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.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise

  • HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time.
  • Due to the intensity of the workout, HIIT can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.
  • High-intensity intervals can produce a similar fat loss to traditional endurance exercise, even with a much smaller time commitment. They can also reduce unhealthy visceral fat.
  • If you are not very active, you may gain some muscle by starting HIIT but not as much as if you performed weight training.
  • High-intensity interval training can improve oxygen consumption as much as traditional endurance training, even if you only exercise about half as long.
  • HIIT can reduce blood pressure and heart rate, primarily in overweight or obese individuals with high blood pressure.
  • High-intensity interval training may be especially beneficial for those needing to reduce blood sugar and insulin resistance. These improvements have been seen in both healthy and diabetic individuals.