Before we discuss the 7 proven benefits of HIIT and how to do it properly, let’s have a quick recap of what HIIT is in case you don’t already know!
HIIT (High-intensity interval training) is a training technique where you give a huge effort in a short period of time, followed by a period of rest or active recovery. A few simple examples would be:
- 30 seconds of sprinting followed by 30 seconds of rest repeated for 10 minutes
- 45 seconds of fast jumping jacks followed by 15 seconds of rest repeated for 12 minutes
- A Tabata style HIIT workout, which is 20 seconds of work and 10 seconds of rest repeated, usually for a duration of only 4 minutes.
Both the work and rest interval can last for however long you like, but with most workouts, you usually find the intervals last for around 10 seconds to 1 minute, and between 4-20 minutes in total.
The work intervals can be done with almost any exercise activity; sprints, kettlebell swings, squat jumps. It all works as long as the exercise is done with a lot of intensity! The rest intervals can also include jogging, bouncing in place or just chilling!
You might be wondering why I should do this? Does this have any advantage over regular cardio?
Well there is quite a bit of scientific merit behind the wonders of HIIT and here are the 7 proven benefits on why it works.
- You save time at the gym
The number one excuse for being out of shape is always lack of time. People would say things like “I’m just too busy” or “It takes too long to get to the gym”. If you’re one of these people who literally run out of hours in the day, HIIT might be perfect for you. Instead of regular cardio, where you give a lower effort for a longer period of time, a good HIIT workout is much shorter. - There’s no equipment needed
You can perform HIIT with all sorts of exercises, but it can also be done almost anywhere with absolutely no weights or equipment. If you can’t make it to the gym that day, doing a HIIT workout from home is always a great option. - Mix things up
Another serious advantage of HIIT is that it gives you the ability to mix things up. Lots of people complain about not being able to stick with a routine because they get bored. Since HIIT is not a specific exercise, it can be done with sprints, jump ropes, battle ropes, kettlebells, burpees, and whatever you can think of. You will always be able to create some sort of variety in your workouts and keep things fresh with HIIT. - People seem to stick with it.
In one study of 44 participants, we see that people greatly preferred HIIT workouts over other forms of cardio. The more you enjoy a particular workout, the more likely you’re going to stick with it. - Improved VO2 max
Your VO2 is the amount of oxygen you can use during intense maximal exercise. The better the VO2 max a person has, the longer and harder the person can work out intensely and the better health you will likely be in. In multiple studies it has been shown that those who use HIIT vs. steady state cardio have a much greater improved VO2 max. - HIIT matches regular cardio’s EPOC
There’s a lot of hype around HIIT’s EPOC “Excess Post-Exercise Oxygen Consumption” which is the burning of extra calories long after a workout. While most of the claims found greatly exaggerated HIIT’s effect on EPOC, it is true that a 20 minute HIIT session will give you similar “after burn” effects as steady state cardio for 60 minutes. - HIIT burns just as much fat as cardio
In multiple studies, we see that HIIT burns just as many calories as steady state cardio in ½ the time and even in some studies, 1/3 of the time. In other studies, we see that HIIT targets and burns more body fat than traditional cardio.
In a much shorter period of time you’ll get the same amount of calorie burn and potentially more fat burning by using HIIT.
So, is HIIT the magical formula for getting rid of belly fat and getting 6 packs?
No. You can’t do HIIT and eat 13 burritos post-workout and expect to get washboard abs. While HIIT can definitely help in your fat loss efforts, you need to be eating a great diet first, if fat loss is your goal. It can be a helpful fat burning tool in your health arsenal.
How do I do HIIT properly?
You should watch lots of videos around the topic so you avoid any wrong moves that may hurt you. We have an awesome blog on What Every Fitness Beginner Needs To Know to get your research started.
I’m in a cardio routine and love it. Should I stop my routine and use HIIT instead?
No! The goal is to find a form of exercise and diet you love, and be able to stick with. If you’ve done that you’re doing better than 95% of the population.
The benefits gained from HIIT are not so much greater than cardio that you should switch over from something you truly enjoy.
Should I do HIIT before or after weights?
Neither. HIIT is incredibly taxing on the body because it’s so intense! Do this type of training separate from your weightlifting to avoid injury.
Now that you know the 7 proven benefits of HIIT, get your journey kick-started and check out The Perfect Beginner HIIT Workout!