7 Benefits of High-Intensity Interval Training (HIIT)
Athletes rave about the benefits of high-intensity interval training. HIIT workouts consist of alternating periods of short, intense anaerobic exercises with less intense recovery periods. The advantage: less total time required to make a big change in your body and health. Typically, a HIIT workout will range from 20 to 60 minutes. The actual activity being performed varies but can include sprinting, biking, jump rope, push-ups or other body weight exercises. Not only does HIIT provide the benefits of longer-duration exercise, but it also provides some unique health benefits:
1. Burn more calories during and after HIIT
HIIT burns more calories during and after a workout than continuous aerobic training. Bursts of increased intensity burn more calories, aiding in fat loss and a better body. Studies show that with HIIT, you also burn more calories for about two hours after the exercise is complete.
2. HIIT workouts boost your endurance
Just one minute of high-intensity work during an average workout can boost your endurance and your overall health. Studies show improved blood pressure and higher counts of mitochondria, which help fuel your body. Increased endurance and metabolism can carry over to your other workouts and your daily life. We can all use a little more energy navigating Manhattan on a daily basis.
3. HIIT is more time-efficient
Living in New York City, it’s hard to make time for a workout between work and leisure. HIIT can often get the same, if not greater, results in half the time of low-intensity longer-duration workout sessions. Your regular 90-minute workout can potentially be cut to 45minutes, and you’ll receive the same benefits or more!
4. HIIT workouts are diverse
This workout can take many forms. HIIT can be integrated to any form of workout from weight training to biking to sprinting. Some days, one form of a workout may feel easier than another. With a consistent routine, it’s easy to get bored and decide to skip a day here and there. The benefit of applying HIIT to any workout diversifies your routine and keeps you engaged day after day.
5. HIIT improves your heart health
HIIT can help lower your blood pressure and blood sugar, both of which are risk factors for heart disease. HIIT workouts can improve your arteries and veins better than continuous aerobic exercise. HIIT increases pressure demand on your blood vessels which can be beneficial to hearth health. Not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional exercises.
6. HIIT helps you burn fat fast
Since HIIT burns more calories during and after the workout, it can be a more convenient way to help you lose fat. HIIT was found to shift the body’s metabolism toward using fat for energy rather than carbs.With high intensity workouts that lead to bursts in heart rate that are sustained throughout the workout, it’s perfect for burning fat. A review by the British Journal of Sports Medicine analyzed 77 scientific studies finding that people who did HIIT workouts lost 28.5% more fat than people who did moderately intense continuous exercise, like running.
7. HIIT builds muscle fast
HIIT workouts involve many different movements allowing you to work out different muscle groups. A HIIT workout might have you do squats, push-ups, and pull ups all in the same set. This targets different muscles in a short and intense period of time. The intensity helps build your muscles and improve their ability to strengthen and keep working out. Also, as you continue to burn calories after the workout, this aids in muscle recovery.
Overall, HIIT is a very efficient way to exercise. It allows you to reap many of the health benefits of a traditional continuous workout or cardio but with the edge you need to breakthrough your physical goals.
Get Started With Hot HIIT at Hot Yoga Chelsea in NYC
There are many ways to add high-intensity interval training to your workout routine. Hot Yoga Chelsea offers Hot HIIT class right in our studio in Flatiron, Manhattan. The 60min class is offered in a heated room and performed on a yoga mat just like our traditional hot Bikram yoga classes. All movements are low impact, protecting your joints and muscles from the pounding of other exercises. Through consistent practice, you will gain health, flexibility, and increase neuromuscular control. It will also lead to good posture and strength throughout your body. The Hot HIIT class is led by its creator, Monique Crous who is a NASM certified personal trainer with a specialization in corrective exercise. She is also a certified Bikram Yoga Instructor.
Come experience a unique and effective workout in our beginner friendly Hot HIIT class at Hot Yoga Chelsea.