Top 10 Benefits of HIIT Training & Workouts

Have you heard of HIIT workouts? This fast-paced and intense training is quite a challenge. The popular acronym stands for “High-Intensity Interval Training,” which involves performing a series of high-intensity exercises, each followed by a short recovery period.

Rather than riding a bike or treadmill to rack up miles at a steady pace for an hour, HIIT session allows gymgoers to perform a series of intense exercises that, in 30 minutes or less, will raise their heart rate.

HIIT workout is essential for your health. This method elevates heart rate, aerobic capacity, and cardiovascular performance, leading to significant benefits such as body fat reduction, enhanced aerobic fitness, increased metabolism, reduced insulin resistance, and improved stress management.

It is important to train with high intensity to maximize the benefits of HIIT training and achieve your expected results. Pushing yourself to the limit will make the effort worthwhile.

What are the benefits of HIIT training? 

HIIT workouts have been at the top of the list of the biggest trends in the fitness field, and you are probably asking what HIIT workouts are effective for. However, there are many different and impactful benefits of HIIT training that you should consider including in your workout.

1. Improve VO2

HIIT training is highly effective at improving VO2 max, which is a key indicator of aerobic fitness. A 2014 study in Hong Kong had a group of runners who practiced HIIT training 3-4 times a week for six weeks. At the end of the experiment, they compared their performance to another group of runners who only worked out on a treadmill for an hour and didn’t do any interval training. The group that took the high-intensity interval training was found stronger, more resistant, with greater cardiovascular health, and better at running.

2. Weight Loss

One of the main benefits of HIIT training is the ability to support natural and gradual weight loss, boost their metabolism and burn calories. The body continues its combustion work for up to 48 hours after training. It is also an effective training technique for burning fat. Another study found that 12 weeks of this type of training originated in a significant reduction in abdominal and visceral fat.

3. Improved strength & conditioning

Some high-intensity interval training benefits involve power-jumping and propulsion movements. This means you’re building the endurance of your fast-twitch muscle fibers, allowing you to run faster and for longer.

The high-intensity allows you to increase your heart rate while developing lean muscle mass. Soon those push-ups, burpees and jumping squats will become easier and easier, because your body will strengthen the muscles mobilized for these exercises.

4. Good for your heart

For people with high blood pressure, HIIT training has been shown to help lower blood pressure and heart rate. HIIT workout can be an integral part of a treatment plan to improve your heart health. For people with normal blood pressure, high intensity can also help maintain healthy blood flow.

Your heart rate should decrease because you will have strengthened your heart. The latter becomes more efficient with each pulse to irrigate the recipient organs with blood, the number of beats is reduced.

5. You don’t need equipment in HIIT workout

The goal of HIIT training is to stimulate the cardiovascular system to improve fitness. But to do squats, bends, jumps, abs, burpees… you don’t need equipment! In the worst case, to do some exercises, you will need to use everyday objects that you probably have at hand, such as a chair, a wall or a stair step.

6. Increase your metabolism

Another benefit of interval training is that this technique helps boost your metabolism, which allows your body to be more energy-intensive, even in the resting phase. In addition, a HIIT program for weight loss facilitates the burning of your fat reserves, in particular by producing hormones such as adrenaline or noradrenaline.

7. Faster results in high-intensity interval training

Why is HIIT session so effective? The intensity of this training pushes the body to its limits, giving faster results in cardiovascular and muscular systems. Gymgoers can often notice significant enhancements in endurance, strength, and overall fitness in a shorter time frame than with conventional exercise routines.

8. Improved mood & cognition with HIIT workouts

Physical efforts accelerate blood circulation to the brain, this phenomenon allows more oxygen to the brain cells and thus facilitate the proper functioning of the athlete’s cognitive functions.

Getting out of your comfort zone, exceeding your physical and mental limits, greatly facilitates self-confidence and improves your mood more than moderate intensity continuous training . HIIT, by its nature, greatly contributes to feeling stronger physically but also and especially mentally. 

9. Lowers blood sugar

One of the significant benefits of HIIT training is its ability to lower blood sugar levels. The intense bursts of exercise, followed by short recovery periods, enhance the body’s insulin sensitivity, allowing muscles to better absorb glucose from the bloodstream.

10. It’s fun!

HIIT training is a funny activity that brings many benefits and advantages, not only in terms of aesthetics and physical fitness, but also in terms of well-being. However, it is important to approach this training method in a progressive way, following the advice of an expert and respecting your schedule and your own condition.

How to start a HIIT workout?

Now that you know what high-intensity interval training is (and you have your interval timer), you are probably wondering: How to start a High-Intensity Interval Training? How to practice it?

Whether you’re a beginner or an experienced athlete, understanding how to start HIIT training correctly is essential to maximize the benefits of interval training and minimize injuries. 

This guide will walk you through the basics, ensuring you kick off your HIIT journey with confidence and enthusiasm!

Start Slowly

High-intensity interval training is a great activity to let off steam, but it’s best not to overdo it at the start. By adapting the exercises and pace to your level, you will create a real HIIT program for yourself. 

Always Warm Up

Warming up is essential before any HIIT session. Do moderate-intensity exercise, spending at least 5-10 minutes doing low-intensity and dynamic stretches, to reduce the risk of injury and enhance your overall performance.

Vary Your Workouts

Incorporate different HIIT workouts, exercises, and movements. This will help you target different muscle groups and keep your workouts engaging and effective. Variety in movements and exercises will also help prevent boredom and plateauing in your fitness progress.

Participate In Group Classes

Joining group HIIT sessions can be a fantastic way to kickstart your fitness journey. Group settings offer not only motivation but also a structured approach and invaluable guidance from experienced instructors, making it easier for you to stay on track and achieve your fitness goals.

Ramp Up Intensity

To ramp up the intensity of your HIIT workout, you can adjust several factors. You can increase the duration of high-intensity intervals, shorten the rest periods between intervals, or incorporate more demanding exercises into your routine. By modifying these elements, you can make your HIIT workout more challenging and push yourself to new fitness levels.

Make Time to Recover

Incorporating rest days into your schedule is essential for allowing your body to recuperate and repair. Adequate nutrition and sufficient sleep play a vital role in this process. Prioritizing proper nutrition and quality sleep not only helps to prevent burnout and reduce the risk of injury but also facilitates improved performance in subsequent HIIT sessions.

Track Your Progress

It’s essential to track and supervise your improvement to stay motivated and monitor your progress. Consider maintaining a workout journal where you record all your HIIT workouts, including details of the intensity and your feelings during and after each session.

High-intensity interval training produces many of the same health benefits as other forms of exercise in a shorter amount of time.

When initiating your new HIIT workout regimen, you just need to carve out a time slot that works for you! If you’re strapped for time and aiming to engage in physical activity, you should experiment with high-intensity interval training.

Ready to Get Started?

In Crunch Fitness, we consider group fitness to be a core component of our culture, unlike other gyms. Because of that, we want as many members as possible to experience the benefits, supportive community, and undeniable energy of our classes.

For Base plan members, try out our no-strings-attached trial class pass. In addition to free fitness training, you’ll also get to meet new people who share your goals, learn enjoyable new workouts, and supercharge your fitness efforts.

If, after your trial is over, you decide that group fitness is something you want in your normal routine, consider upgrading to our Peak Results package, which offers access to unlimited classes at a competitive monthly rate.

Join Us!

Crunch’s group fitness classes promote a culture of fun with no judgments. It’s an environment for all types of individuals with various goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. Your goals are made to be crushed. With Crunch, you’ll have the tools, resources, and support to make it happen.