HIIT, also known as High Intensity Interval Training, has been on the rise in the recent years, especially in group fitness settings. Contrary to popular belief, HIIT is not just for in-shape athletes and many populations can benefit from it! Here are some reasons why:
1) Burn More in Less Time
If you usually feel like you are too pressed for time to work-out, then HIIT training may be for you! Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the person jogging on the treadmill for an hour. Keep in mind that in HIIT training, it is important to push yourself to get into those uncomfortable high intensity heart rate zones in order to reap the full benefits. If you are taking hypertension meds or other medical needs, you will want to consult your physician before starting your HIIT training.
2) Higher Calorie Burn & Increased Metabolism
Most people know that HIIT burns a lot of calories during the workout, but did you know you will continue to burn more even after the workout is over? This is due to EPOC: Excessive Post-Exercise Oxygen Consumption.
EPOC occurs after sustained high intensity exercise and is understood as the amount of oxygen required to restore your body to its normal, resting level of metabolic function (homeostasis).
3) Reduce Resting Heart Rate & Blood Pressure
HIIT workouts have been linked to lowering blood pressure & your resting heart rate. Typically, those with a lower resting heart rate have increased heart health & efficiency. This is because the heart does not need to pump as much to function. It is also important to lower your blood pressure for those who have hypertension to control their BP with the goal being to wean off or eliminate medications.
*You should consult your physician before engaging in HIIT workouts if you have any pre-existing conditions*
4) No Equipment Necessary- You can HIIT anywhere!
Although you can incorporate weights or gym equipment into a HIIT workout, it is not always needed. In fact, dumbbells can make HIIT less effective. This is because the focus should be pushing your intensity level & heart rate to its max, not your biceps. A bodyweight HIIT routine is especially great when you are on vacation or working for home without a gym, but you still want to burn some calories!
Some great bodyweight moves are high knees, jumping jacks, squat jumps, burpees, speed skaters & much more!
5) Reduce Blood Sugar
While mild exercises like walking and using the elliptical can be helpful, research also suggests taking your workout up a notch or two can offer some major benefits for your health if you have diabetes — and that’s where high intensity interval training, or HIIT, comes in.
Studies have shown that HIIT training can improve blood glucose levels which is especially important for those with Type 2 Diabetes or are pre-diabetic.
*You should consult your physician before engaging in HIIT workouts if you have any pre-existing conditions*
6) Promotes Weight Loss without Losing Muscle
When you’re on a diet, it’s hard to not lose muscle mass along with fat. While steady-state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts preserve your muscles but also allow weight loss from fat stores.
7) It’s challenging, interesting & (dare I say it) fun!
HIIT workouts are not as easy as a walk in the park! But on the plus side, it’s a short duration & you’ll be working hard the whole time. This format offers seasoned exercisers a new challenge and new exercisers a quick way to see results—a benefit of HIIT that other workouts just don’t offer. To top it off, HIIT typically is fast paced and you are constantly thinking about the next interval. There is no time to be bored .
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