Doing a HIIT workout kick starts your body’s metabolism to a level that the fat-burning effects last hours after the session is complete. A healthy metabolic system can rid toxins from your body more efficiently. An improved rate of metabolism makes it less likely for you to gain weight. So if you are consistent with your HIIT workouts, it can help increase your overall metabolic rate. In addition to increased calorie burn and muscle strength, HIIT workouts stimulate the production of your human growth hormone (HGH) up to 450%, so your metabolism will be raised for the next 24 hours. HIIT is even more effective when combined with a strength training routine. HIIT also benefits in terms of building muscle strength: HIIT is an effective whole-body workout that targets all muscle groups in a short time. But research has shown that with HIIT, you can preserve those hard-earned muscles while burning the maximum amount of fat. We know that it’s hard to lose fat while maintaining muscle. Since HIIT helps burn more calories because of EPOC (Excess Post-Exercise Oxygen Consumption), it urges your body to burn fat and utilize energy instead of carbs, and so you lose weight. One of the many factors why HIIT is so popular is because it is extremely effective in weight loss. Since HIITs are tougher on your body, the EPOC on average tends to be higher, adding about 6% to 15% more calories to the overall workout energy expenditure. EPOC is how much oxygen your body needs post-workout to get your body back to normal.ĮPOC generally occurs 2 hours after an exercise when the body is restoring itself to pre-workout levels. This process is termed EPOC (Excess Post-Exercise Oxygen Consumption). HIIT not only helps burn more calories during the workout but also helps burn calories at a higher rate after your workouts. We know that our body is constantly burning calories, even at rest. When it comes to burning fat during exercise, HIIT burns more calories than typical aerobic workouts of same intensity and duration. So, when you are swamped with work and family obligations, HIIT is an excellent choice to get the most bang for your fitness buck. Some researchers have found that 15 minutes of HIIT three times a week can be as effective as running on the treadmill for an hour. Also, HIIT targets both aerobic and anaerobic fitness unlike the standard cardio exercises that only target aerobic. This means that you can get in heavy-duty and efficient workout done without logging hours in the gym. With high-intensity interval training, you can burn exactly the same amount of calories as with other cardiovascular exercises but in a much shorter time frame. Some famous HIIT exercises are listed below:īenefits Of High Intensity Interval Training 1. This is followed by recovery intervals that should be as long or slightly longer than the workout interval (or until breathing is quick, but under control). Theoretically, you can apply it to any form of exercise if you can reach 80-95% of your max heart rate for 30 seconds to 8 minutes (depending on the workout). Typically, a HIIT workout lasts for 10–30 minutes. Just as it sounds, it is an intense workout that involves bursts of intensity intervals paired with rest intervals. HIIT is a highly efficient way to burn calories and get the heart rate pumping. What Is High Intensity Interval Training Or HIIT? Let me walk you through 10 important things that you need to know about HIIT. Most of us have heard this term but don’t know how it is different from other cardio or strength training workouts. It is one of the most popular workouts in recent years, and all for good reasons. Whether you are a gym enthusiast, an aspiring athlete, or researching new workouts online, you would have probably heard of high-intensity interval training or HIIT.
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