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The Benefits of High-Intensity Interval Training (HIIT)

January 11, 2024 3 min read

The Benefits of High-Intensity Interval Training (HIIT)

What is High-Intensity Interval Training (HIIT)?

High intensity interval training (HIIT) is a type of exercise that alternates between short periods of intense effort followed by short periods of rest or lower-intensity activity. This type of training has become popular in recent years as it offers a number of benefits over traditional steady-state exercises such as running or walking. HIIT is often used to burn fat and build muscle, as well as improve cardiovascular health.

Benefits of HIIT

HIIT is one of the most effective ways to get in shape and achieve your fitness goals. Here are some of the top benefits of high-intensity interval training:

Burns Fat Fast

One of the main reasons why people love HIIT is because it helps them burn fat quickly. During HIIT workouts, your body is forced to work harder than it would during a steady-state workout, resulting in more calories burned in a shorter amount of time. Plus, the afterburn effect, or the excess post-exercise oxygen consumption (EPOC), means your body will continue to burn calories even after you finish your workout.

Improves Cardiovascular Health

HIIT can also help improve your cardiovascular health. During an HIIT workout, your heart rate increases significantly, which can help strengthen your heart and improve your overall cardiovascular health. In addition, HIIT can help decrease your blood pressure and improve your cholesterol levels.

Builds Muscle

HIIT is a great way to build muscle. The intense bursts of energy during HIIT workouts cause your muscles to contract more forcefully, resulting in increased muscle strength and mass. Plus, HIIT can help burn fat faster so you can reveal the muscle definition you’ve been working hard for.


One of the biggest benefits of HIIT is that it’s very time-efficient. While traditional steady-state cardio such as jogging or biking can take up to an hour, HIIT workouts typically take less than 30 minutes—making it perfect for busy schedules. And since you’re working harder during HIIT, you end up burning more calories and getting better results in less time.

Fun and Challenging

HIIT workouts can be a lot of fun and challenging. You can mix up the exercises to keep things interesting, and the intensity can always be adjusted to fit your fitness level. Plus, HIIT workouts are often done in a group setting, which can make them even more enjoyable.

Tips for Getting Started with HIIT

If you’re new to HIIT, here are a few tips to help you get started:

  • Start slow: Don’t jump into HIIT if you’re not already exercising regularly. Start with low-intensity exercises to warm up and gradually increase the intensity as you get more comfortable.
  • Find a routine: Set up a regular HIIT routine to stay motivated and on track. Try to do HIIT workouts at least three days a week for maximum results.
  • Mix it up: Don’t stick to the same HIIT routine every time. Mix up your exercises and the intensity of your workouts to keep things interesting and challenging.
  • Get the right equipment: Make sure you have the right equipment for your HIIT workouts. Invest in a quality pair of shoes, a heart rate monitor, and other tools that can help you get the most out of your workouts.

High intensity interval training (HIIT) is an excellent way to get in shape, burn fat, and build muscle quickly. It’s also very time-efficient and can be tailored to fit any fitness level. So if you’re looking for a fast and effective way to reach your fitness goals, give HIIT a try!