7 Benefits of HIIT (High intensity interval training)

High intensity interval training, or HIIT, has surged in popularity across the fitness landscape, and for good reason.

This dynamic approach to exercise combines short bursts of intense activity with periods of rest or lower-intensity exercise. It’s a format that challenges the body, boosts health, and fits neatly into even the busiest of schedules.

From burning fat more efficiently to improving your cardiovascular health, HIIT offers a wide range of advantages.

So, let’s explore how this method of training can transform your fitness regime, help you achieve your health goals, and most importantly, make you feel great about your body and what it can achieve.

What are the benefits of high-intensity interval training?

High-intensity interval training (HIIT) stands out as a beacon for those seeking effective, efficient workouts that fit into a hectic lifestyle [1].

It’s more than just a trend; it’s a scientifically backed fitness approach that substantially benefits your health, time, and overall well-being. Let’s break down these advantages:

1. Efficient fat burning

This dynamic workout approach boosts your metabolism, ensuring you burn calories long after you’ve left the sweat on the floor. Here’s how HIIT stands out in torching fat:

  • Maximizes calorie burn: Short, intense bursts of exercise ramp up calorie expenditure, leading to more calories burned in less time.
  • Stokes metabolic rate: The afterburn effect keeps your metabolism high post-workout, meaning you’re still burning calories even when you’re not working out.
  • Targets fat, not muscle: Unlike some forms of exercise that may deplete muscle, HIIT focuses on fat loss, preserving hard-earned muscle mass.
  • Adaptable intensity: You can tweak the intensity to suit your fitness level, ensuring you’re always burning fat at an optimal rate.

HIIT offers a straightforward, effective path to fat loss, making it a smart choice for those looking to enhance their fitness efficiently.

efficient fat burning

2. Improved cardiovascular health

Pushing your limits in short bursts has a big payoff, making your heart stronger and more efficient. Here’s why HIIT is a win for cardiovascular fitness:

  • Boosts heart efficiency: Your heart learns to pump blood more effectively, improving your overall cardiovascular system.
  • Lowers blood pressure: Regular HIIT can help reduce high blood pressure, a key factor in heart health.
  • Decreases resting heart rate: A lower heart rate when you’re at rest means your heart doesn’t have to work as hard, reducing wear and tear over time.
  • Improves endurance: Over time, HIIT enhances your stamina, allowing you to perform physical activities with less fatigue.

Embracing HIIT can lead to a healthier heart and a more vibrant life. It’s an accessible way to care for your heart, no matter where you are on your fitness journey [2].

3. Increased metabolic rate

This workout strategy does more than just burn calories during exercise; it keeps your metabolic engine running hot long after you’ve finished. Here’s how HIIT helps you boost your metabolic rate:

  • Sustains higher metabolism: High-intensity workouts boost your metabolism for longer after the exercise than steady-state cardio due to the afterburn effect.
  • Enhances insulin sensitivity: Improved insulin sensitivity means your body can more effectively use glucose for energy, keeping your metabolism efficient.
  • Increases fat oxidation: HIIT encourages your body to burn fat for energy instead of carbs, leading to a more efficient metabolic process.
  • Adaptable for all levels: Regardless of your fitness level, HIIT can be adjusted to ensure you’re always challenging your metabolism.

With HIIT, you’re not just working out smarter; you’re making your body a more effective calorie-burning machine throughout the day.

4. Muscle building and maintenance

HIIT isn’t just about losing fat; it’s also a fantastic way to build and maintain muscle. This dynamic approach to fitness targets various muscle groups, promoting growth and strength without the monotony of traditional workouts. Here’s how HIIT stands out in muscle building and maintenance:

  • Targets multiple muscle groups: HIIT workouts often involve full-body exercises that engage and strengthen different muscles simultaneously.
  • Promotes muscle growth: The high-intensity nature of the workouts stimulates muscle hypertrophy, leading to growth.
  • Preserves muscle mass: Even as you burn fat, HIIT helps maintain lean muscle, ensuring that your weight loss is primarily fat.
  • Increases human growth hormone (HGH): HIIT has been shown to boost levels of HGH, which is essential for muscle growth and health [3].

Incorporating HIIT into your routine means you’re not just slimming down; you’re sculpting a stronger, more muscular body.

5. Requires no equipment

Engaging in HIIT can be a transformative experience, offering relief from stress and enhancing overall mood. Here’s a closer look at how HIIT benefits your mental wellbeing:

  • Reduces stress: Intense physical activity triggers endorphin release, known as the body’s natural stress reliever, promoting feelings of happiness and euphoria.
  • Improves mood: Regular HIIT sessions can help combat depression and anxiety, thanks to the endorphins and other chemicals like dopamine and serotonin that are released during exercise.
  • Boosts brain function: Physical activity enhances cerebral blood flow, perhaps ameliorating cognitive processes and mitigating the likelihood of cognitive deterioration.
  • Enhances sleep quality: By expending energy and reducing stress, HIIT can help you fall asleep faster and enjoy deeper sleep.

HIIT’s impact on mental health is profound, offering a natural, effective way to feel better, think clearer, and enjoy a more balanced emotional state.

6. Enhances mental health

HIIT not only transforms your physique but also plays a significant role in enhancing mental health. The intense physical exertion involved in HIIT triggers a cascade of positive effects on your brain, offering a powerful antidote to stress, anxiety, and depression.

Here’s how engaging in HIIT can uplift your mental state:

  • Stress reduction: Intense workouts increase endorphin levels, the body’s natural mood lifters, significantly reducing stress and creating a sense of well-being.
  • Mood boost: Regular participation in HIIT can elevate your mood by releasing endorphins, serotonin, and dopamine, which combat feelings of depression and anxiety.
  • Improved cognitive function: The increased blood flow to the brain during exercise enhances cognitive functions, leading to better concentration and a sharper mind.
  • Better sleep: Engaging in HIIT can help regulate your sleep patterns, making it easier to fall asleep and improving the quality of sleep [4].

By incorporating HIIT into your routine, you’re not just working towards a stronger body but also a healthier, more resilient mind.

7. Time efficiency

This method stands out for its ability to deliver significant health and fitness benefits within a remarkably short period. Here’s why HIIT is synonymous with time efficiency:

  • Short workouts: A typical HIIT session can last from just 20 to 30 minutes, making it easy to fit into a busy schedule.
  • High calorie burn: These brief, intense workouts maximize calorie burn quickly, offering more bang for your buck compared to traditional workouts.
  • Increased afterburn: The afterburn effect means your body continues to burn calories at an elevated rate long after the workout is over.
  • Flexible scheduling: With no need for equipment, HIIT workouts can be done anytime, anywhere, eliminating time spent traveling to and from the gym.

HIIT makes it possible to maintain a fitness routine without sacrificing other responsibilities, proving that time constraints don’t have to be a barrier to staying fit and healthy.

time efficiency

How do I incorporate HIIT training?

Incorporating HIIT into your fitness routine is simpler than you might think. Whether you’re new to exercise or a seasoned athlete [5], HIIT can be adapted to fit your fitness level and schedule. 

If you’re new to HIIT, begin with shorter workout sessions, perhaps 10-15 minutes, and gradually increase the duration as your fitness improves.

Select exercises that target different muscle groups for a full-body workout. Combine cardio moves like jumping jacks or high knees with strength exercises such as push-ups and squats.

Structure your workout. Twenty seconds of maximal exertion followed by 40 seconds of recovery is a typical HIIT format. Depending on how fit you are, modify the workouts’ intensity and rest intervals.

Aim to incorporate HIIT workouts into your routine 2-3 times a week, allowing for rest or lower-intensity exercise on other days.

HIIT is demanding. Pay attention to your body’s signals and take extra rest days if needed.

Remember, the key to HIIT is intensity. Push yourself during those high effort intervals for the best results. With regular practice, you’ll notice improvements in your endurance, strength, and overall fitness.

Final takeaways

The beauty of HIIT lies in its adaptability. Whether you’re squeezing a workout into a lunch break or looking for a comprehensive exercise regime that doesn’t require a gym membership, HIIT can be tailored to meet your needs.

HIIT’s simplicity and accessibility make it an excellent choice for anyone, regardless of fitness level or experience.

We encourage you to share your experiences and successes with HIIT. Community engagement can provide additional motivation and support as you work towards your goals. Whether you’re a beginner or looking to challenge yourself further, there’s a place for you in the HIIT community.


What are the benefits of high-intensity interval training?

High-intensity interval training boosts metabolism, improves cardiovascular health, and can lead to efficient fat loss. It also saves time and can be adapted for any fitness level.

Is a 20 minute HIIT workout enough for the day?

Yes, a 20-minute HIIT workout can be enough, as it’s highly efficient at burning calories and improving fitness in a short amount of time. Consistency and intensity are key to seeing results.

Who should not do HIIT?

Individuals with heart conditions, high blood pressure, or joint problems should consult with a healthcare provider before starting HIIT. It may not be suitable for those new to exercise or with certain health concerns.

What is the best HIIT routine for beginners?

The best HIIT routine for beginners includes simple exercises like jumping jacks, squats, push-ups, and burpees, with longer rest periods between intense bursts.

[1] https://kellyclarksonketogummies.com/2023/11/24/the-rise-of-high-intensity-interval-training-hiit-revolutionizing-fitness/
[2] https://www.health.harvard.edu/exercise-and-fitness/high-intensity-exercise-and-your-heart
[3] https://avidsportsmed.com/8-reasons-to-try-high-intensity-interval-training/
[4] https://www.healthline.com/health/5-reasons-exercise-improves-sleep
[5] https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.