HIIT is short for High Intensity Interval Training, a type of workout that requires practitioners to do some short periods of intense exercises with as much effort as possible such as cycling, sprinting, and swimming, then take some recovery exercises like walking in order to help them recover from the workout. Depending on the specific requirements, every workout session contains several rounds designed to boost your heart rate, which acts as a cardio exercise for participants who would prefer to avoid more traditional activities such as treadmills or jogging outdoors.

For participants to perform HIIT correctly, you need to be aware of its intensity and to know what it can do for you and your health. This is what you are going to learn from this brief introduction. HIIT stands for high-intensity interval training, which means the intense exercises will be done in a short time while low-intensity recovery periods will also be required. HIIT is anything but boring, and its work-to-rest manner makes it arguably the most efficient way to burn fat and increase muscle strength.

1. It burns fat quickly

If you want to lose weight quicker but struggle to find time going for running or visiting the gym, HIIT is your option. There are many studies suggesting that both HIIT and traditional workouts can help participants shed weight and reduce waist circumference if they practice regularly. However, this workout has proven to burn calories efficiently, including visceral fat which exists around your organs and may exert some negative effects on your long-term health. Some studies also show that HIIT can greatly increase metabolism after exercising for hours and it even burns more calories than jogging and biking. And some research also shows that after the exercise, your body will still be in fat-burning condition for about 24 hours. Therefore, for those who want to lose weight as fast as they can, HIIT will be one of your best choices.

2. It reduces your blood pressure and keeps your blood sugar in check

It’s common sense that it will help you maintain your blood-sugar levels when you eat healthy and exercise regularly, but that can also be realized with HIIT workouts. There is evidence that HIIT plays a positive role in improving your insulin resistance compared with other steady workouts. Meanwhile, it can also help stabilize your blood pressure.

High blood pressure will increase the risk of cardiovascular disease. But studies show that seven weeks of 20-minute HIIT exercises, two times a week can lower blood pressure significantly. In addition, for some, especially who are battling with obesity, doing HIIT workouts in a regular manner can help reduce blood pressure and stabilize heart rate. Some research has also indicated that regular HIIT workout can help reduce blood sugar levels efficiently. As the saying goes: exercise is medicine which can prevent you from poor health and spares you from high blood pressure. However, if you are suffering from health problems such as obesity, we suggest you to consult a medical professional before starting a HIIT program. It is important to prioritize our health when it comes to exercise and everyone needs to find the workout that is right for their physical condition.

3. It increases your oxygen consumption

Sufficient oxygen consumption is an important element to boost your cardiorespiratory system such as your heart, lungs as well as blood vessels. However, compared with other traditional workouts like running, jogging and swimming, practicing HIIT for 30 minutes five days a week can improve your oxygen consumption as high as 9 percent over six weeks. This is nearly the same amount as if you did cycling for 40 minutes one day and five days a week. The oxygen consumption matters to you because it is your cardiorespiratory system which allows you to go up stairs and run to catch the bus or subway.

4. HIIT will boost your metabolism

A well-functioned and improved metabolism will benefit you in many ways. It is less likely for you to gain more weight if your metabolism is working properly and a healthy metabolic system will also help free your body from toxins more efficiently. As mentioned above, a boosted metabolism will make it faster to burn your fat after you complete your HIIT exercises. There is also evidence showing that HIIT may force your body to tap into energy from fat, which makes it help you shed more fat in a short period of time.

5. HIIT is time-efficient

HIIT workouts tend to be fast and efficient. Some exercises such as the Tabata regimen, which only lasts for about 5-6 minutes at a time. And even some longer workouts will take just less than half an hour, which makes HIIT a perfect workout for busy people to enjoy the pleasure of exercise while having time for their work. Meanwhile, HIIT workouts is a good match when combined with other kinds of exercises. With some HIIT workouts, people can gain muscles in their leg. But when combined HIIT with resistance training, they can not only build muscle mass but also burn fat quicker than just performing one of them.


HIIT workouts are intense, which means that it matters to do some warm-up exercises. Do some lunges or jump ropes for several minutes may get your heart and muscles ready and help you get started.

High-intensity workouts are an ideal way to strengthen your physical fitness, torch calories as well as saving time. But you also need to make sure that you get some protein before the exercise. After completing your session, you can use some tools like a massage gun or a foam roller to help you release muscle soreness.