Improves cardiovascular functioning
According to the American College of Sports Medicine, a HIIT workout can boost your cardiovascular functioning by increasing your heart rate to 80% of its maximum heart rate (MHR). Many other forms of exercises, such as weight lifting or cycling, don't do this.
You can burn more fat
You probably won’t be surprised to learn that HIIT training workouts are among the most efficient for burning fat. The science behind this is simple: you’ll burn a very large number of calories with intense exercises like mountain climbers and jump squats.
A HIIT workout can help you build more muscle
Even though it involves cardiovascular exercise, A HIIT workout is great for building muscle mass because it targets the whole body. A study published by the American Council on Exercise found that adults performing HIIT resistance training had equal or greater muscular fitness and health improvements after six weeks of HIIT resistance routines compared to people performing normal 45-minute resistance training routines.