High-Intensity Interval Training… What’s the Benefit?
If you want to get the absolute most out of every bead of sweat and hard-earned heartbeat, high-intensity interval training might be the game-changer you’re looking for.
As a certified strength and conditioning coach with over two decades in the fitness world, I’ve seen countless trends come and go. But HIIT has stuck around for one simple reason: it works.
This guide will break down exactly how to turn these short bursts of effort into your most powerful tool for building a leaner, stronger, and more resilient body.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Maximum Results, Minimum Time: HIIT involves short, intense bursts of exercise that push your heart rate to 80-95% of its max, followed by brief recovery periods, making it incredibly time-efficient.
- The “Afterburn” Effect: HIIT triggers a higher Excess Post-exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories and fat for hours after your workout is over.
- Safety First: The intensity of HIIT means proper form and listening to your body are critical. Skipping warm-ups, overtraining, and inadequate rest are common mistakes that can lead to injury.
- Start Smart: Beginners should start with 1-2 sessions per week, focusing on proper form before increasing intensity. There are many accessible programs, from free apps like Nike Training Club to guided classes at Orangetheory Fitness.
What is High-Intensity Interval Training?
High-intensity interval training, widely known as HIIT, is a powerful cardio workout that alternates between short bursts of all-out effort and brief periods of rest or active recovery. The goal during the work intervals is to push your heart rate to 80-95% of your maximum, a zone where you’re breathing hard and can barely speak.
This method combines both anaerobic and aerobic training. The intense, short bursts are anaerobic, forcing your body to produce energy without sufficient oxygen. Then, the recovery periods become aerobic, allowing your body to use oxygen to recover and prepare for the next push.
There are several proven HIIT protocols, each with a different structure. Two of the most famous examples include:
- Tabata: Developed by Dr. Izumi Tabata, this is one of the most intense forms of HIIT. It follows a strict format of 20 seconds of maximum-intensity exercise followed by just 10 seconds of rest, repeated eight times for a total of four minutes.
- Traditional HIIT: Other protocols use different work-to-rest ratios, often 1:1 or 1:2. For example, you might sprint on a treadmill for 30 seconds and then walk for 30 or 60 seconds to recover before repeating the cycle.
What Are the Benefits of Interval Training?
The primary benefit of an interval training program is its efficiency. You can achieve significant results in a fraction of the time compared to steady-state cardio. But the advantages go much deeper.
One of the most significant benefits is the “afterburn effect,” technically known as Excess Post-exercise Oxygen Consumption (EPOC). The intense nature of HIIT creates a larger oxygen deficit in your body, forcing your metabolism to work harder for hours after the workout to return to normal. This means you continue burning calories long after you’ve left the gym. Research shows the EPOC from HIIT can be 6-15% of the total calories burned during the workout itself.
Here are some of the other key benefits backed by science:
- Improved Heart Health: Studies consistently show HIIT is highly effective at improving cardiovascular health, often more so than moderate-intensity training. It can help reduce blood pressure and improve blood vessel function.
- Effective Fat Loss: HIIT is a powerful tool for reducing body fat, particularly visceral fat (the dangerous fat around your organs), while preserving lean muscle mass.
- Boosts Your Metabolism: The intensity of HIIT helps increase your resting metabolic rate, meaning you burn more calories throughout the day.
- Better Brain Function: Recent research highlights another exciting benefit. A 2024 study found that HIIT can improve memory and help preserve brain volume in older adults by increasing levels of a protein called BDNF, which supports brain cell health.
What to Watch Out For
The intensity that makes HIIT so effective is also its biggest risk. Pushing your body to its limits without proper preparation and form can lead to injury. Always listen to your body; sharp pain is a clear signal to stop and rest.
In my experience as a trainer, the most common mistakes are preventable. Here’s what you need to focus on to stay safe:
- Skipping the Warm-Up: A proper 5-10 minute dynamic warm-up is non-negotiable. It prepares your muscles and gradually increases your heart rate, reducing the risk of strains and sprains.
- Poor Form: It’s better to do fewer reps with perfect form than many reps with bad form. Rushing through movements like jumps and squats with improper technique can lead to common HIIT injuries like meniscus tears in the knee or Achilles tendonitis.
- Overtraining: More is not better with HIIT. Because it’s so demanding, your body needs time to recover. The American College of Sports Medicine (ACSM) suggests 2-3 HIIT sessions per week on non-consecutive days is sufficient for most people.
If you have a previous injury or are just starting, consider using supportive gear. Orthotic insoles from brands like Superfeet or PowerStep can provide stability during high-impact movements, reducing stress on your joints.
Challenge Yourself with Interval Training
Ready to get started with an interval training program? The beauty of HIIT is that it’s incredibly versatile. You can do it with bodyweight exercises at home, on a treadmill, or in a structured class setting.
For those who prefer working out at home, there are fantastic digital options. The Nike Training Club app offers a huge library of free HIIT workouts, while Apple Fitness+ and Peloton Digital provide high-energy, guided classes. Many of these require little to no equipment.
If you thrive on the energy of a group, look for local gyms that specialize in this style of cardio workout. Studios like Orangetheory Fitness, which uses heart-rate-based zones, or the bootcamp-style classes at Barry’s are excellent places to get expert coaching and motivation.
Beginner’s Pro-Tip: Start with a 1:2 work-to-rest ratio. For example, try 30 seconds of high knees followed by 60 seconds of walking or complete rest. Repeat this cycle for 10-15 minutes. As your fitness improves, you can gradually shorten the rest period.
No matter your current fitness level, HIIT can be scaled to challenge you. It’s a powerful way to break through plateaus, get more from your workout time, and see the results you’ve been working for.
FAQs
How many times a week should I do an interval training workout?
For most people, 2-3 HIIT sessions per week on non-consecutive days is ideal. This gives your body adequate time to recover and repair, which is crucial for preventing injury and seeing results.
Is HIIT better for fat loss than regular cardio?
Both HIIT and steady-state cardio are effective for fat loss, but they work differently. HIIT burns more calories in a shorter amount of time and significantly boosts your metabolism for hours afterward due to the EPOC effect. While steady-state burns fat during the workout, HIIT is often considered more time-efficient for fat loss. A combination of both can be a great strategy for a well-rounded fitness plan.
Can beginners do HIIT?
Yes, but it’s important to start slowly. A beginner should focus on mastering the form of each exercise at a lower intensity first. A good starting point is reducing the work interval time and increasing the rest period. For example, try 20 seconds of work followed by 40-60 seconds of rest.
What are some good HIIT exercises to start with?
Bodyweight exercises are perfect for starting a HIIT program because they don’t require any equipment. Some excellent choices include:
- Jumping Jacks
- High Knees
- Burpees (can be modified by stepping back instead of jumping)
- Mountain Climbers
- Squat Jumps
*Disclosure: This article may contain affiliate links or ads, which means we earn a small commission at no extra cost to you if you make a purchase through these links. These commissions help support the operation and maintenance of our website, allowing us to continue producing free valuable content. Your support is genuinely appreciated, whether you choose to use our links or not. Thank you for being a part of our community and enjoying our content.
PLEASE CONSIDER SHARING THIS ON YOUR SOCIAL MEDIA TO HELP OTHERS LEARN MORE ABOUT THIS TOPIC.
