Amazing Benefits of HIIT Workouts

You likely know how beneficial exercise is for you. It can still be tricky to fit it into your busy schedule. HIIT (high-intensity interval training) is a category of exercise that solves that problem. 

HIIT is one of the most time-efficient forms of exercise that can be done by beginners, seasoned athletes, or those in the middle. Not only is it time efficient, but the benefits are monumental. 

What Is HIIT?

High-intensity interval training involves short bursts of movements completed over a short period of a few minutes, which are repeated in multiple rounds while keeping your heart rate elevated. Depending on the program you follow or a specific trainer, there may be periods of low-intensity exercises or recovery periods between high-intensity exercises.

In general, HIIT workouts last between 20 and 30 minutes, meaning you can get a complete workout with cardio and strength training in less time that’s easily squeezed into your schedule. Another benefit to this streamlined workout is that it’s available for all fitness levels by adjusting the intensity. 

Finding a moderate intensity instead of full-on high intensity can be an introduction to HITT for a beginner. Within a few weeks of HIIT, you’ll become stronger and be able to increase the intensity of your exercises. 

How Does HIIT Work?

So what’s the science behind HIIT? These movements are typically powerful anaerobic exercises meaning that your body starts breaking down glucose without oxygen consumption. So, because HIIT is an anaerobic exercise, your body has to work harder, which burns more fat and calories.

In comparison, steady-state aerobic workouts require oxygen for your muscles to perform. Steady-state aerobic exercises are cardio workouts like walking, running, or biking. There is less strain on the body but also fewer calories burned. 

Types of High-Intensity Interval Training Exercises

Your program may include any of the following in varying orders or may include different forms of the exercises such as plyo push-ups or lunge jumps as examples. 

  • Battle Rope
  • Burpees
  • Butt Kicks
  • Crunches
  • High knees
  • Jumping jacks
  • Jumping rope
  • Jack-knife
  • Lunges or lunge jumps
  • Mountain climbers
  • Push-ups
  • Pull-ups
  • Planks
  • Russian Twist
  • Squat jumps
  • Sprints

The Amazing Benefits of HIIT Workouts


Many benefits await you when you start incorporating HIIT into your routine. In a HIIT session, you will burn more calories and raise your metabolic rate even after you’ve completed your workout. 

Hours after a high-intensity exercise program, you’re still burning calories, and your body starts dipping into your fat storage to begin recovery. This makes HIIT training helpful for those whose goal is fat loss and weight loss. 

Not only can HIIT aid in weight loss, but it builds muscles, improves endurance, and boosts strength and power, helping you reach your fitness goals. An easy way to keep aware of how your skills and fitness change as you move through a HIIT program is a workout log. 

Using the NewMe Fitness Log, you can map out where you are currently, plan your goals, and track how you improve.  You may need to target one area over another; this fitness log can guide you through what exercises will help. 

Being able to see your progress is an excellent way to boost confidence. HIIT can quickly help you feel and show fitness improvements, keeping your motivation high to continue your fitness journey. 


The changes that can happen to your health if you begin practicing high-intensity interval training are astonishing. HIIT regulates your blood glucose (blood sugar). This can be extremely helpful for those affected by insulin resistance and prediabetes. 

Research has shown that HIIT lowers cholesterol and reduces blood pressure. The effort needed to perform HIIT improves your lungs and heart. 

During a HIIT workout, your body needs more oxygen, and your heart rate increases as your heart pumps harder to get the oxygen needed for your body. This strengthens your heart, helping it to work more efficiently. A healthier heart decreases the risks associated with heart disease. 

The ability to aid in weight loss helps or prevents obesity and reduces the risk of developing many metabolic diseases. These diseases severely impact your life; you can combat that with high-intensity interval training.  


HIIT is an uncomplicated way to improve your overall lifestyle. Even if you aren’t overly focused on fitness, HIIT is a quick way to move your body. How HIIT is set up means you aren’t walking on a treadmill staring at the wall for an hour. 

With its short bursts of movements, this type of workout keeps your mind engaged. Goodbye to boring!

Another benefit is that you can do it anywhere; most programs use body weight, so there is no extra equipment to lug around or buy. You can do HIIT at home, at the gym, and even while staying in a hotel room!

Sometimes it can feel hard to continue your fitness journey if you’re away traveling; HIIT is a good way to continue towards your goals even if you aren’t home. Exercise is key to a healthier lifestyle; it reduces stress, enhances sleep, and improves mental health. 

Try HIIT and Feel the Change 

The high intensity of HIIT can sound and feel daunting at first, especially if you’ve been more sedentary lately. There are many options to start at a beginner level, whether starting slow or working with a personal trainer. 

HIIT is an impactful form of exercise that can improve many aspects of your life. Try it out and see how it goes. You may even feel some of the benefits right away, and who doesn’t love instant gratification?


Prediabetics Patients and Interval Training | American Medical Association

High-intensity exercise and your heart | Harvard Medical School

Impact of high-intensity intervals on cardiovascular health | Mayo Clinic

HIIT for health benefits | National Library of Medicine

Metabolic effects of HIIT | University of New Mexico