5 Benefits of HIIT Training

High-Intensity Interval Training (HIIT) continues to be one of the top fitness trends year after year. HIIT is known for being effective and fun at the same time with several bursts of movements followed by low-intensity recovery periods. And while it is a continuous top trend, it is also a top misunderstood concept as well. 


With HIIT, you can

-Burn a lot of calories and burn them quickly 

-Metabolic rate is higher for a longer period of time

-Reduce body fat

-Gain muscle and improve your heart health 

-Improve oxygen consumption 

-Reduce heart rate, blood pressure & blood sugar


What Is HIIT?

It’s simple: Less time total to make a big change. Ever heard the term, “more bang for your buck”? That’s exactly it. HIIT consists of short, intense anaerobic exercise with less intense recovery periods. You continue to burn calories for about two hours after exercise (*insert high-five here)! Get this, though - your body will stay in fat-burning mode for up to 24 hours after your workout. The benefits of HIIT are as impressive as the actual workout. Think of “hard work, short rests”. There are five main variables of a HIIT workout. Work and rest durations, intensity of work periods, target heart rate, type of rest, and total volume (amount of rounds). HIIT doesn’t have a bunch of hard-hitting rules. It can be bodyweight-focused, incorporate cardio-heavy exercises, and weights. You can create a circuit for yourself or stick to a couple different exercises. 


A good example of a HIIT workout would look like this: 5 rounds for 30 seconds each with a 30 second break

-Jump Squats


-Shoulder Taps

-Push-Ups (modified if needed)

-Kettlebell Swing



Burn Calories for Hours

It sounds like the best type of scenario, huh? You work hard for 45 minutes, but your body continues to burn calories for an extended period of time. The bursts of increased caloric expenditure aid in overall better body composition and ability to burn more calroies. 


Stick to It

HIIT is known for being a more enjoyable type of activity and exercise because it’s fast, fun, and efficient. Even though it is TOUGH for anywhere between 15-45 minutes, HIIT is significantly more enjoyable than low-intensity, steady-state exercise and more than moderate-intensity workout for a longer period of time. 


Anytime, Anywhere

One of the biggest benefits of HIIT exercises, especially in today’s world, is that you can do it from anywhere at any time. HIIT can be tailored to what is around you or accessible - indoor, outdoor, in between meetings, etc. With an Apple watch or timer nearby, some music, and water is all you really need. 


Improve Heart Health

One of the most important and valuable benefits of HIIT training is improving cardiovascular health. People aren’t used to pushing themselves into the anaerobic zone. The short bursts with low rest times strengthen your heart and oxygen consumption. While HIIT can seem draining, it is safer to do a shorter & more intense workout than a longer / moderately strenuous workout for those with heart complications. 


Gain Muscle

In addition to burning fat, HIIT training is notorious for helping support muscle mass gain. While it is not suggested to be the only form of training to promote muscle growth, HIIT training is beneficial for sparking muscle strength. 


Types of HIIT Workouts


Beginners: Timmons’ Method

We’re all for it those who are trying to HIIT out and see if it’s something that works for their routine. 20-seconds of all out work with two minutes of active recovery - repeat 3 times. 


Intermediate: 10-20

It is also known as “reverse tabata” but it is all about getting your body into an anaerobic state. Reduce work intervals to 10 seconds and take 20 seconds of rest. Keep it going for 8 rounds with a 10 minute warm up. \


Advanced: 10-20-30

This is where it gets a little complicated - but it’s totally worth it. Set it up with five “blocks” of work. This work is made up of 30 seconds at 30%, 20 seconds at 60% and 10 seconds all-out. It’s a lot of volume and a lot of results. 

HIIT is a great kind of workout for those that are low on time or need to find a way to supplement their current training. The best part about HIIT is that it can help with a variety of different training goals such as losing weight, gaining muscle, or making your 5K time even faster. 



Experience the Benefits of HIIT Interval Training at The BXNG Club!


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