The 7 Benefits of High Intensity Interval Training

Understanding the benefits of high intensity interval training or HIIT is critical for those who want to get into shape quickly and efficiently. This type of exercise will seriously challenge you and change the way you approach working out. However, the many benefits of high intensity interval training make it worth understanding, particularly if you want to get into shape quickly or improve your overall fitness without delay.

1. Fast Calorie Burning

If you don’t have a lot of time to exercise, HIIT is a great choice. You will go through just 30 minutes of exercise during this routine, which includes weight training, running, biking, and other types of intense exercises.

Even better, you’ll use more calories than you would have with other types of exercises. It is estimated that you will burn at least 25 percent more calories during this routine when compared to less intense workouts. And even if you don’t get rid of more calories during this period, you can at least burn a high amount.

young man in shorts jogging

2. Intense Fat Burning

Burning extra calories is nice when exercising, but most people want to use it to get rid of excess fat. Thankfully, HIIT is an exercise that not only burns fat but decreases your BMI. In fact, it has been found that just 20 minutes of HIIT performed three times a week can help a person lose nearly five pounds in 12 weeks without changing their diet.

Even better, it was found that HIIT also reduces your concentration of visceral fat. This type of fat is problematic because it surrounds your internal organs and affects their health. Thankfully, HIIT has been found to be one of the best ways to focus on this type of fat and get it out of your body.

3. Increased Metabolic Rate

While all exercise will naturally increase your metabolic rate, HIIT will increase it even more. In fact, one of the main benefits of high intensity interval training is the way that your metabolism will not only increase but stay at a higher rate for hours after you finish working out.

In fact, it was shown that just two minutes of HIIT could increase your metabolism more intensely than 30 minutes of running. As a result, your body will burn more calories, you will feel healthier, and you will have a higher level of energy.

4. Increased Oxygen Consumption

Your body’s muscles, organs, tendons, and nerves consume oxygen to operate efficiently. Unfortunately, poor exercise can decrease your oxygen consumption efficiency and make it more difficult for your body to stay healthy. This problem can also complicate how well your organs operate.

Thankfully, HIIT naturally increases your oxygen consumption throughout the body. And while this benefit is true of all exercise, HIIT produces these benefits in just 20-30 minutes. In fact, it may improve your oxygen consumption even more than 60 minutes of cycling or jogging.

5. Improve Your Muscle Mass

Getting into shape is about more than just losing weight. It should also consist of increasing your muscle mass. While you don’t have to get ripped to be healthy, leaner muscle mass helps your body run more efficiently, eliminates body fat, and even improves your body’s resting metabolism.

And research has found that many individuals will gain muscles by using HIIT regularly. These gains were focused mostly on the legs and the trunk of the body. However, it is also possible to improve muscle gains elsewhere by adjusting your routine a little.

young fit woman waving battle ropes

6. Decreased Heart Rate and Blood Pressure

One of the biggest benefits of high intensity interval training is an increase in your overall heart health. That’s because specialists have found that HIIT can reduce your heart rate to safer levels and also improve your blood pressure. These improvements appeared primarily in overweight individuals.

In fact, this benefit was less apparent in those with a healthy weight. Therefore, overweight individuals who are suffering from high blood pressure should consider the benefits of this workout routine. However, they should talk to their doctors first to ensure they are healthy enough for it.

7. Bettered Mental Health

One surprising find about HIIT is that it can improve your overall mental health. That’s because it improves the blood flow through your body and to your brain. Increased oxygenation of the brain helps to improve your mood and manages minor mental health symptoms.

Beyond that, HIIT can also decrease your blood sugar levels to manage the kind of mood swings a poor sugar balance creates. While HIIT and exercise should never be considered a stand-alone treatment for severe mental health disorders, it may help decrease symptom severity.

Summing Up

As you can see, the benefits of high intensity interval training are diverse and interesting. If you want to get into shape and don’t mind getting a little exhausted, consider trying it out. And if you know any more benefits of high intensity interval training that we may have missed, please don’t hesitate to drop a line. You can also share this article with friends and family members who you think would appreciate this type of exercise.

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