Z. Johnson
Getting fit and losing weight to stay in better shape are some of the major goals for most of us who want to achieve more wellness. The reasons and benefits are endless, but we know for sure, that finding the best strategies to do so are worth the effort. HIIT (High- Intensity Interval training) is one of the most effective ways to workout for more fitness and weight loss. This new way of training is great for anyone who is looking to boost their results faster. There are many HIIT workout benefits that you can get. Here I will outline the top 12 benefits you probably didn’t know from this trending and powerful way of training.
Why HIIT workout and what is it?
HIIT workout, as the name says is a high intensity style of exercise. It is about short bursts of intense exercise alternating with low-intensity recovery periods. It involves different types of movements, combinations of circuits and routines in a low interval of time. For example, if you are familiar with the popular battle rope workout, this combines 15 to 30 seconds upper body movements with the rope at a high intensity. There are many other various types of exercises, but basically you are doing fast-paced exercises in less amount of time. This feature is what hightlights most of the hiit workout benefits for our body.
Should HIIT be done regularly?
I recently started including HIIT trainings as part of my daily exercise routine, and let me tell you, it really pays off! The results are visible and you can tell the difference in terms of physical endurance and wellbeing. Because of this, I personally recommend that you include at least a few sessions in your regular exercise routine. The HIIT workout benefits you will get are far more noticeable than other types of cardio exercises.
Doing more HIIT trainings regularly will help to boost your fitness and overall results. It is not necessary to be an expert at the beginning. All you need to do is focus on combined workout and trying different techniques. Your personal trainer can advise on what would be the best exercises for you if you are just starting out. You can get HIIT workout benefits from doing several routines or just a few.
The only disadvantage I can point out to this type of training is that if you are a senior with chronic cardiovascular conditions or with knee-joint problems, it might be difficult for you. It really all depends on your physical condition. You may want to get proper assessment from your physician or personal trainer about the best exercises you can do. As well, you may want to start with a low intensity training and then take it from there. These are just some exceptions, but for the most part, if you are already active and do not have any physical limitations, go for it! You will be surprised of these 12 HIIT workout benefits.
The best HIIT workout benefits you can’t miss
Burns calories and fat in a short period of time
This is one of the best HIIT workout benefits. It is very effective in that it makes you burn more calories and fat in less time, than a conventional cardio workout. This has been proven especially when comparing regular cycling to a 20 min HIIT training. Studies show that HIIT burned 25-30% more calories compared to other forms of exercise. This happens because HIIT allows you to burn in average the same amount of calories by spending less time exercising. Who wouldn’t be happy with this form of training?
Helps to build endurance
Another one of the powerful HIIT workout benefits is improving endurance. Experts found that high intensity training makes your body adapt to the structure of your muscles. This means that your body will be able to keep up the rhythm of any type of exercise if you double the time. This typically happens when riding a bicycle. Even in martial arts you see this effect also. Because of this, HIIT will improve your physical condition.
HIIT workout benefits: It boosts your metabolism
Oh! The statement we all want to hear! This is exactly the reason why all of us who include HIIT in our workouts enjoy it. By increasing the intensity, your heart, muscles and other organs are forced to work harder, therefore, it will stimulate a faster metabolism. This means, not only burning calories, but also building muscle and moving excess fat efficiently.
It improves your heart rate and cardiovascular health
HIIT workouts also help to boost your heart rate. The high intensity of this type of training makes your heart work more efficiently. Due to this, studies show that it could help to control your blood pressure, and blood cholesterol. This is so beneficial to help you live longer. You will have less risk of suffering from heart disease, stroke, blood pressure problems and other chronic diseases.
You keep burning fat hours after the workout
The main benefits you get of burning body fat from HIIT is actually after done exercising. Some studies show that HIIT can increase metabolic rate after exercise. This was compared to other types of workouts like jogging and weight training. There is strong evidence that HIIT can shift the body’s metabolism towards using fat for energy rather than carbs. Other sources indicate that HIIT exercises like sprints can be more effective in a shorter period of time than running.
It helps to strengthen your muscles
With HIIT you can also strengthen and build more muscle. The rule is simple: the more fat you burn, the more muscle your body will get. The relationship between fat and muscle is inversely proportional. This happens mostly with the muscles that are used during workouts. Most HIIT workouts involve several muscles from the whole body. Also, you can find targeted HIIT for instance for lower body or upper body.
HIIT workout benefits: It may help to reduce blood sugar
Another huge advantage of HIIT is that you can cut down or control blood sugar. Simply explained, a faster, more efficient metabolism will help to move blood sugar. This is especially important in individuals who are overweight or prone to developing type 2 diabetes. HIIT also reduces insulin resistance, which is a very common risk that increases getting diabetes. Some evidence show that people who include more HIIT in their routine are more able to control blood sugar than with other types of workouts.
No equipment needed
This is by far one of the top highlighted benefits of doing HIIT. You basically need little to no equipment to start or do these exercises. Therefore, they are cost effective. For the most part, HIIT utilizes your own body weight, so you are boosting your heart rate with simple and efficient plyometric exercises or jumping jacks, to give you some examples. Your main focus here is to increase your heart rate and cardiac function.
Pro tip: When I want to add a little more tension and effectiveness to my exercises, I use resistance bands. By using these bands, you put more tension on your muscles, which is what will build and tone your body. I use the ones for upper body, that come in 3 resistance levels, and for lower body, I use the 3 level glute bands. What I love about the lower body resistance bands is that they have more grip, so they don’t slip and help to keep a better posture. And yes, you will feel the burn! I also do my core workouts using my Sweet Sweat waist trainer. You can see all the ones I’m using below, from Alta Fitness. You’ll get a 20% discount on your purchase.
It can be done anywhere
Just as with the equipment, HIIT’s greatest benefits includes space efficiency. You don´t need to go to fancy gym nor use a specialized are for HIIT. You can do these types of trainings at home, at the gym, at the beach, or any other space that works convenient for you. As long as you get your body moving, that’s all that really matters. Any good convenient space for you will do the trick!
You can do tons of different exercises
As said earlier, HIIT workout benefits include a variety of combined circuits and exercises. You can do jumping squats, glute activations, battle ropes, etc. Get very creative here and this will make the workout experience even more exciting. You don’t have to do the exact exercises all the time, you can even combine more than two exercises at the same time. As long as you hit the high intensity in a short period of time with less recovery periods, you will get the objective.
You “challenge” your body
Being creative, trying new techniques and varying your routines are things that will get you better results when doing HIIT. These types of workouts are all about moving your body and taking it out of it’s comfort zone. This is especially true when you are starting out. You will discover how your body will adapt to different techniques and routine combinations. That is precisely what will take your body to the next level and improve your overall physical condition and wellbeing.
HIIT workout benefits: It’s time effective
Such a time saver it is! HIIT is the best type of exercise you can do if you are always on the run, or with limited time available. This workout can be done anywhere from 30 to 45 minutes. You chose where and how you want to start. But, for the most part, you can set up your own workout routine that fits into your lifestyle and time management demands. The most important thing is that you get going with a good fitness routine that suits your needs and your busy schedule.
The bottom line…
There are tons of HIIT workout benefits. Mainly, HIIT is to help your body get in shape with effective workouts in less period of time than any other routines. You boost metabolism and get a better heart rate. This will also help you burn fat, lose weight, increase endurance and strengthen your muscles. HIIT workouts are very convenient in terms of time, little equipment and space. You should be able to see faster results than with other types workouts in the same period of time. With HIIT you also get to vary your own routines and not get bored! Give it a try and share this guide with your friends. Let me know your thoughts and progress in the comments below.
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust. There is no additional cost to you.
