High intensity interval training (HIIT) involves short but intense periods of cardiovascular exercise. It's an effective way to exercise and burn calories when you're short of time, as HIIT sessions typically don't last longer than 20 minutes. You can also perform a HIIT workout at home, in your garden or at a public park, so you don't necessarily need a gym membership.
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.
Once your heart rate exceeds 80% of its MHR, it reaches an anaerobic state. Numerous studies have found that anaerobic exercise can have many positive effects on the body. For example, a European study of 16 obese people found that aerobic exercise followed by anaerobic training led to a larger reduction in non-esterified fatty acids compared with aerobic training alone - and the combination of both training regimes also led to a greater reduction in body mass index (BMI).
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.
One pound of fat is equivalent to 3,500 calories.
According to Caloriebee, mountain climbers burn a very impressive 12.22 calories per minute for a 130 lbs individual and 15.04 per minute for a 160 lbs individual. Jumping jacks burn 9.75 calories per minute for a 130 lbs individual and 12 calories per minute for a 160 lb individual, while a minute of running burns 14.3 for a 130 lbs individual and 17.6 for a 160 lbs individual.
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.