8 Benefits of HIIT That You Need to Know

by Leo Cartland
HIIT and crossfit couple

High-Intensity Interval Training, or HIIT for short, is a term used to describe a workout that alternates between periods of lower and higher intensity. HIIT workouts are incredibly popular nowadays. This isn’t just some trend that people follow for a certain time and then move on. HIIT is here to stay! If you have never tried this type of training before, you’re definitely missing out. Some of the many benefits listed below will motivate you to pay more attention to HIIT.

  1. Faster metabolism

The combination of interval training with high-intensity exercises leads to something called excess post-exercise oxygen consumption (EPOC). Why is this important? It matters because EPOC accelerates your metabolic rate and leads to a metabolism boost for up to 48 hours after your HIIT workout. As a result, you’ll keep burning calories and even fat hours after you’re done with the gym for that day.

  1. You don’t need equipment

If you’re not a fan of gym equipment, then HIIT is an ideal training option for you. Generally, these workouts rely on your body weight to get your heart rate up and keep it there. To do HIIT, all you need is enough space to do these exercises, and that’s it. This means you can exercise at home, too, when necessary. On the other hand, some other types of training require equipment which can be costly and not suitable for everyone’s budget.

  1. You have a higher probability of following this routine

An amazing advantage of HIIT is the fact it is more enjoyable than other types of exercises. No, this isn’t just some marketing trick to lure you into the world of HIIT, science backs it up. A study whose findings were published in the journal PLoS One discovered that participants reported greater enjoyment of HIIT compared to CMI (continuous moderate-intensity exercise) and CVI (continuous vigorous intensity exercise). In fact, more than 50% of people reported they prefer engaging in HIIT than in other types of training.

  1. gym buddies plankingBuilds endurance

HIIT adapts to the cellular structure of your muscles, thus allowing you to increase your endurance. A research carried out by Canadian scientists showed that 1 minute of high-intensity work on a not-so-difficult workout has the tremendous potential to boost your endurance and overall health. Bigger endurance enables you to train harder and avoid getting tired too soon. As a result, you get the maximum from each exercise you do.

  1. Lose fat, not muscles

The Journal of Obesity featured a review of studies about HIIT and fat loss. The review showed that people who do HIIT lose more fat than their counterparts who do steady-state aerobic exercises. What’s more, the training helps you lose subcutaneous and abdominal fat.

Not only will HIIT contribute to weight loss and allow you to lose extra weight, but it also shows appetite suppressing qualities. The same review found that this type of training is strongly associated with lower food intake.

Some types of physical activity aid fat loss, but you lose muscles as well. Then, you are “forced” to adjust your training to tone and build muscles, which isn’t practical. HIIT combines weight training and allows you to lose stubborn fat without affecting the muscles.

  1. Convenient

With a busy schedule and hectic lifestyle, most people feel like they don’t have enough time to exercise. HIIT proves you wrong! Yet another major benefit of this training is that you can do it just about anywhere and you don’t have to spend too much time exercising. Most HIIT workouts are performed in 30 minutes or less.

  1. Better heart health

HIIT improves the elasticity and flexibility of your blood vessels better than aerobic exercise. As a result, you have a healthier blood flow, which is essential for your heart health. Let’s not forget a healthy blood flow is vital for sex life as well!

Due to the increased blood flow due to HIIT exercises, the blood vessels get to “exercise” as well. This stabilizes your blood pressure and prevents cardiovascular diseases, including stroke and heart attack.

  1. lifting a tire with crossfitHIIT is challenging

Do you like to do the same thing day in and day out? You don’t. Guess what – your body doesn’t like it either. In order to see results of your hard work in the gym, or elsewhere, you have to challenge your body and HIIT makes it happen. This isn’t a monotonous type of workout, switching from lower to higher intensity keeps your body and mind engaged at all times. Unlike many other workouts that you perform with ease and without breaking a sweat after some time, HIIT keeps delivering new challenges and more visible results.


HIIT workouts are highly popular nowadays, and it is safe to say that status is well-deserved. This training provides numerous benefits and, above all, it’s convenient. If you haven’t done HIIT before, you should consult a fitness trainer to create the perfect plan for you today.

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