4 Health Benefits of High Intensity Interval Training Workouts

4 Health Benefits of High Intensity Interval Training Workouts

Have you been running a consistent distance regularly but still not reaping the fitness results? Do you skip workouts because of your full-time work?  If you’re this type of person, perhaps it’s time for you to try High-Intensity Interval Training (HIIT).

What is HIIT?

HIIT is a series of workouts that features short periods of intense exercise with slow recovery periods in between. It usually lasts 15-20 minutes, while some people try to build their tolerance and reach up to 25-30 minutes. Numerous aspects of the workout can be altered to fit your preference, such as:

  • Type of activity
  • Intensity, duration, and interval of working-out and rest
  • Body weight or weight training
  • Number of repetitions
  • Number of sets in every workout session

HIIT is considered a very efficient method of exercise because it reaps almost similar benefits as when you do twice as much of a moderate-intensity workout.  Here’s how HIIT can improve your life:

  1. Keeps Your Blood Sugar in Check

Many studies have shown that HIIT improves insulin sensitivity. It also reduces blood sugar level after a meal as compared to those who perform moderate-intensity exercises. Maintenance of a healthy level of blood glucose is crucial to prevent developing chronic diseases such as Diabetes Type 2.

30-minute fast paced High Intensity Interval Training class in Hong Kong

  1. Improves Physical Fitness

Studies have shown that HIIT improves overall physical fitness and tolerance to exercise among overweight women. In one study, the participating individuals have demonstrated remarkable improvements in peak power output and time to exhaustion after completing a three-times a week HIIT session for three weeks.

  1. Burns More Calories and Fat in a Short Time

HIIT is widely popular because it burns more calories and fat while you’re working out. According to a published study in the Journal of Strength and Conditioning Research, HIIT burns 25-30 percent more calories than cycling, treadmill running, and resistance training. Moreover, it also helps in burning fat in less time than most endurance activities.

  1. Higher Post-Exercise Benefits

HIIT increases one’s oxygen consumption. The exercise post oxygen consumption (EPOC) within 24 hours in HIIT is similar when compared to a continuous moderate intensity workout. This suggests that HIIT provides you with the same metabolic benefit in a shorter period. It is also beneficial for your cardiovascular health because you’re maximizing your oxygen consumption which is needed by the cells in your body to recharge and function well.


Over time, HIIT will help improve your strength, agility, and endurance. It is a pretty convenient system of exercise especially if you’re generally busy with work and doesn’t have the luxury of time. With HIIT, you’ll get to enjoy a fantastic workout in a very little time and achieve maximal health benefits.

As previously mentioned, you can manipulate the workout to fit your desired workout regime. Once you get used to it, you can challenge yourself to try more intense HIIT workouts. To ensure you’ll get the most out of every workout, try a 30-minute fast paced High Intensity Interval Training class in Hong Kong. Whether you’re a beginner or an experienced gym-goer, there’s a HIIT class you can enroll into to best fit your preference.