9 Surprising HIIT Workout Benefits and Why You Need More Interval Training

The benefits of HIIT workouts are the key reason why many individuals incorporate this training method into their fitness routines.

HIIT, or High-Intensity Interval Training, involves alternating between intense activity and brief rest, making it a unique and efficient approach to exercise.

It is evident from the benefits of HIIT workouts that this style of training appeals to those looking for effective and time-efficient ways to achieve their fitness goals. Many fitness enthusiasts and athletes recognize the transformative impact HIIT workouts can have on their performance, fitness, and well-being.

The structured intervals and intensity levels create a dynamic workout environment, underscoring why HIIT workouts and their many benefits continue to attract many individuals seeking optimal results.

What Are HIIT Workouts

High-Intensity Interval Training or HIIT works by alternating the intensity of your exercises.

Interval Training combines very high-intensity bursts of exercise within a short period. It is, then, followed by a similar period of rest. The cycle of alternated fast and slow paces occurs throughout the workout

An example of a HIIT workout could be 30 seconds of sprinting, followed by 30 seconds or so of jogging or walking. Repeat the cycle for 10 minutes to complete a HIIT workout.

The key to the success of any HIIT workout is how fast you can get your heart rate to beat and how it recovers.

The success of a HIIT workout does not depend on what you do. It is how hard you do it that is important. According to experts, increasing the intensity of your workout will more than make up for shorter workout sessions.

Benefits of HIIT Workouts

The science behind the effectiveness of a HIIT workout is quite simple. Alternating the intensity of your workout forces your body to exert more effort than in a steady-paced exercise.

Here are some exceptional benefits of HIIT workouts and why you should adopt the routines and make them part of your training regimen. You will get great results, helping to improve your fitness and health in less time.

HIIT can help you burn more calories

One of the greatest benefits of HIIT workouts is their ability to help you quickly burn more calories.

Studies show you can burn more calories in a HIIT workout than in a steady-paced aerobic session (1).

A HIIT workout can help increase your basal metabolic rate or BMR. (2, 3, 4) The BMR measures the number of calories you need to burn to make it possible to survive when your body is at rest. The calories you burn include what you need to help you breathe in and out, digest food, and circulate or pump blood around your body.

Studies have shown that the very intensive nature of a HIIT workout raises your metabolism during the exercises. And your metabolism will stay at a high level long after exercising.

The higher metabolism allows your body to continue to burn more calories after your workout.

Thus, one of the excellent benefits of HIIT workouts is that your body will metabolize fat for fuel when you exercise.

Your body will then use some of the stored fat for the energy needed for the post-exercise recovery.

A HIIT workout can engage muscles that you don’t usually use. This can help your body to burn more calories during and after your workout. Switching things up will maximize your efforts during the HIIT exercises

Thus, include a HIIT workout in your weight loss plans if you are trying to lose weight. Doing so can help you burn more fat to help you achieve your goals.

HIIT Workouts can boost your aerobic capacity

Aerobic capacity is the highest amount of oxygen your body can use during an intensive exercise. It is where your body uses as much oxygen as possible or most efficiently.

Your body uses energy that your muscles draw from various sources during a HIIT workout. That comes from oxygen. Thus, the more oxygen you can consume, the more physical work you can do.

According to some studies, and one of the great benefits of HIIT workouts is that the method can challenge your body to push your aerobic capacity to higher levels.

Studies show that a HIIT workout can help your heart to pump oxygen to various parts of the body much better than workouts that go at a steady rate

It can enhance your level of endurance and muscle strength

Studies show the method can help increase your skeletal muscle and boost strength, making that one of the benefits of HIIT workouts. Strong muscles allow you to easily perform many day-to-day activities, such as lifting heavy luggage.

High-intensity training can also help you build endurance. That allows you to perform various activities for many minutes or hours. Such activities include walking and gardening.

One study found that a HIIT workout can benefit those in many sporting activities, including tennis. It showed you can improve your athletic performance by doing two or three HIIT sessions every week.

Thus, if you are into long-distance sports, such as the 10K, marathon, or triathlon, you would benefit by including a HIIT workout in your endurance training sessions.

Thus, one of the benefits of HIIT workouts is their ability to improve muscle mass

A HIIT workout can be fun

Some benefits of HIIT workouts are they are fun, versatile, and engaging.

It gets boring if you keep doing the same exercises all the time. Your body also gets used to the routines. That makes the exercises less effective after a while.

The above does not happen when your fitness routine includes HIIT workouts. You can vary the exercises without losing their impact on your fitness goals.

HIIT exercises are very flexible, and you can adapt them to suit your plans and lifestyle. You can easily change the types and times you exercise, keeping your body guessing during your HIIT workout.

Thus, it becomes difficult for your body to get used to the exercises. That can help make the HIIT workout more effective. It can also help you to get the results you want.

HIITS can help improve and strengthen your cardiovascular system

One of the benefits of HIIT workouts is they are some of the most efficient ways to make your cardiovascular system stronger

Studies have shown that a routine HIIT workout can improve resting blood pressure and heart rate reserve. According to the American College of Sports Medicine (ACSM), a high-intensity exercise takes you in and out of an anaerobic state (8).

An anaerobic state is a stage at which your body can produce energy without oxygen when exercising at a high intensity. That can help improve cardiovascular health.

It is widely accepted that extreme exercises can produce extreme results for your body and brain. It could damage your heart and arteries and lead to injuries.

Most people find it quite hard to push themselves to an anaerobic zone when doing exercises of moderate intensity. That is not the case when doing a HIIT workout.

You can push yourself to the anaerobic zone with interval training. The reason is the resting intervals built into the workout. That can lead to a lower resting heart rate and eventually reduce the possibility of developing a heart condition.

It can save you money

A high-intensive training regimen can comprise bodyweight exercises. Thus, you do not need any equipment to help you reap the many benefits of HIIT workouts.

You do not need a gym membership either. You can do most of the exercise within the confines of your home, in your living room, garage, yard, office, or even in your hotel room.

Thus, you can enjoy HIIT workout benefits without spending a dime. You only need time and dedication

HIIT can help manage glucose levels in diabetic patients

According to research, regular high-intensive training can help manage your blood glucose levels (10), making that one of the benefits of HIIT workouts.

A recent study examined blood glucose levels in some type 2 diabetes patients who did HIIT exercises for two weeks. It found that the blood glucose levels of the patients in the study fell considerably.

Another research came to a similar conclusion. That study found that a regular HIIT workout can help increase the glucose metabolism in your muscles.

A routine HIIT workout can also help increase insulin sensitivity in patients with type 2 diabetes. The study also found that the glucose uptake in thigh muscles returned to normal within the two weeks the participants took part.

A further study concluded that a low-volume HIIT workout, undertaken regularly, is a time-efficient way to use exercises to help treat type 2 diabetes.

Several short exercises come together to make up a HIIT workout. That makes it convenient for those suffering from diabetes. That is such people might find longer exercise sessions risky.

Thus, you can enjoy the benefits of HIIT workouts and regular exercises without worrying about your blood sugar levels spiking or dropping if you are in that category.

A very efficient way to meet your fitness goals

HIIT workouts are quite popular for many reasons

Studies show HIIT workout benefits are like what you get from exercising with moderate intensity. But you can achieve that within a shorter workout time (6).

That makes it possible for many exercisers to squeeze a HIIT workout into their lifestyle, no matter how tight their schedules are.

You can change the exercises for different fitness levels. That is because the routines are very flexible. You can make changes to suit different situations and conditions.

Thus, people from various age groups can benefit from incorporating a regular HIIT workout into their lifestyles.

Interval training is also suitable for both experienced and novice exercisers. Also, people who are overweight or suffering from such illnesses as diabetes can all benefit.

The composition of a HIIT workout can vary greatly. Exercises can range from walking, cycling, swimming, squatting, elliptical cross-training, aqua training, etc.

Within the short interval training session, you can burn twice the calories you will burn in a traditional workout over the same period, another of the many benefits of HIIT workouts.

Thus, no matter your lifestyle, you can squeeze in an interval training session and reap the benefits of HIIT workouts.

High-intensity training may have anti-aging benefits

A study by the Mayo Clinic highlighted the anti-aging benefits of HIIT workouts. The study noted that older people who performed high-intensity exercises were able to stimulate muscle growth hormones. That can help such people to maintain lean muscle and energy.

Other studies have found that high-intensity training can help boost brain-derived neurotrophic factor (BDNF). BNDF can help your brain to develop new connections, and repair cells that are failing. A boost in BDNF can help protect your brain from neurodegenerative diseases like Parkinson’s and Alzheimer’s diseases

Final Words from LiveLife

Adding high-intensity training to your fitness plans will allow you to reap the benefits of HIIT workouts.

But, interval training may not suit everyone.

Many people can benefit from high-intensive training. But I strongly suggest you discuss it with your doctor before HIIT exercises, especially if you are a newbie or have a chronic health condition.

It is also good to keep in mind that your body must be ready before you start exercises of such a strenuous nature. This will help you avoid or reduce any risk of injury.

It is good to start slowly, if necessary. Then, increase your pace as you build up stamina and condition your body. You will marvel at the results if you take the HIIT workout seriously.

You do not need to spend hours exercising with high-intensity interval training. You also do not need to spend a fortune on a gym membership or expensive equipment.

High-intensity training is a smarter way to achieve your fitness and health goals. Embrace it and enjoy the many benefits of HIIT workouts.