By now you’ve probably already heard the word HIIT (high intensity interval training) being thrown around, it has grown in popularity over the past few years and for good reason. However the concepts behind HIIT aren’t particularly new, they’re grounded in science and research, and they were around long before all the hype.

HIIT is a term for workouts that involve short periods of intense exercise alternated with recovery periods, it’s essentially any workout that alternates between intense bursts of activity and fixed periods of moderate activity or even complete rest.

HIIT not only provides the benefits of longer-duration exercise in a much shorter amount of time but also may provide some unique health benefits. Research has found that HIIT workouts may help improve cardiovascular and metabolic health, decrease body fat, and improve mental health in addition to some some great health benefits:

You’ll burn more fat

Not only do you burn more calories, but you burn more fat and calories in the 24 hours after a HIIT workout than you do after a steady-pace workout.

You’ll build a healthier heart

In a 2006 study, researchers found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

There’s no equipment necessary

 You can burn calories while toning your arms, legs, abs and glutes with plyometric or explosive moves interchanged with isometric moves like lunges, squats with no equipment necessary.

You lose weight, not muscle

While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow you to preserve hard-earned muscles while ensuring most of the weight loss comes from fat stores. Win and win!

HIIT workouts can include simple, beginner-friendly moves

HIIT workouts can include simple, beginner-friendly moves. One big assumption or misconception is that you need to be jumping, flailing, and sprinting in order to achieve a great HIIT workout. But this is not the case, the principle of HIIT lies in exertion. You can achieve a great HIIT workout without both feet ever leaving the floor and going gentle on your joints. Check out our No-Impact STRONG Nation class for a great example of this.

Improving mental health

We already have a good understanding the exercise may benefit mental health, however HIIT training may be especially helpful. A 2019 review suggests that HIIT can provide a range of benefits for people with mental illnesses, including reducing the severity of depression. Another study suggested that HIIT can alter your brain by boosting a protein called BDNF, which is involved in regulating brain function and mood. Short HIIT workouts can also overcome difficulties with motivation and finding time to exercise.

It keeps you younger

During HIIT, the production of the Human Growth Hormone (HGH) is stimulated by up to 450 percent during the 24 hours after you finish your workout. HGH is responsible for increased caloric burn and slows down the aging process, making you younger inside and out!

The bottom line: HIIT is a great training method to incorporate into your weekly routine for it’s many health benefits. We have tons of HIIT (both low impact and high impact) on the Virtual Studio. Ready to give a class a try? Checkout our classes here.