High-intensity interval training (HIIT) is any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. A HIIT workout will range from 10 to 30 minutes in duration.
Benefits of High-intensity interval training
HIIT has gained popularity as a quick and effective way to exercise, and it offers many of the same health benefits as other types of exercise.
- Burn More Fat
It can produce similar fat loss to traditional endurance exercise, even with a much smaller time. HIIT may decrease body fat more than steadier types of exercise, such as jogging.
- Increase Metabolism
It may also help improve measures of metabolic health. Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. It will be an additional calories being burned even after you have finished exercising.
- Gain Muscle
You may gain some muscle by starting HIIT but not as much as if you performed weight training.
- Reduce Heart Rate and Blood Pressure
It can reduce blood pressure and heart rate, primarily in overweight individuals with high blood pressure.
- Improves Oxygen
High-intensity interval training can improve oxygen consumption as much as traditional endurance training.
- Reduce Blood Sugar Level
It may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.
- Can Burn a Lot of Calories
HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.
Regardless of how it is implemented, high-intensity intervals should involve short periods of strong exercise that make your heart rate speed up. So, if you are short on time and want to get active, consider trying high-intensity interval training.