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7 Benefits of High Intensity Interval Training (HIIT)

Updated: Dec 28, 2020


Whilst most people know that physical activity is healthy, it's estimated that 30% of people worldwide don't get enough.

Unless you are super energetic and/or have a physical demanding job then a dedicated fitness regime is your best way to staying fit and active and burning those calories.


Unfortunately some people feel that they don't have enough time to exercise however this is where the benefit of HIIT comes in?

High intensity interval training is a workout that is done in short periods of time (anything from 10 - 30 minutes) but involves intense exercises being performed in short bursts, alternated with low intensity recovery periods. One of its advantages is that you can gain maximum health benefits in minimal time similar to that of a much more moderate intensity exercise.


HIIT can involve any activity being performed such as sprinting, jumping, biking or any other body weight exercise lasting for somewhere in the region of 40 - 50 seconds and then having a 20 - 10 second recovery period before exploding into exercise again, typically completing 4 - 6 repetitions in one workout. The specific amount of time you exercise and recover will vary based on the activity and how intensely you are exercising. Over time, by performing regular HIIT sessions to your fitness regime will see you an improved cardiovascular output, gaining a much quicker recovery time as your heart becomes stronger.


Here are some of the benefits of HIIT :

  • Your burn more calories than traditional exercise or burn the same but in a shorter time.

  • Your metabolic rate is higher for hours after exercise resulting in additional calories being burned after exercise.

  • It can help you lose fat. You might gain muscle but not as much as you would if you performed weight training.

  • HIIT can improve oxygen consumption.

  • HIIT can reduce heart rate and blood pressure.

  • Blood sugar can be reduced by HIIT workouts.

High intensity interval training is a very efficient way to exercise and overall has many of the same health benefits as other forms of exercise in a shorter amount of time.


So there you have it, time is not an excuse not to workout!!! If you want to get active but don't want to spend hours in the gym or working out then maybe try a little HIIT session!



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