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7 Benefits of High Intensity Interval Training (HIIT)

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High- intensity interval training (HIIT) is a form of workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. Usually a standard workout would consist of sprinting all out for thirty seconds to one minute and then resting for ninety seconds to two minutes and repeating the process anywhere from three to ten times. The workout can take anywhere from just under ten minutes to half an hour. The best part about this kind of workout is that it burns fat effectively and maintains your muscle mass. Read on for the seven proven benefits of HIIT

It’s efficient and effective

Because of it’s efficiency HIIT is the ideal workout for a busy schedule. No matter how jam packed your day is you can always find a quick ten minute slot to drop down and do a few circuits of burpees, going all out for a great fullbody, fat-blasting workout. Research shows that three fifteenminute HIIT sessions a week is more effective in burning fat than an hour long cardio running sessions. Watch the video below for a highly effective fat burning workout. According to a 2011 study presented at the American College of Sports Medicine annual meeting, just two weeks of high-intensity interval training improves your aerobic capacity as much as six to eight weeks of endurance training.

You’ll burn more fat

As well as burning more calories during the workouts than cardio you’ll also be experiencing the after effects of the intensity of the workout which kicks your body into hyperdrive to repair itself. What this means to you is that you’ll be burning fat and calories for the following twenty-four hours after the workout in contrast to steady pace cardio where you burn much less.

You lose fat not muscle

The problem with long periods of steady pace cardio is that you end up losing more muscle mass than fat and this is bad because muscle mass is what allows your body to be strong, healthy and a furnace for burning calories (fat). Studies show that both weight training and HIIT workouts allow dieters to preserve their muscle mass while ensuring that the weight that’s lost comes from fat .

You’ll increase your metabolism

In addition to all these amazing benefits, HIIT stimulates the production of Human Growth Hormone (HGH) by up to 450% during the twenty-four hours after the workout. The reason this is so amazing is that HGH helps in increasing the calories that you burn off after the workout and it helps slow down the aging process, which gives you an overall youthful appearance.

Promotes a healthier heart

Because we’re not used to being in the anaerobic zone, which is where we struggle to breathe while our heart bangs against our chest like an alarm bell, we don’t give ourselves a chance to reap the amazing benefits for our heart. A 2006 study found that after eight weeks of HIIT, subjects could cycle twice as long as they could before the study while maintaining the same pace.

No equipment needed

Any form of physical activity you can imagine is what you want to be doing. Walking, running, burpees, jump squats, alternating lunges, alternating jumping lunges, push ups, High knees, whatever you can think of is what works. As long as you’re pushing yourself for thirty to sixty seconds of high intensity activity you’ll be getting results. Make sure you repeat the cycle three to ten times and you’ll be on to a winner!

You can do it anywhere

There are no excuses not to do a quick HIIT workout, as you literally don’t need any space to do it. You could just do as many squats as possible in thirty seconds, rest for ninety seconds, repeat the circuit and you’ll start the process which will allow you to take advantage of all of these amazing benefits!


Today it’s true that it’s very difficult to find time in our busy schedules to be able to workout. To top it off it’s not always the case that we have access to a gym or a nice park nearby to run in. This is why learning how to do HIIT is a life saver if losing fat and having a toned body is your goal. It’s quick and effective and can be performed anywhere so there really are no excuses when it comes to working out! The only obstacle is your willpower. Don’t worry if your willpower has let you down in the past, because just as there are highly effective workout strategies to burn fat quickly and effectively there’s also ways to motivate yourself to follow through on your workout plans.

If this article was useful let me know and I’ll share with you the top strategies to motivate yourself and increase your willpower to follow through on workouts!

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