate – 1-minute high intensity and 1 minute 30 seconds low-intensity exercises
  • Excellent condition – 1-minute high intensity and 1 minute (or 30 seconds) low intensity

Alternate between intense cardio, such as jump roping, high knees, plank jacks, jump squats, or mountain climbers as a few examples. For ‘low intensity,’ try sit ups, push-ups, planks, or any bodyweight exercises that are low impact and low intensity.

Take advantage of HIIT, its time-saving benefits, and ultimate fat burning long after you worked out. Doing HIIT three to four times a week helps you build endurance, burn calories, lose weight, and build strength, all without Equipment or a lot of time committed.