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The 5 Benefits of H.I.I.T Workouts

H.I.I.T is short for high intensity interval training. "HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest." (Shape, 2013)



A HIIT workout has numerous benefits, so seem almost too good to be true, but science backs it up.


High Intensity Interval Training workouts:


Are Time Efficient


Most HIIT workouts are not long. They typically last around 30 minutes but can stretch to an hour or even be shorter. " Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour." (Shape, 2013) "'You can get the same, if not greater, results in half the time of low-intensity longer-duration workout sessions,' says Holland, citing a 2013 study in the Journal of Physiology." (Men's Journal)



Burn More Fat and Calories, Even for Hours After


“HIIT burns more calories during and after a workout than continuous aerobic training,” says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S. “The bursts of increased intensity simply increase the caloric expenditure; thus, more total calories are burned, aiding in better body composition.” Even more: You burn more calories for about two hours after exercise, adding to the greater caloric burn, he explains. Exercise post-oxygen consumption is the body’s natural ability to return to homeostasis after exercise. “With HIIT, the total calories burned is greater in EPOC than with continuous exercise,” he says. (Men's Journal)


Helps Develop a Healthier Heart



"Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace." (Shape, 2013)


Increases Metabolism


"In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!" (Shape, 2013)



Boosts Endurance


"Next time you’re slogging on a run, pick it up—just for 60 seconds. Just one minute of high-intensity work during an otherwise not-so-hard workout can boost your endurance and your overall health (according to measures like improved blood pressure and higher counts of mitochondria, which help fuel your body and brain), according to a study in PLoS ONE. That improved endurance will carry over to your more moderate-intensity runs, rides, and other workouts." (Men's Journal)


https://www.mensjournal.com/health-fitness/7-scientifically-proven-benefits-interval-workouts/3-hiit-workouts-can-boost-your-endurance/


https://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit


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