The Top 5 Benefits of HIIT Training

Top 5 Benefits of HIIT Training

In this day and age where we seem busier than ever, it makes absolute sense why High Intensity Interval Training (HIIT) continues to gain popularity – and in this article, you’ll find out what the top 5 benefits of HIIT training are. You no longer need to spend hours in the gym to see results. Instead, you can now train smarter by doing short intervals of high intensity movements. The rules are pretty simple: work hard, rest, work hard, rest.

So, what are the TOP 5 benefits of HIIT training?

1.It turns your body into a FAT BURNING MACHINE

You not only burn a lot of calories during the actual workout, but you continue to burn calories even after the session ends. Studies have shown that when you do a high intensity workout- the kind that leaves you breathless, it kicks your body’s repair cycle into hyper drive. So, thanks to EPOC (excess post-exercise oxygen consumption), your body burns more calories as it returns to normal resting state after a workout.


HIIT is the ideal workout for a busy schedule. It allows you to burn the same amount of calories and gives the same health benefits for a less amount of time. So whether you’re travelling or you simply want to squeeze in a workout during your lunch break, you can make big progress with a few minutes of your day.

3.It’s great for WEIGHT LOSS

A study done by Len Kravitz, PhD showed that HIIT offers meaningful benefits in reducing abdominal and total body fat in 50% of the time as compared to steady-state training programs.

4.It’s really CHALLENGING

There is nothing more rewarding than getting through an intense workout like HIIT. Challenge your body in a way that it’s not used to and reap the benefits!


Not only will it help you burn fat, but a study done by Swain and Franklin (2006) showed that the vigorous exercise intensity was more beneficial in positively altering one or more risk factors to coronary heart disease.

In order to reap the top 5 benefits of HIIT training, you need to push yourself during every set.

Now that we’ve covered the top 5 benefits of HIIT training, here are some tips for your next HIIT session:


HIIT should be performed at an intensity of eight or higher (1 being low intensity, 10 being the highest). So it’s important to remember, the key to HIIT is pushing your heart rate up above 80% of its maximum to the point of breathlessness. How do you know you’re there? If you are still talking during the workout, then you’re probably getting it wrong.


It’s not just about going all out, it’s also about being able to maintain the intensity throughout the entire workout. Stay within the 15-30 second range. If you go too long, you are most likely going to slow down during parts of the workout, which defeats the purpose. You’ve got a small window of time before hitting fatigue so keep it short, and go hard.


The old adage is true, you can’t out-train a bad diet. Therefore, High Intensity Training is not an excuse to neglect your diet. Food should fuel your workout, not slow you down. Think healthy carbs, healthy fats and healthy protein.


Proper breathing techniques can really help you. It will make the movement easier, allow your body to have more control and might even give you the ability to lift heavier. Improper breathing will make your performance suffer. The general rule of thumb is to inhale through your nose right before the eccentric part of the motion and exhale through your mouth during the concentric part.


Good form and technique should never be sacrificed. For instance, if you feel sharp pain or discomfort, stop! Bad form not only works the wrong-targeted muscle, it can make you susceptible to injury.


Music is the perfect workout partner when you need that extra little push. So don’t forget to plug and play while you sweat away!

In conclusion

If you’re not working your hardest, you’re not doing HIIT. But don’t be intimidated.

HIIT workouts can be scaled to anyone’s fitness level. So if you’re someone who is out of shape and you are wondering if you should give HIIT a try, the answer is yes, you should! At the end of the day, HIIT is not about being the strongest or fastest one in the room, it’s about pushing yourself to YOUR highest intensity.

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