Top 5 HIIT Training Benefits

Before we analyze the HIIT training benefits, I'd like to spend a minute explaining what HIIT is.

HIIT training benefitsIt stands for High Intensity Interval Training, and it's a type of short workout but where you give 100% through quick and intense exercises, followed by short (and maybe active) rest periods.

For example, for those who begin this training:

  • 1 minute running at full power
  • 2 minutes walking

to be repeated 5 times for a total of 15 minutes workout.

This type of workout can burn calories and fat in a very effective way, and tests confirm it.

Here are the top 5 HIIT training benefits that made it popular.

1. Effectiveness

A training is useless if it's not effective, if it gives no results. Instead, the most important of the HIIT training benefits is that it works.

It is the ideal workout for those with limited time and a full agenda.

According to the American College of Sports Medicine Annual Meeting, in regards of the increase of aerobic ability,

Two weeks of HIIT (15 min workouts 3 times a week) are equivalent to 6-8 week of traditional jogging!

And it's not all, in fact if you follow the so-called Tabata training, a CrossFit method, it is possible to reduce the training session to 4 minutes! It's incredible!

2. Burns More Fat

Yes. Not only you burn more calories during a HIIT session.

hiit - high intensity interval trainig

Another of the HIIT training benefits is that it significantly speeds up the recovery process of the body, which translates into burning more fat and calories during the following 24 hours.

The principle is to get and keep the heart rate up, to burn more fat in less time.

3. Cardiovascular Health

We can definitely say that extreme training produces extreme results.

A study conducted in 2006 proved that after 8 weeks of HIIT, the subjects doubled their cardiac strength (the test was made with the Spinning exercise).

4. No Need for Particular Machines

There are several exercises, beyond running, that can be executed without special machines or equipment.

The fact that you don't need to spend money on gym equipment makes it one of the HIIT training benefits as well.

Isn't it always better to save some cash, and still get the work done?

5. You Lose Weight but Not Muscle

As I always want to specify, losing way is not always the correct way to say it. We should just talk about fat loss, not weight loss.

In fact, if you lose muscle you lose much more weight than if you lost fat.

All those that went trough diets know that it is very difficult to lose fat without losing muscle mass...that's such a downside!

It is proven, again, that doing a lot of cardio will eventually reduce muscle mass, while the HIIT training allows to preserve muscle and burn only fat.

Yes sir, lose fat and keep the muscle is an awesome win-win situation, and that's why this is for many the best of the HIIT training benefits.


We will have to talk, at some point, about the actual HIIT exercises and routines. I am sure that right now you're kinda curious!

If you have never tried this type of workouts, don't you think it's finally time?

Please leave your thoughts and experiences in the comments below.


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2 Responses

  1. Avatar Chris Lee
    I'll be starting to do some HIIT by this week as it was recommended to me by my trainor. I also read the handbook from and it says that HIITs are good too! Thank you for this article. Can't wait to start the training!
  2. HIIT training is indeed good stuff. Don't forget that HIIT also boost testosterone: