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May 23, 2022

How your body benefits from HIIT workouts

Fitness HIIT

Content sponsored by IBC - Native (195x33)

Purchased - Athletic man doing interval training running on stairs BartekSzewczyk/

Does the thought of endless hours in the gym or on a treadmill discourage you from starting a fitness routine? High Intensity Internal Training (HIIT) is a general term for exercise that consists of short bursts of intense activity combined with low-intensity exercises.

A HIIT workout typically lasts between 10 and 30 minutes and usually involves alternating between 30 seconds of intense activity (such as a sprint) and several minutes of a slower jog or walk. Despite being a short workout overall, its intensity has several benefits.

1. Shedding pounds

HIIT burns a lot of calories — quickly. Studies show an HIIT routine can burn 25 to 30 percent more calories than biking, weightlifting, or running alone. Best of all? HIIT keeps your metabolic rate higher long after your workout, so you keep trimming fat even after you leave the gym.

2. Happier exercise

A HIIT exercise is only half the duration of a longer, traditional endurance workout. As a result, many people enjoy HIIT more than a regular program, which can keep you more motivated and excited to stick with your workout plan.

3. Stronger lungs

Some workout experts suggest that HIIT may be better at building your lungs’ ability to use oxygen than endurance workouts.

4. Reduced blood sugar

For those at risk of type 2 diabetes, a HIIT workout can reduce blood sugar and decrease insulin resistance, even more than traditional exercise. HIIT is safe for those with type 2 diabetes, and a great way to help their overall health.

5. Better heart health

Both heart rate and blood pressure — especially in people who are overweight or obese — can be reduced through HIIT training. The benefits here are the same as endurance training, but it’s worth noting they’re less significant for those with a normal BMI range.

6. Improved athletic performance

HIIT improves athletic performance; doing HIIT workouts provides both higher peak and average power while exercising. You’ll see improvement in both aerobic activities, such as running, and anaerobic exercises, such as weight training.

Looking to get started with HIIT? Plan an exercise routine with a three-minute warmup, six repetitions of 30 seconds of intense activity with 60 seconds of active recovery, and finish with a three-minute cooldown.

Whether you exercise on your feet, pedaling away, or doing something else, just make a plan and get started! You’ll be on the road to a healthier you in no time.

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