While exercise is an integral component of a healthy lifestyle, it can be a challenging endeavour especially if you are generally busy. You may not manage to get in some much-needed gym time even if you're committed to working out. Fortunately, with high-intensity interval training (HIIT), you can get an awesome workout in very little time.

HIIT encompasses short sessions of high-intensity exercise, with periods of rest and recovery in between. The workout sequences are typically repeated for 20 to 30 minutes. Besides being ideal for those with limited time, HIIT has also been proven to be one of the most effective forms of cardiovascular exercises that you can perform.

Moreover, there a wide range of other excellent benefits that offer even more reason to embrace high-intensity interval training. Let's explore some of those benefits: 

You Can Burn Loads of Calories in a Short Span of Time

In a study comparing the calories burned during 30 minutes each of HIIT, running, biking, and weight training, it was revealed that HIIT burned over 25 percent more calories than other forms of exercise.

It's important to note that those who engaged in HIIT exercised for less time than those who engaged in the other exercises, even though each exercise session lasted 30 minutes. This is because HIIT repetition included some moments of rest.
That means HIIT allows you to burn virtually the same amount of calories, but spend a shorter period exercising.

You Can Build More Muscle and Maintain Muscle Mass Much Easily

While HIIT exercises stimulate the burning of fat and calories, they also promote the production of muscle building anabolic hormones. This makes HIIT an excellent way of developing lean muscle.

In fact, HIIT workouts are more effective in building and maintaining muscle, while burning fat than regular, sustained steady-state exercises. Namely, the prolonged workout can lead to the body burning up and using muscle as fuel. 

You’ll Build and Maintain a Healthier Heart

If you're one of those people, who can't work out until they reach the anaerobic zone – that thrilling point where you struggle for breath, and your heart feels like it's going to burst any moment-- HIIT can help.

However, intensive training begets intensive results. Various studies have revealed that HIIT can lower heart rate and blood pressure in obese and overweight individuals who are prone to high blood pressure.

You’ll Save More Time With HIIT

We've seen that HIIT workouts are more time-efficient than other types of exercises. In fact, you can get at least the same results in half the time of low-intensity, longer-duration workout sessions.

A 2013 study, published in the Journal of Physiology, revealed that sedentary men who did 40 to 60 minutes of cycling at 65 percent of their max five times a week, and those who performed sprint interval training for no more than 12 minutes per session three times a week achieved similar results.

Besides its great benefits, HIIT is also more exciting than low-intensity, steady-state exercise. There’s a high chance you’ll stick to a workout that you enjoy. You may also consider investing in a high-velocity trainer to enrich your HIIT workouts and get the most out of them. Here’s one review of a hybrid velocity training machine to help you figure out if it’s worth investing in.