High Intensity Interval Training (HIIT) is perhaps the most convenient and fastest way to exercise. It’s a form of training that alternates short bursts of intense activity followed by less intense recovery periods until you can no longer exercise.

So if you have a very busy lifestyle and don’t have time for exercise, high intensity interval training may be the perfect workout option for you because you can get in and out of a HIIT workout in 30 minutes or less. But despite the exercise brevity, you can still get all of these benefits that are equal to or greater than the benefits obtained from longer duration workouts.

Benefits of High Intensity Interval Training (HIIT)

1) Burns a lot of calories in less time

When it comes to calorie-burning exercises, high-intensity interval training can be very effective because it helps burn off more calories than any other longer exercise session that requires you to maintain the same pace for the whole day. exercise duration.

2) Reduces the risk of diabetes

Various studies suggest that HIIT helps reduce the risk of diabetes, primarily by controlling blood sugar. Performing this form of exercise also helps prevent low blood sugar problems in people with diabetes.

Since the sessions are short, they are even more effective for people with diabetes, as longer duration exercises can sometimes lead to certain health problems, such as heart problems or blood sugar spikes. High-intensity interval training allows them to reap the benefits of physical activity without putting their health and well-being at risk.

3) Helps improve athletic performance

If you do any type of sport, HIIT workouts can potentially improve your game. Studies suggest that doing high-intensity interval training exercises at least three times a week for six to seven weeks can improve your overall athletic performance and is also better for improving endurance-based athletic skills.

4) Helps you lose weight

Since HIIT helps burn more calories, it can be a productive way to shed those extra pounds since you don’t need to spend extra time training. Studies have proven that people who did high-intensity interval training lost about 28% more fat than people who did moderate-intensity exercise.

5) Promotes metabolism

HIIT helps burn more carbs and fats in a short time, thus helping to increase post-workout metabolism. Plus, it’s also been shown to improve your resting energy expenditure, which means your body is continuously burning calories at a good rate even after you’ve finished exercising.

How to get started with HIIT workouts?

There are several ways to add high-intensity interval training to your workout routine. It can be anything – running, jumping rope, riding a bike, etc. Once you have chosen your activities, experiment with them for different workout durations and recovery periods.

For example, if you’re using a stationary bike, start with 30 seconds of high-speed pedaling, followed by slow, easy pedaling for 5 minutes. Repeat the pattern for 30 minutes. While this example can help you get started, you can easily modify your workouts to suit your personal preferences.

But before you jump in, it’s important to note that despite its benefits, high-intensity interval training isn’t recommended for everyone, including:

If you are a beginner

The drastic change in the speed and intensity of the exercises can lead to pain and injury in people who are new to it or who are not strong or flexible enough to maintain the intensity. So if you’ve never exercised before, consider starting your fitness journey with low-impact exercises.

If you have muscle problems

Those with joint and muscle problems should be careful when doing explosive exercises, as they require sudden bursts of energy which can be very hard on the muscles.

If you are pregnant

High-intensity interval training in less than 45 minutes is generally safe for pregnant women who exercised regularly before becoming pregnant. But women who weren’t physically active before should try to avoid it and start with low-intensity exercises. Moreover, they should also consult their doctor and get their approval.


Overall, high-intensity interval training has many health benefits over other forms of training. It helps reduce body fat, controls blood pressure and heart rate, and also improves insulin sensitivity in diabetic patients.

So if you’re busy and short on time, consider incorporating HIIT workouts into your daily routine.

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