May 29, 2023
Benefits of HIIT Workouts

13 Benefits of HIIT Workouts

High-Intensity Interval Training (HIIT) workout consists of quick and intense exercises. HIIT workouts are Performed in short intervals followed by a short rest period.Everybody knows the importance and benefits of HIIT workouts in life.  If your job involves no physical activity then you should start to think about your health.

There are many reasons people can’t care about their health. Mostly think that they do have not enough time because of long working hours.

High-Intensity interval training or HIIT Workout is especially for those who have a very busy schedule. Within 20-30 minutes HIIT workout session can be completed. 

There are enormous benefits of full-body HIIT workouts. These can be carried out at home or during lunch break in the office.  HIIT is a solution to keep the body fit and healthy.

Component of HIIT workout

HIIT benefits

There are three basic parts of HIIT workout. Warm-up, anaerobic, and recovery period

Warm-up session in HIIT Workout

Before starting up the HIIT workout, it is very important to prepare your body for it. You can do it by jogging or with low-intensity exercise. The warmup exercise starts oxygen and blood circulation in the body. It is also very important to avoid any injury during the high-intensity session.

Anaerobic Session in HIIT Workout

The second session is a high-intensity exercise session and is consist of two parts. High-intensity session and rest period.  If you are a beginner then it is advised for 30 seconds sprint followed by 60 seconds rest. You can do this in 5 to 6 sets depending upon your fitness level.

If you want to burn out your fat at an advanced level then you may double the sprinter time. 60 seconds sprinter and 100 seconds rest period.

During the workout, your muscles will be exhausted as you move forward in completing sets. This process will burn calories and burn fat.

Recovery Session in HIIT Workout

The last session is the recovery period. In this session, you normalize your body temperature, heartbeat, and breadth.

Full body simple HIIT workout

Following are the simple Hiit workout you can do to get maximum results. with proper diet plan.

1. Paddling on stationary cycle

This HIIT workout is very useful to burn calories and fat. It energizes the heart and lungs muscles. With the use of this equipment, you can draw maximum benefits with fewer efforts.

You can start this workout with an 8-10 minute warm-up. A warm-up session will gradually increase your heartbeat.

There are different workout plans depending upon the fitness level of the individual.

2. Running fast on the treadmill

Running on treadmil

HIIT workout on a treadmill can be very effective if you don’t set a miles target in your mind. You need to just focus on alternating intense short bursts.

You can do it either with an incline or with speed or a combination of both. A mixture of both high and low bursts will increase your stamina and you can run with more pace for a prolonged time.

You can use different speed and time combination formulas depending on your endurance.

You can get maximum benefits from this workout, if you do this Workout with a focused mind and keep all worries aside.

3. Sprint


This type of high-intensity interval training help to build endurance. It not only burns fat and calories during a workout but also after that.

This HIIT workout requires more time for a warm-up session. That warm-up may be up to 10 minutes.

Bigger should start this session with minimal effort. Let your body make use of it. Increase your efforts when your body allows.

After the sprinter let your body cool down. Take a long breath and stretch your body. This HIIT workout is very challenging and fitness demanding.

4. Punching bag Hiit Workout

Punching On the Bag

The weight of a boxing punching bag varies between 50 to 150 pounds. Punching on this heavy bag means to bear a big resistance. Hitting hard means feelings jarring impact on all body.

This workout requires total body engagement. This is one of the cardiovascular workouts that gives a repetitive impact on the upper body. 

5. Jumping Rope HIIT Workout

Rope Jumping

This is one of the favorite high-intensity interval training workouts of athletes. This best workout to develop muscles, burn fat and calories in a minimum time period. To derive maximum benefits from HIIT workouts, they should be included in the daily routine.

There are several advantages to doing this workout. Some of them are:-


  • Burn more fat and build muscles
  • Chances of injuries are minimal
  • We can easily increase or decrease the intensity

6. Battle Rope

Battle Rope

A cardio workout on the treadmill may burn fat but you may not get muscles weight. There are many battle rope exercises you should try to build muscles. You may try different moves like double-arm, single-arm move, reverse grip, and hip toss.

7. Push-ups

Push Up

This workout required no equipment and can easily be done at home. This is the best HIIT workout to build muscles in a short period of time. This HIIT workout builds muscles of the chest and arm.

Beginners may do this workout with a set of 5-10 push-ups and with rest intervals.

Others workout that you may do easily at home

  • Single leg burpees
  • Star jumps
  • Flutter jumps
  • Chin-ups
  • Jumping up with high knees
  • Plank


There are many other HIIT workouts that you can do at home without any equipment requirement.

Benefits of Full Body HIIT Workout

In the last few years, the HIIT workout had caught much intentions due to its endless advantages.

When you compare it with other Hiit workouts definitely it is more efficient and effective.

HIIT workout is also time-efficient because within 20-30 you can get the required result. These 20-30 you can easily spare from your busy schedule.

Here are some enormous benefits of HIIT workout at home.

1. Cardiovascular fitness

During the workout, your heartbeat goes to maximum. During the rest period, it efficiently normalizes your heartbeat. This is better for your cardiovascular health and endurance issues.

HIIT workouts assist your heart and body to heart to enhance threshold.

A 2006 study explains that a person can ride the bike double after 8 weeks of HIIT workouts.

2. HIIT Workout burn more calories in a short time

Different studies show that High-intensity interval training can burn 25%-30% more calories as compared to another workout.

3. HIIT Workout Help to burn fat and weight loss

Lose Belly Fat Fast

HIIT workouts not only burn your body fat during workout but also after hours of workout. Those people who are worried about their weight and want to be slim and smart must do these workouts.

If you include HIIT workouts in your daily routine, you will see results in a week. All unrequired fat will melt and you will look attractive and your body will be in a good shape.

Studies show that people who do HIIT workouts lose 28.5% more fat than people who do normal exercises.

4. Improvement in Oxygen Consumption

High-intensity interval training workouts enhance the consumption of oxygen. During a HIIT workout, your body needs more oxygen for your muscles as compared to normal workouts.

Study shows that 4 days of HIIT workouts in continues 5 weeks consume 9% more oxygen.

5. HIIT Workout build muscles

Build Muscles

HIIT workouts not only burn fat but are also used to gain muscles. A different group of muscles works together during HIIT workouts. Athletes have widely done this training to keep themselves fit for many years.

With the help of HIIT workouts, you can beautifully shape your body.

Researchers formed 2 groups, one group who did 3 days of HIIT workouts and the other 5 days of low-intensity interval training in a week. After 16 weeks researchers found that the group with 3 days HIIT workouts in a week showed good results than 5 days of low-intensity workouts in a week.

So HIIT workouts have a great impact on body muscles. These workouts are regular in weight lifters, boxers, athletes, footballer‘s training.

6. HIIT Workouts increase Metabolic Rate

HIIT workouts increase metabolic rate. Even after hours of workouts, your body continues to burn calories to gain energy.

Studies show during HIIT workouts your body use fats to gain energy. So your calories remain to continue to burn even after many hours of HIIT workouts.

7. HIIT Workouts Reduce Heart Beats and Blood Pressure

Blood Pressure

Many people in old age have to face many diseases. High blood pressure and heart diseases are one of them.

Different studies show HIIT workouts are very helpful in reducing heartbeat rate and lowering blood pressure.

Studies also show that HIIT workouts are more effective than the frequently recommended low-intensity interval exercises.

By doing these workouts people can avoid taking expensive medicines.

It is also to note that there is no effect of blood pressure rate on people who have a normal BMI range.

8. HIIT Workouts Improve anaerobic Performance

Anaerobic exercises are short in time but require intense bursts and physical activities.

Aerobic exercises are some type of endurance-type and are low intensity.

In aerobic exercise, oxygen is used to produce energy. During these exercises hear beat rate increase. The breathing rate also increases to supply maximum energy to muscles.

While in anaerobic exercises transportation of oxygen is not required. During HIIT workouts body breaks down glucose. That results in the building of lactic acid in muscles.

Anaerobic exercises are very helpful in building up muscles mass and increasing bone density.

A 2011 study published in an American College of sports medicine shows that 2-week Hiit workouts can improve your aerobic capacity as much as 6-8 weeks endurance workout. 

9. HIIT Workouts help to reduce Suger Level in Blood

Studies show that a regular Hiit workout is very beneficial to control blood sugar. It can also be helpful improve insulin resistance.

In 2017 a study was published in Experimental Gerontology. They took a group of 39 people. Their ages are between 56 to 67 years. They performed HIIT workouts 5 days a week for 6 weeks. In the end, they clinically proved the improvement in blood pressure average of 5.5 mm/Hg.

HIIT workouts allow you to take many benefits without any investment in costly equipment. 3-5 workouts are important in a week.

10. No Need for Expensive Equipment and can do anywhere

Many HIIT workouts do not require any type of equipment. Sprint, high jumps, push-ups, and, many others do not require any equipment.

You can perform HIIT workouts anywhere and any time.

11. Refine Mental Health

All exercises have impacts on mental health especially HIIT workouts. A 2019 review suggests that HIIT workout has a wide range of benefits for mentally ill people.


12. HIIT workouts are Time Efficient

Everyone knows the Benefits of HIIT Workouts in life. But a very low percentage of people do exercise. People think their busy schedules do not allow them to spare time for exercise.

In this modern era, everyone is time conscious. Everyone wants to utilize their time effectively and efficiently.

HIIT workouts eliminate such types of excuses. Within 20-30 minutes you can do these workouts and attain the maximum benefits.

This HIIT workout can be very beneficial if you perform 3-5 times a week. 

13. Hide age and increase the life span

As you grow older wrinkles and excessive fat appear on your body. HIIT workouts burn excessive calories and fat from your body and prevent you from aging.

HIIT workout keeps you away from diseases and as a result, you may live long.


No one can ignore the Benefits of HIIT Workouts in life. If your work involves a physical routine then it can be good enough. It is not then you should start worrying about your health.

You may face some serious health issues near future. You may be in anxiety, severe depression, or mental illness condition.

Those persons who have very busy schedules can get benefits from Hiit workouts. Their work does not permit them to do 150 minutes of exercise in a week. There is no on and off routine for them.

Benefits of HIIT Workouts are tremendous. It can sweat you within 20-30 minutes which a normal exercise does in 40-50 minutes.

You can not do it with the intention to divert.

For Benefits of HIIT Workouts It is highly recommended by all fitness trainers and doctors to perform HIIT workouts at least 3 times a week.

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