HIIT - What Is It And What Benefits Does it Offer

If you had to guess, what would you say is the biggest roadblock for people who want to get fit?

Genetics? Lack of equipment? Not having access to a good coach?

What if I were to tell you that it’s none of them. In truth, the biggest roadblock for people is time. More specifically, the lack of it.

Ask most people today why they don’t work out, and a solid 80 percent will give you this answer:

“I just don’t have the time for it.”

But do you know what? There is a simple way to overcome this roadblock, and it has to do with HIIT. Let’s see...

What is HIIT?

HIIT stands for high-intensity interval training and is characterized by short bursts of intense activity, followed by periods of recovery. For example, run at 80 percent of your maximum for 30 seconds, walk for a minute, and alternate between the two several times.

The great thing about HIIT is that you can apply the principles to numerous activities, including weight training, calisthenics, jump rope, cycling, treadmill running, and more.

The goal is to push yourself hard for a short period, rest up to catch your breath, and repeat that effort.

HIIT workouts typically last from ten to thirty minutes, depending on the trainee’s fitness level and goals.

What Benefits Does High-Intensity Interval Training Offer?

1. It Doesn’t Take Much Time

The most apparent benefit of HIIT is that it takes less time to do. This can be great for busy individuals who can’t spare forty to sixty minutes for a workout.

For example, instead of going for an hour-long jog, you can have an intense interval running session in half the time and go about the remainder of your day.

2. It Burns a Lot Of Calories

Despite its shorter duration, HIIT gets a lot of praise because it also helps you burn many calories. The reason is simple:

While short, these workouts pack a strong punch because you have to condense a lot more work in a lot less time. It’s not uncommon to burn upward of 200 calories in as little as 15 minutes of exercise, so long as you push hard. 

Plus, HIIT offers a modest excess post-exercise oxygen consumption (EPOC) effect. Research finds this to be relatively small: around seven percent. But it can add up over time.

For example, if you do three HIIT workouts, each burning 300 calories, the EPOC per workout will be 21 calories or 63 for all three sessions. Over the month, that’s an extra 250+ calories burned for not doing anything special.

3. It Helps You Build Muscle And Athleticism

Another significant benefit of HIIT is the impact it has on your muscle mass and athletic ability. Unlike less intense activities, HIIT recruits a substantial percentage of your muscle fibers, which helps strengthen and develop them. As a result, you can expect to build muscle and lose fat on a HIIT program.

Plus, HIIT activities are pretty challenging, which helps you build power, speed, strength, and general athleticism.