If you’re looking to get sweaty and burn some serious calories, this type of training is for you! HIIT has been shown to provide a variety of benefits, however, its most notable is weight loss.

The best part? It’s super convenient. All you need is 10-30 minutes a day!

So, what does HIIT stand for? If you’ve never heard of it before, HIIT stands for high-intensity interval training. In short, HIIT is a form of interval training that incorporates cardiovascular exercises coupled with bursts of anaerobic activity like bodyweight or strength movements.

The best part about HIIT is that it can incorporate many different facets (e.g. cardio, bodyweight, resistance bands, and weights). These facets can largely be categorized into the two most common types of HIIT:

  • Bodyweight (CrossFit, Weight lifting, bodyweight, etc);
  • Cardiovascular (aerobic exercises like spin class, running, etc).

Benefits of HIIT

No matter what type of HIIT you choose, the benefits spread far and wide. Below are a few of the most prominent benefits that pertain to fat loss, weight loss, and more.

Fat Reduction

Several studies have shown that HIIT can help with weight loss. Not only can it assist in an abundance of calorie burn in a short period of time, but it also improves your metabolic rate so that you can continue to burn fat hours after you have completed the workout. Which brings us to the next benefit…


Aside from the convenience, the best part about participating in HIIT is a process known as excess post-exercise oxygen consumption (EPOC). Simply put, EPOC is a biologically-induced process that makes your body burn energy (calories) up to 48 hours post-workout! EPOC doesn’t require a lengthy workout which makes it very convenient. By simply increasing the intensity at which you perform a particular workout, you can induce EPOC.

HGH Production

To reiterate that HIIT is likely the most effective form of exercise for weight loss, here’s the final benefit:

In a review showing the response of human growth hormone (HGH) to HIIT, cases experienced a fascinating 450% increase in HGH levels. Why does this matter? In short, increased HGH levels assist in a faster metabolism, which in turn, will help burn fat, and build quality muscle.

How to Perform HIIT

Before you go, here’s an example template of a HIIT workout that you can easily incorporate into your exercise regimen. It’s a training method called a ‘Tabata’.

Here’s how it works:

  • Choose one or more exercises. In this example, we’ll choose bodyweight squats and sit-ups;
  • Using an interval clock, set the timer to 20 seconds on, 10 seconds rest;
  • Repeat the cycle for 4 minutes straight, rotating from 20 seconds of squats, 10 seconds rest, and 20 seconds of sit-ups;
  • That’s it! Repeat the 4-minute cycle as many times as you like.