7 Benefits of High Intensity Interval Training (HIIT)

7 Benefits of High Intensity Interval Training (HIIT)

  • HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods.

  • One of the biggest advantages of HIIT is that you can get maximal health benefits in minimal time.

What Is H.I.I.T?

HIIT or High Involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time — it may also provide some unique health benefits 

1. HIIT Can Burn a Lot of Calories in a Short Amount of Time

The researchers found that HIIT burned 25–30% more calories than the other forms of exercise

2. Your Metabolic Rate Is Higher for Hours After Exercise

One of the ways HIIT helps you burn calories actually comes after you are done exercising. Several studies have demonstrated HIIT's impressive ability to increase your metabolic rate for hours after exercise.


3. It Can Help You Lose Fat

One study found that people performing HIIT three times per week for 20-40 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks — without any dietary changes

4. You Might Gain Muscle Using HIIT

In addition to helping with fat loss, HIIT could help increase lean muscle mass. However, the gain in muscle mass is primarily in the muscles being used the most, which is generally the legs.

Additionally, it's important to note that increases in muscle mass are more likely to occur in individuals who were less active to begin with. Weight training continues to be the "gold standard" form of exercise to increase muscle mass, but high-intensity intervals could support a small amount of muscle growth.

5. HIIT Can Improve Oxygen Consumption

Oxygen consumption refers to your muscles' ability to use oxygen, and endurance training is typically used to improve your oxygen consumption. Traditionally, this consists of long sessions of continuous running or cycling at a steady rate. Like a 5k or your standard cycling class. However, it appears that HIIT can produce the same benefits in a shorter amount of time.

6. It Can Reduce Heart Rate & Overall Blood Pressure

A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure and are at risk for heart problems. Some researchers have found that HIIT may even reduce blood pressure more than the frequently recommended moderate-intensity exercise.

Blood Sugar Can Be Reduced by HIIT

Blood sugar can be reduced by HIIT programs lasting less than 12 weeks. A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise. Based on this information, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes. In fact, some experiments specifically in individuals with type 2 diabetes have demonstrated the effectiveness of HIIT for improving blood sugar.

HIIT type workouts may seem intense to anyone looking to get their fitness journey started. But it’s multiple benefits speak for themselves on how they can improve fitness levels and general health! If you're interested in trying a HIIT style workout come try our RIPPED class. Schedule your free trial class here or call us at (615)297-4430!




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