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The benefits of high-intensity interval training (HIIT)

High-intensity interval training (HIIT) is a workout technique employed by professional athletes and advanced fitness enthusiasts to build strength, speed, stamina, and endurance. HIIT contains a short burst of intense exercise that varies from less than 45 seconds to a few minutes. The whole HIIT workout can be from 5-20 minutes but provides a lot of health benefits. Its short duration makes it an effective choice for people who have limited time for longer sessions. It also doesn’t require any equipment or gym membership so you can do it anywhere at any time.

The following are 8 benefits of HIIT

1. HIIT burns higher calories in a short time

HIIT is an easy way to burn calories quickly. Researchers found that HIIT burns 25-30% more calories than other forms of exercises. According to a study, high-intensity interval training (HIIT) can burn 450 calories per 30 minutes. HIIT helps you to burn more calories than a traditional exercise in a shorter period. Calories burned from high-intensity intervals are due to a higher metabolism that lasts for hours after the end of the HITT session.

2. Helps you to lose fat

Observational studies have proved that HIIT helps you to lose fat. One review found that HIIT can help to reduce body fat and waist circumferences. Moreover, one study showed that people who perform HIIT 3 times a week for 20 minutes per session lost 4.4 pounds or 2 kgs, of body fat in 12 weeks without any change in diet.

Many other studies suggested that body fat can be reduced with HIIT even in a minimum period of time.

3. You Might Gain Muscle During HIIT

In addition to helping with fat loss, HIIT can also aid to increase muscle mass in some individuals. 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 is known as the “gold standard” form of exercise to increase muscle mass but high-intensity interval training can also support a small increase in muscle growth.

4. Help to reduce heart rate and blood pressure

Research has shown that HIIT can help to reduce heart rate and blood pressure in obese and overweight people. One study indicates that 8 weeks of HIIT on a stationary bike reduces blood pressure as much as traditional continuous endurance training.

In this study, the endurance training group exercised four days a week for half an hour per day however the HIIT group only exercised three times a week for 20 minutes per day. Research has also found that HIIT can also reduce blood pressure more than the frequently recommended moderate-intensity exercise.

5. HIIT can also reduce blood sugar

Different review studies showed that HIIT not only reduces blood sugar levels but also helps to improve insulin resistance more than other exercises. Hence high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes

6. Improve Cardiovascular and metabolic health

HIIT helps to improve heart health in people who have cardiovascular problems as well as in individuals with good heart health. An observational study found that a 10-week program of HIIT workouts showed cardiovascular and metabolic benefits that were similar to those of moderate-intensity workouts.

7. Improves mental health

High-intensity interval training is especially beneficial for mental health. A review study in 2019 found that HIIT can provide a lot of benefits to people with mental health illnesses such as reduction in the severity of depression. A 2015 study reviewed the effects of HIIT training on people with chronic schizophrenia and showed that many people with psychiatric conditions who had low motivation to exercise, they were able to increase their motivation because of the short exercise period of a HITT session

8. Improves oxygen consumption

Oxygen consumption increases your muscle's ability to use oxygen and endurance training is commonly used to improve oxygen consumption. However, A HIIT session can provide the same benefits in a shorter period. One study showed that five weeks of HIIT workouts performed four days a week for 20 minutes improved oxygen consumption by 9%.

9. Saves time

HIIT can be an effective way to exercise for those people who find no time for physical activity due to their busy life and work schedule. According to a study, a commitment of just 30 minutes three times a week can be very beneficial. The researchers found that the workout of only 10 minutes 3 times a week can help to improve heart and lung health, improve metabolic health which includes cholesterol and blood pressure levels. Hence HIIT can help you to save time and provide you many health benefits.


High-intensity interval training is an amazing way to exercise and helps you to burn more calories than other forms of exercise in a shorter period. HIIT sessions also offers many other health benefits. So, if you have a tough schedule and want to stay active then consider trying high-intensity interval training.

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