Why Is HIIT Training So Effective in 2023?

For most of us, modern life is busy and stressful - we’re constantly on the go, and exercise quite often lands at the bottom of the to-do list (if at all). 

This is why, when we do work out, we want to make sure it’s worth our while - we want to see results, and we want to see them fast.

It is also one of the reasons High-Intensity Interval Training, or HIIT, has become so popular in recent years.

It covers all the bases - it’s quick, it’s effective, and it doesn’t require a lot of time or equipment.

What Is HIIT And What Makes It So Effective?

In a nutshell, it’s a type of training that alternates between short bursts of high-intensity activity and periods of rest or low-intensity activity.

It’s often said that HIIT is like a rollercoaster - you start with a slow climb to the top of the hill, before hurtling down at high speed.

The same can be said for HIIT training - you start with a warm-up, before increasing the intensity for a set period of time, and then dropping back down again.

You repeat this cycle several times, and the entire workout is usually over within 30 minutes.

Related: HIIT Training Effects On The Body

Why is HIIT So Effective?

There are a few reasons for this; the combination of short bursts of high energy and periods of rest means that HIIT is ideal for both cardiovascular fitness and muscular endurance.

In reality, it could also be down to the fact that a HIIT workout is one that you are more likely to actually do due to the time/effort/space required.

Not only that, but the results are often more visible than those achieved with traditional endurance training, which can be quite slow and steady.

Benefits Of High-intensity Interval Training (HIIT)

With the above in mind, let's have a look at some of the other benefits of HIIT training:

HIIT can burn a lot of calories in a short amount of time

One of the biggest reasons people exercise is to lose weight, and HIIT is one of the most effective ways to do this.

The high intensity means that you are burning more calories per minute than you would be if you were doing a steady-state activity like jogging, and the fact that it is over in a shorter time frame means that you are less likely to give up or find excuses not to do it.

Your metabolic rate is higher for hours after HIIT exercise

Another great benefit of HIIT is that it doesn’t just burn calories during the workout, but for hours afterward as well.

This is due to something called excess post-exercise oxygen consumption (EPOC), which is basically the amount of oxygen your body needs to return to its resting state after exercise.

With HIIT, this process takes longer, which means your body is still burning calories even when you’re not actively working out. It also means that HIIT becomes a more efficient use of your time.

Can help you lose fat

When people want to lose weight, they often think that the best way to do it is to just ‘sweat it out’.

However, this isn’t strictly true - you can actually lose a lot of water weight without losing any fat.

HIIT training has been shown to be more effective at reducing body fat than traditional endurance training, as it helps to preserve muscle mass while burning fat.

This is important, as muscle tissue burns more calories than fat tissue, even when you’re at rest.

Makes your muscles leaner

When you exercise, your muscles need energy, and they get this from something called glycogen.

HIIT training depletes your glycogen stores more quickly than other types of exercise, which means that your body has to turn to fat for energy.

This process not only helps to burn more fat, but it also results in leaner, more defined muscles.

Can improve oxygen consumption

Oxygen consumption is a measure of how much oxygen your body can use during exercise, and it’s a good indicator of your overall fitness level.

HIIT training has been shown to improve oxygen consumption more effectively than other types of exercise, which means that you will be able to exercise for longer before getting tired (to a point, of course).

Can reduce heart rate and blood pressure

If you have high blood pressure or a heart condition, it’s important to speak to your doctor before starting HIIT training (or any other kind of exercise).

However, HIIT has been effective in reducing both the heart rate and blood pressure of people who are healthy.

This means that HIIT could be a good option for those of us who are looking to improve our cardiovascular health.

Improves aerobic and anaerobic performance

Aerobic exercise is the kind that gets your heart rate up and makes you breathe harder, while anaerobic exercise is more intense and uses up glycogen stores more quickly.

Both are important for overall fitness, and HIIT training can help to improve each of these - this is because HIIT training combines periods of high-intensity exercise with recovery periods, which helps to train both your aerobic and anaerobic systems.

Is HIIT Right For Me?

HIIT training is a great way to lose weight, get in shape, and improve your overall fitness. However, it’s not for everyone...

If you have any medical conditions or injuries, it’s important to speak to your doctor before starting HIIT training (or any other kind of exercise).

HIIT training is also not recommended for pregnant women or people who are new to exercise.

If you’re looking for a more gentle way to get started with exercise, you might want to try something like walking or yoga before moving on to HIIT.

Should You Do HIIT Every Day?

HIIT training is an intense form of exercise, and it’s important to give your body time to recover between sessions.

Most experts recommend limiting HIIT training to 2-3 times per week, with at least one day of rest in between.

This will help you to avoid overtraining and injury, and it will also help to ensure that you’re getting the most out of your HIIT sessions.

How Long Should HIIT Workouts Be?

HIIT workouts can be as short or as long as you want, but most experts recommend keeping them to 30 minutes or less.

This is because HIIT training is an intense form of exercise, and it’s important to avoid overtraining.

If you’re new to HIIT, you might want to start with shorter workouts (15-20 minutes) and gradually work your way up to longer ones.

What Happens if You Do HIIT Wrong?

HIIT training is a great way to lose weight, get in shape, and improve your overall fitness. However, it’s important to do it correctly.

If you overdo the workouts or don’t give your body enough time to recover, you could end up injured or burnt out.

It’s also important to make sure that you warm up before working out and cool down afterward.

If you’re new to HIIT, it might be a good idea to start with shorter workouts and gradually work your way up to longer ones.

You can also try different HIIT workout formats to find one that works best for you.

In Summary

HIIT training is a great way to lose weight, get in shape, and improve your overall fitness. However, it’s important to do it correctly.

If you over-train or don’t give your body enough time to recover, you could end up injured or burnt out. It’s also important to make sure that you warm up before HIIT workouts and cool down afterward.

If you’re new to HIIT, it might be a good idea to start with shorter workouts and gradually work your way up to longer ones. You can also try different HIIT workout formats to find one that works best for you.

If you’re looking for an efficient and healthy way to get in shape, HIIT should definitely be on your radar.

The many benefits associated with this type of training make it one of the best options out there for those who want to improve their fitness level quickly.

Have you tried HIIT?

What were your results?