benefits of hiit

Unlocking the Benefits of High-Intensity Interval Training (HIIT)

Recent years have seen HIIT become a very popular form of exercise. HIIT provides remarkable health and fitness benefits within a short time.

High-intensity interval training involves alternate bouts of intense exercise and periods of rest. HIIT cardio exercises burn over 100 calories per minute when you work out. Most HIIT programs involve sprints, biking, jumping rope, plus push-ups, squats, and burpees as functional bodyweight exercises. You can reach 80-90% of your maximum heart rate during the high-intensity intervals, while you have rest periods between them.

Benefits of HIIT

The following health benefits of HIIT workouts:

  • Burns Fat – Studies show HIIT burns 25-30% more calories per minute than other workouts. This calorie-burn boost lasts for hours after your workout ends.
  • Builds Muscle – Along with torching calories calorie-burne bursts of exercise help build and preserve muscle. Having more calorie-burning muscle also aids long-term high-intensity exercise for weight loss.
  • Improves Endurance – HIIT workouts increased cardiovascular endurance and VO2 max more than steady-pace exercises in scientific studies. Getting a boost in endurance also helps you climb stairs more easily daily.
  • Supports Heart Health – HIIT workouts boost artery elasticity and blood flow in just eight weeks, both beneficial to heart health. Blood pressure and cholesterol levels also improved among participants.
  • Controls Blood Sugar – Research indicates that high-intensity interval training (HIIT) reduces insulin resistance and blood sugar levels, especially for those with type 2 diabetes.

There are also indications that HIIT could support brain health and mental acuity as we age. The intense workouts may help improve memory, thinking skills, reaction time, and mood.

Sample HIIT Workouts

Looking for a way to add some HIIT exercises to your fitness routine? As people think that there are various gyms near me but the professionals can only provide creative workout options that can be customized to suit your needs.

Sprint Intervals – Sprint for 30 seconds then walk/jog to recover for 60-90 seconds. Repeat for 10-20 minutes. Modify by sprinting uphill for added intensity. 

  • Cycling Intervals – Pedal hard against high resistance for 45 seconds then pedal easy with little or no resistance to recover. Repeat for 10-20 minutes total.
  • Circuit Training – Perform exercises like mountain climbers, squat jumps, push-ups, and plank jacks for 30-60 seconds each. Take 15-30-second breaks between moves. Complete 2-4 full circuits.
  • Jump Rope Intervals – Jump rope hard and fast for 30-60 second bursts. Take 30-second walking breaks between intervals. Shoot for 10-20 minutes total.
  • Stair Circuits – Perform plyometric exercises, such as high knees and burpees, for 30 seconds. Keep each intense burst to 30-45 seconds followed by 15-30 second recovery periods. Repeat the circuit 2-3 times.

The key is to work very hard during the high-intensity intervals and then go easier during the rest periods to recover before the next intense effort. This spike in intensity and heart rate is what makes HIIT so effective. It’s time to explore Pure Gym in UAE and make the wonderful lifestyle.

Start Slowly and Modify as Needed 

It’s important to start slowly with HIIT until you know how your body responds. Permit yourself to take longer rest periods as needed between intervals. You also decrease the duration of the intense intervals from 60 seconds down to 30 seconds. Monitor how you feel during the workout and don’t push past exhaustion. Always modify moves to an appropriate level for your current fitness. HIIT is intense, but the number of interval rounds should still feel manageable. HIIT is adaptable to modify for various fitness levels. There are also low-impact versions that provide similar benefits. The key is that spike of heart-pumping intensity followed by periods of easier recovery. You now know what HIIT can do for you, so it’s time to unlock its potential!


What are the 4 types of high-intensity interval training?

The 4 main types of HIIT are sprint intervals, cycling intervals, circuit training, and jump rope intervals.

What is the most effective interval for HIIT?

The most effective HIIT interval is 30 seconds of intense work followed by 30-90 seconds of rest and recovery.

What are the physiological benefits of high-intensity interval training?

The physiological benefits of HIIT include improved cardiovascular health, better blood sugar regulation, increased calorie burn, and boosted endurance.

Is 20 minutes of HIIT per day enough?

Yes, 20 minutes of high-quality HIIT per day providing enough stimulus through intense intervals followed by recovery is sufficient for health benefits.

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