The Benefits of High-Intensity Interval Training

What Is High-Intensity Interval Training (HIIT)?

HIIT is a series of exercises with full effort for short bursts of 30 to 60 seconds, followed with shorter period of rest.

Typically, a HIIT workout can range from 10 to 30 minutes in duration.

What are the major health benefits of doing a HIIT workout?

  1. You will burn more calories
  2. Your metabolic rate will be higher for hours after you have finished exercising
  3. You can lose visceral fat even with a much smaller time commitment
  4. Your oxygen consumption and blood flow can be improved
  5. Your blood pressure, blood sugar and heart rate can be reduced

Below are some examples of HIIT workouts:

  • Stationary bike:  Pedal as hard and fast as possible for 30 seconds.

Then, pedal at a slow, easy pace for two to four minutes.

Repeat this pattern for 15 to 30 minutes

  • Squat jumps: Do squats as quickly as possible for 30 to 90 seconds.

Then walk for 30 to 90 seconds.

Repeat this pattern for 10 to 20 minutes

  • Sprint: Run as fast as you can for 1 to 2 minutes.

Then Jog for 3 minutes

Repeat this pattern for 15 to 30 minutes


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