The Benefits of High-Intensity Interval Training
High-Intensity Interval Training, or HIIT for short, has grown in popularity in recent years as a way to maximize workout time while still seeing significant results. If you’re unfamiliar with HIIT, it involves short bursts of intense activity followed by periods of rest or lower intensity exercise. The time intervals vary, but generally, HIIT workouts last between 10 and 30 minutes. Even though it may seem counterintuitive, a shorter workout time can still get you amazing results. So what are the benefits of HIIT exactly? Let’s take a closer look.
First, HIIT is highly efficient. By incorporating high-intensity intervals followed by rest or low-impact exercise, HIIT is able to provide a total-body workout in less time than traditional steady-state cardio. This is due to the fact that HIIT has been proven to burn more calories and more fat than steady-state cardio. In fact, a 2013 study published in the Journal of Obesity showed that just 20 minutes of HIIT three times a week for 12 weeks resulted in significant reductions in abdominal fat, overall body fat, and body weight.
Second, HIIT improves cardiovascular health. A 2019 meta-analysis published in the British Journal of Sports Medicine found that participants who engaged in HIIT saw significant improvements in VO2max, a measure of cardiovascular fitness, compared to those who did not. In addition, HIIT has been found to lower resting heart rate and blood pressure, both of which are important indicators of cardiovascular health.
Third, HIIT can be done anywhere with little to no equipment. This type of workout is highly adaptable and doesn’t require a gym or fancy equipment. Bodyweight exercises, such as burpees, jumping jacks, and mountain climbers, are all great HIIT movements that can be done anywhere as long as you have enough space. Additionally, HIIT workouts can be modified and scaled to fit any fitness level, making it an accessible and inclusive form of exercise.
Fourth, HIIT improves insulin sensitivity and reduces the risk of type 2 diabetes. Insulin sensitivity is a measure of how responsive your body is to insulin, a hormone that regulates blood sugar levels. A 2017 study published in the International Journal of Environmental Research and Public Health found that HIIT improved insulin sensitivity and reduced the risk of type 2 diabetes compared to traditional continuous exercise.
Fifth, HIIT boosts metabolism and promotes fat loss. The high-intensity intervals in HIIT workouts have been shown to increase metabolism and promote fat loss hours after the workout is complete. This is known as the afterburn effect, or excess post-exercise oxygen consumption (EPOC). During EPOC, the body continues to burn calories even after the workout has stopped, which can result in greater fat loss over time.
In summary, HIIT is a highly efficient, adaptable, and effective workout that provides numerous benefits for overall health and fitness. From improving cardiovascular health and insulin sensitivity to boosting metabolism and promoting fat loss, the benefits of HIIT are hard to ignore. So, next time you’re looking for a quick and effective workout, give HIIT a try and see the results for yourself.
