HIIT involves short bursts of intense exercise alternated with low intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise benefits.
Typically, a HIIT workout will be 10–30 minutes in duration.
Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.
The actual activity being performed varies but can include sprinting, biking, jumping rope, or other bodyweight exercises UFABET
1. HIIT can burn a lot of calories in a short amount of time
You can burn calories quickly using.
One study compared the calories burned during 30 minutes, weight training, running, and biking.
The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.
In this study, a HIIT repetition consisted of 20 seconds of maximal effort followed by 40 seconds of rest.
This means the participants were actually exercising for only one-third of the time that the running and biking groups were.
Although each workout session was 30 minutes long in this study, it is common for workouts to be much shorter than traditional exercise sessions.
This is because allows you to burn about the same number of calories but spend less time exercising.
2. Your metabolic rate is higher for hours after HIIT exercise
One of the ways helps you burn calories actually comes after you’re done exercising.
Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise.
Some researchers have even found that increases your metabolism after exercise more so than jogging or weight training.
The same study also found that HIIT could shift the body’s metabolism toward using fat for energy rather than carbs.
3. Can help you lose fat
Studies have shown that can help you lose fat.
One review looked at 13 experiments and 424 adults with overweight or obesity.
Interestingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference.
A range of other studies also indicate that can reduce body fat despite the relatively short time commitment.
However, like other forms of exercise, may be most effective for fat loss in people with overweight or obesity.