Sweat Smarter: Unlocking the Benefits of HIIT Training

High-Intensity Interval Training (HIIT) has been in the top 10 fitness trends since 2014, according to a survey by the American College of Sports Medicine.

Health & Wellness
 Min read
May 23, 2024

High-Intensity Interval Training (HIIT) has been in the top 10 fitness trends since 2014, according to a survey by the American College of Sports Medicine. 

But what exactly is HIIT and why has it remained so popular?

HIIT involves alternating between short bursts of intense exercise and brief periods of rest or low-intensity recovery. 

This style of training challenges your body to work at maximum capacity, triggering powerful physiological responses that lead to significant fitness gains including cardiovascular health, improved muscle strength, enhanced endurance levels, and even fat loss.

Physical Benefits of HIIT 

Improves Cardiovascular Health

Research has shown that HIIT can effectively enhance cardiovascular function by increasing heart rate, improving stroke volume, and boosting overall cardiac output. Additionally, HIIT has been found to lower resting heart rate and blood pressure, both of which are key indicators of cardiovascular health. 

Reduces Blood Sugar Levels

Over time, HIIT can reduce blood sugar levels and improves insulin resistance making it a particularly beneficial workout for people with diabetes or PCOS.

Enhances Endurance 

By pushing the limits of aerobic and anaerobic capacity through short bursts of intense effort, HIIT effectively trains the body to perform at higher levels of endurance. 

The repeated exposure to high-intensity intervals followed by brief recovery periods not only improves cardiovascular efficiency but also helps your body tolerate higher levels of lactate buildup.

Improves Metabolism

Researchers have found that HIIT burns 25–30% more calories than weight training, running, and biking, and it increases your metabolic rate for hours after exercise allowing you to burn  additional calories even after you’ve finished your workout.  ¹ ²

It has also been shown to reduce body fat and aid in weight loss. 

However, the biggest benefit of HIIT might be its flexibility. 

Despite knowing that daily exercise is important for your overall health, many people (an estimated 80% in the United States) don’t get enough daily movement.³  However, HIIT can help you fit a workout into your schedule and life. 

It’s Efficient

HIIT workouts are designed to deliver maximum results in minimal time so you can get an powerful workout in as little as 20 minutes. 

It’s Convenient 

With HIIT, you can use your body weight as the main form of resistance which means you don’t need additional equipment, nor does HIIT require a large amount of space so you can easily do this type of workout in your home. 

It’s Versatile 

You can also easily integrate HIIT into various exercise formats, such as running, dancing, rowing machines, stationary bicycles, or stair climbers, allowing you to tailor this training to best suit your fitness level, goals, and preferences. 

As you can see, HIIT packs a powerful punch in just a fraction of the time compared to traditional workouts which is why you’ll want to incorporate it into your fitness routine. The Pietra Fitness Online Studio offers some HIIT-style workouts to help guide you. 

Get started today.

Pietra Fitness