The Benefits of High-Intensity Interval Training (HIIT)

As a fitness enthusiast, your days are likely packed with intense workouts and active routines. However, sticking to the same exercise routine day in and day out can lead to mental burnout, workout fatigue or a frustrating physical plateau.

Fortunately, you can invigorate your fitness journey with high-intensity interval training, or HIIT.

HIIT is an electrifying fitness technique that you can adapt to a wide range of exercises, from cycling to weight lifting — and it provides an incredible range of lifestyle and health benefits.

What is HIIT?

According to the American College of Sports Medicine, HIIT programs include both aerobic exercise — such as running, cycling and swimming — and strength training exercises — such as squats, deadlifts and pull-ups.

That said, aerobic exercise and strength training do not need to be performed in the same HIIT session.

Rather, HIIT is characterized by its intervals. During such personal training sessions, athletes will work intensely for a period of time, anywhere from five seconds to eight minutes. During these intervals, participants should give it their all, performing anywhere from 80% to 90% of their estimated maximum heart rate.

To calculate this, subtract your age from 220. For example, if you’re 40 years old, your maximum heart rate is 180. Then, multiply that number by .8 and .9 to find your ideal performance range. In this case, the 40-year-old individual should strive for a heart rate of 144 to 162 beats per minute during the high-intensity intervals.

After a bout of high intensity exercise, participants will then engage in a recovery period that can last just as long as the previous interval. For these intervals, participants should perform at 40% to 50% of their maximum heart rate. In the same example as above, the individual would strive to lower their heart rate to 72 to 90 beats per minute.

During the workout, participants will alternate between high-intensity and recovery intervals for anywhere from 15 to 60 minutes.

Advantages of HIIT Workouts

Beyond their versatility in terms of exercise types, HIIT training offers a range of advantages. Let’s take a look at the top four benefits of HIIT.

#1 High Calorie Burn

Several studies have found that HIIT workouts can increase your overall calorie burn.

Specifically, one study found that, compared to 30 minutes of weight training, running and/or biking, 30 minutes of high-intensity training — which involved 20 seconds of high intensity and 40 seconds of recovery — burned 25 to 30% more calories.

This increase in calorie expenditure is partly due to the body's elevated metabolic rate post-workout, which continues to burn calories long after the session is over, effectively making HIIT an excellent choice for those looking to maximize their calorie burn in a shorter amount of time.

#2 Boosted Metabolic Rate

When doing HIIT training, you won’t just burn calories — you’ll also experience continued calorie burn after your workout. This is due to the elevated metabolic rate that HIIT creates, which remains higher for hours post-exercise, often more so than jogging or weight training.

Additionally, research indicates that HIIT may encourage your body to shift towards burning fat for energy instead of carbohydrates. This metabolic adaptation not only helps in reducing overall body fat but also enhances the efficiency of energy use, making HIIT a potent strategy for fat loss and improved metabolic health.

#3 Increased Fat Loss

As explored, regular HIIT workouts can significantly boost fat loss. Studies have shown that high-intensity interval training is particularly effective in reducing body fat and fostering overall weight loss. This effect is especially notable in adults who are overweight.

Research also suggests that HIIT not only helps in burning calories during the workout but also promotes a greater reduction in visceral fat —the harmful fat stored around internal organs. Additionally, the intensity of HIIT stimulates metabolic processes that enhance fat burning long after the exercise session ends, leading to more efficient fat loss and improved body composition over time.

#4 Improved Oxygen Consumption

Endurance training hinges on your muscles' ability to efficiently use oxygen. While many athletes turn to long runs or extended cycling sessions to boost this capability, HIIT workouts can be just as effective, if not more so.

In fact, research shows that a 20-minute HIIT routine performed four times a week for five weeks can improve oxygen consumption by 9%. In the same study, cyclists who trained for 40 minutes, four times a week, achieved comparable results.

The takeaway?

HIIT delivers the same oxygen-boosting benefits in half the time, making it a powerhouse for enhancing cardiovascular healthand performance.

How To Fuel Your HIIT Workout

A HIIT workout requires a significant amount of energy. Thus, it’s critical to fuel your body before a workout for optimal results.

Before strapping on your sneakers, craft a high-protein, high-carb snack that can provide you with sustained energy throughout your HIIT session. If you're wondering how to boost energy with your pre-workout and post-workout snacks, good options can include:

• Protein shake – Protein is vital to muscle growth, aiding in muscle recovery after a workout. It can also keep you full and satiated throughout your workout. For a well-rounded snack, find a protein shake powder, like our organic superfoods powder, that combines protein with essential vitamins and minerals.
• Oatmeal – Packed with whole grain oats and a number of vitamins, oatmeal can provide your body with an immediate source of energy during your sprints. For added benefits, add protein-rich nut butters and water-dense fruits for hydration.
• Yogurt and granola – Combine protein-rich Greek yogurt with a high-fiber granola for sustained energy during your HIIT workout. You can also add fresh berries or honey for a touch of sweetness and antioxidants.

Fuel Your HIIT Workout With INVIGOR8

High-intensity interval training, which utilizes periods of high intensity and recovery, touts numerous benefits that support your overall fitness and recovery.

For added benefits, include the All-In-One Superfood Protein Shake in your fitness routine.

With protein powder ingredients including 20 grams of protein and more than 18 vitamins and minerals per serving, it packs just as much of a punch as HIIT. Several nutritional complexes support fat burn, muscle build and recovery, as well as additional benefits that support full-body health, from the brain to the immune system.

With INVIGOR8, you’ll knock your high-intensity interval workout out of the park. Try our shakes or take your fitness journey to the next level with our complete weight loss kit featuring appetite control support and unflavored collagen peptides.

Sources:

1. Cleveland Clinic. High-Intensity Interval Training (HIIT): It’s for Everyone!
2. ACSM. High Intensity Interval Training
3. Healthline. 7 Benefits of High Intensity Interval Training (HIIT)
4. Healthline. 9 Health Benefits of Eating Oats and Oatmeal