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Why you need High-Intensity Interval Training

What is High-Intensity Interval Training (HIIT)?

It is estimated that about 30% of people worldwide are not active. Even though the majority of people know that physical activities are beneficial. Unfortunately, time is a major factor that hinders individuals from exercising.

HIIT is a form of interval training that consists of a short period of explosive exercise followed by a period of rest or low-intensity exercise that normally lasts between five to twenty minutes. Here are 7 benefits of HIIT.

  • Burns fat even after your workout

high-intensity interval training (HIIT) enhances fat burn even after you have stopped your workout due to Excess Post-exercise Oxygen Consumption (EPOC). Research shows that HIIT has the ability to increase your metabolic rate for several hours during the course of the day and also boost your stamina by converting fat to energy instead of carbs. Also, Read – Lose weight faster with an intermittent fasting diet

  • Gain and Maintain Muscle

While losing fat, HIIT workouts are good for building and maintaining muscle mass than regular steady-state workouts as long periods of regular cardio exercises can lead to weight loss and muscle loss. HIIT can be a good way for gaining lean muscle by producing anabolic hormones. The increase in endurance and aerobic rate during HIIT helps promote weight loss while retaining muscle mass. However, gaining muscle mass depends on how active an individual is and maybe through daily activities and the level of HIIT.

  • No Equipment Needed

Even though you can use a jump rope, bicycle, and other equipment for HIIT workouts to increase work rate and increase calorie burning, they are not really a necessity. One advantage of HIIT is that you can work out without any kind of fancy gym equipment or weight. You can do workouts like running, jumping, burpees, lunges, squats, and plyometrics for HIIT (any form of exercise which doesn’t require any equipment). The goal is to increase heart rate and get your body to move at maximum capacity.

  • Exercise Anywhere

Just as the equipment isn’t necessary for top intensity interval training, location isn’t much of a problem either. With the right mindset, you choose anywhere you wish to perform all the types of exercises you want. Although you might prefer a gym, home or anywhere you like to work out, it is not, by any means, necessary. Also, watch – 21 Minute HIIT Workout – At Home HIIT Cardio with No Equipment

  • Increase in Metabolism 

High intense activity can result in day-long metabolism, as a result of the high consumption of oxygen during high-intensity activities than the regular steady-state (slow exercises). In addition to fat burning and muscle gain, HIIT also helps promotes the level of Human Growth Hormone in your body which allows more calories to burn. In that process, post-workout metabolism is highly boosted during that period of time.

  • Saves Time

HIIT is an effective and efficient way of putting together an amazing workout routine into a short space of time. Research by the American College of Sports Medicine, 14 days of HIIT improves your cardiovascular capacity as much as 42 to 52 days of endurance workout. You don’t need to spend hours working out to get results, all you need to do is simply spend time doing the right exercise. Consider doing high-intensity interval training (HIIT). The ultimate benefit of HIIT is that you can simply get good results in minimal time. 

  • Healthy and Stronger Heart

Your overall body health requires a healthy heart. HIIT is proven to be one factor for improving blood vessels and arteries of the human heart. According to doctors, cardiac patients are protected from over-exertion by using HIIT due to the short time of the intensity. There so many benefits that’s comes with HIIT and improving your body health, all you need is an open space and will to push yourself at least briefly. Incorporate some 15 to 20-minute sessions into your weekly exercise routine to improve your cardiovascular fitness.


This 21 Minute Workout is an example of a High-Intensity Interval Training (HIIT) Workout. High-Intensity Interval Training can be challenging but beneficial. Have you tried high-intensity interval training? If you have, kindly tell us about your experience!


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