HIIT Workout Benefits – Get the Ultimate Physique

First of all, What is HIIT? Well, the acronym stands for High Intensity Interval Training. This is the training in which you put a maximum effort for a short period of time, followed by a period of rest or active recovery. You can perform a HIIT workout with almost every exercise, as long as you perform it with a lot (and by ‘a lot’ I mean ‘ A LOT ‘) of intensity. In the rest period you can jog, walk or just chill.

In this article I am going to share with you 10 HIIT workout benefits, why do I prefer HIIT training over Cardio and I will show you how you should be doing it in the proper way.

The Benefits of HIIT Training

There are a lot of benefits when we are talking about HIIT training; I am going to talk about each one particularly, so you can fully understand every single one of them.

# 1 HIIT Burns More Fat than Cardio

By performing a HIIT workout you will be able to burn more fat than if you were to perform a Cardio workout. And you are doing it in a shorter time!

While a Cardio training can last 50-60 minutes, a HIIT training lasts around 15-20, which is 3 times shorter. It is scientifically proven that HIIT is doing a greater job when it comes to burning fat, because by performing it, you will get your heart rate to the maximum, and then it will slow down while you’re resting; then again to the maximum while exercising and so on. This will ‘confuse’ your whole body, making it uncomfortable -> and that’s your goal.

# 2 No Equipment Needed

It can be done literally anywhere and with literally no equipment at all. Of course, you can perform a HIIT training with equipment as well, but that doesn’t mean you can’t do it in other one thousand ways using other tons of exercises that require no equipment at all.

# 3 It Will Save You Time

The no1. excuse that people use is time. They claim they don’t have enough time to workout (which of course it’s just a fabricated excuse that’s not real anyway). You actually might be so busy that you don’t have time to go to the gym everyday. Well, HIIT will save you a lot of time. You can complete a training in about 15-20 minutes, as I was mentioning above and there’s no need to go to the gym!

Instead of running for a longer period of time, you can perform a HIIT training for a shorter period. It will save a lot of time and also, like I said before, it’s more beneficial.

# 4 People Seem to Stick with It

In one study of 44 participants performed by the School of Health and Exercise Sciences we have seen that the most of the people prefer HIIT over other form of Cardio. I am not telling you (and I will never) that you should give up on Cardio and you should start doing HIIT instead. No! I am just sharing with you some statistics and numbers. Cardio is beneficial as well, don’t you think it’s for nothing.

My advice to you is to try both of them and stick with what you like more. The more you enjoy one particular type of workout, the more consistent you will be.

# 5 It Gives You the Opportunity to Mix the Things Up

A lot of people claim that they can’t stick with a routine because they get bored at some point. Because HIIT is a routine, not a specific exercise, it can be done with sprints, jump rope, battle rope, kettlebells, burpees, and…whatever else you might want actually.

This will give you the opportunity of keeping a variety in your workouts and you won’t get bored at all.

Short Note: I do recommend keeping a variety in ALL of your workouts, not only the HIIT ones. This way you will confuse your body and you won’t let it adapt to only one type of movements.

# 6 Improved VO2 MAX

Wait, what is…VO2?

Your VO2 is the amount of oxygen you can use during intense MAX exercises. The better the VO2 MAX a person has, the longer and harder that person can work out intensely and the better health they will have.

# 7 HIIT Matches Regular Cardio’s EPOC

EPOC comes from Excess Post-exercise Oxygen Consumption.

This is the burning of extra calories long after your workout is done. If you’ve never heard of the fact that you are not burning calories only when you’re working out, well…you’re hearing it now. Our body burns calories even long after we’re done working out. And one of the HIIT’s benefits is that this process is greater.

It is scientifically proven that 20 minutes of HIIT = 60 minutes of steady Cardio.

# 8 It Reduces the Risk of a Heart Attack or Stroke

It is clinically proven that it reduces the chances of encountering a heart attack or a stroke.

To explain to you why in simple terms, here it is: our heart is a muscle. Just like every other muscle in your body. By performing HIIT, you’re getting your heart rate to a maximum. This is going to literally train your heart. So by that, your heart becomes stronger, and it will be harder to experience a heart attack or a stroke. Sounds…pretty logical, right?

# 9 By Performing HIIT You will Out-Train Everyone who Doesn’t Do it

This is another…extra (let’s say) advantage that you will get if you are going to implement HIIT trainings in your routine. Due to all the other benefits that I’ve mentioned above, you will be able to be more strong, more enduring. And it will give you a huge boost if you will ever compete with someone else!

# 10 You will Develop Confidence and Strengthen Your Mindset

As you already know if you’ve read any other post of mine, I value extremely much the mindset. If you do not have the right mindset, you can not win. Not only in sports, but in any other area of your life.

So why performing HIIT will improve your ability to keep the right mindset? Well, because it’s very challenging. As you now know, it’s done with MAXIMUM intensity, so of course that it’s very challenging. You have to push, and push, and push yourself to your limit. This will, of course, develop your confidence and you will be able to be mentally stronger.

How Do You do HIIT Properly?

There is no perfect way to perform this type of training; there are a lot of types of workouts and you need to choose those that you like the most. However, there are some important things that you need to consider when you structure a HIIT training programme. I’ve created a list with these things that you can see below:

  • Structuring The Time

Usually, a HIIT workout is splitted in 1 minute series or equally-timed series. Let me explain to you what these two things mean. When you perform a HIIT training, you will (as in every kind of workout) first perform an exercise for an amount of time, then you will have a rest time until you will perform the next exercise.

1 minute series means that you will organize your training in a way that the working time for an exercise will be x seconds and your resting time will be 60 seconds – x seconds, so they will equal 1 minute. For example, you are going to perform jumping jacks for 40 seconds and you will take a break of 20 seconds until the next exercise (so the time adds up to 1 minute). I think it’s clearer now, isn’t it? Examples are gold, always.

Equally-timed series means that you will organize your training in a way that the working time for an exercise will equal the rest time. You will perform an exercise for x seconds and you will take a rest of x seconds until the next exercise.

My advice for you here is that if you decide to use the 1 minute series method, try to set the rest time at a minimum of 20 seconds, as I was giving you the example. The most effective way, in my opinion, is to combine the two of them and work at a rate of 30 seconds – 30 seconds. Now…you know what suits you the best and what’s your level.

  • Choosing the Exercises

You can perform a HIIT training by doing one single exercise for 15 times (example) or by combining different exercises and implementing them into a routine. The way I do it is always by combining different exercises. That way I don’t get bored and I use different muscle groups of my body.

  • Deciding on the Total Time of Your Workout

Depending on your level of endurance, you can work out 6-7 minutes or you can train for 20 minutes. It depends, as I said, on your current level. BUT : Try to NOT exceed 20 minutes (no matter your level). HIIT is supposed to be a short training and it is supposed to be very intensive in order to get the maximum benefits. If you perform a HIIT for more than 20 minutes you will drastically increase your chances of injuries, thing that you don’t want.

Short note: Don’t get discouraged if you simply CAN NOT workout more than 5-6 minutes let’s say. Nobody started as a STAR. You will improve your level, slowly.

Go There and Smash IT! Be Hungry!

Now that you know these super cool benefits that you can get from HIIT workout and you know how to properly do it, go there and…KILL IT!

I am Alex, and it was a pleasure writing this article for you, guys. Don’t forget: if you have ANY questions related to this topic and not only, drop a comment in the section below and I will be more than happy to help you out. Cheers! 🙂


  • Kozakiv

    H.I.T is, in their ideas, the total opposite of the already traditional bodybuilding trainings that were popular at the time of use. Instead of the total volume and variety of exercises and the various repetition and series schemes, H.I.T. advocates INTENSITY as a basis for achieving new and quality growth. Despite its simplicity, the impact of this training remains questionable and constantly debated.

  • Hamish58

    Wonderful article.  I have been doing HIIT for years having been introduced to it by military health professionals.  As some exercises have become untenable for me over the years to do with lower limb injuries, osteoporosis arthritis etc, I have just adjusted the type of exercise or technique while still applying HIIT technique and I can attest that it really does work (for me anyway).

    Hanks for describing the many options available to anyone wanting to pursue HIIT based fitness training which is a great addition to a holistic health regimen.


  • Samikingss

    The fact that this form of fitness exercises helps prevent heart attack and stroke is what we should harp on the more because hear attack and stroke has become a very common occurrence. 

    This form of exercise can be rigorous but it’s worth it. I have some friends that are gym rats and they don’t stop talking about things like this that’s how I first heard of it. I do my best to do exercises regularly and keep fit and I know the impact. 

    I love how you explained all the aspects and benefits of HIIT. 

    I am so sharing this. 

  • Benny

    Hello, I really want to first appreciate your effort in putting this great website together and writing this article. I did not realize that there was this much difference between the effect of HIIT and cardio. I am so happy I have just learnt how to do HIIT properly and this will help me a lot. I would really like to share your article with my friends. Thank you very much

  • Wanda

    There is a lot of great information there about HIIT.  I am a runner and I know the first year I trained to be consistent that that was all I focused on “running”.  After about a year of seeing on improvement on my pace, I realized that I needed to do more than just my running.  I needed to build strength in my muscles.  I needed to build my core, as well as other muscles.  Our body works together and by not concentrating on all muscles groups I was actually limiting my true potential.

    So I joined a gym and started working these other muscle groups.  Presently, I am doing a form of HIIT.  My friend and I just got the new program Tuesday and let me tell you, it was a real workout.  We both were sore the next day.  Can’t express the importance of changing up your program.  I love the idea of pushing yourself to the max and then getting a rest, and going hard at it again.

    There are so many exercises you can incorporate with HIIT.  I won’t give up the running, I have just added the HIIT.  Great to hear so many positive benefits of this program.  I love the help to lose a couple pounds too.  Never hurts.

    Thanks for this amazing article.  Look forward to hearing more.

    • Alex Rubio

      I am very pleased that my article could help you, thank you for reading it and thank you for your kind words!

      I am going to post some effective HIIT workouts for sure :)!

  • Michael

    Man, I read your article and not knowingly I have been doing HIIT for a while now. It is my best method of working out, doing high-intensity workouts in a short period of time. Because let’s be honest, it’s too time-consuming to be doing 1-2 hours of workout and it’s not healthy based on some scientific articles.

    I would suggest sharing some personal “HIIT” workout that you do. It would be great to implement and try it out.

    Overall great article, you hit every point, loved the site but would advise if you made a bit larger photos for the topics and also increase the Heading size for each title. 


    • Alex Rubio

      Hi there Michael,

      thanks for the feedback, I will definitely take it into consideration. And I will post some HIIT workouts of my own for sure in the near future! Stay tuned, cheers!

  • kyle

    I have a friend who worked out with this gym trainer at a local gym. Told me about the HIIT workout and I’d wish I could afford to go to LA Fittness and just do this type of exercise. The intensity is a challenge but must be super good ig done rigorously and gets the body blood stream flowing. Like this is the type of workout you wanna do after coming home from work or something for sure. I’d love the idea of using rope as a cardio reducing exercise.    

    • Alex Rubio

      There are plenty of ways in which you can train using HIIT workouts, Kyle. The most important thing that you must have is motivation and consistency. Everything else is not a problem at all!

  • Brian

    I had never heard of the HIIT workout before until I read your article about it and I want to try it out really bad now! I do currently have a workout routine which does include cardio, but I’ll admit that I don’t feel like I’m burning fat fast enough, especially belly fat. I’ve heard of high intensity before, just not with the interval in it. I really like that there is no equipment required for it and it cuts down on time. I think that reducing the risk of a heart attack and stroke is the best reason to do HIIT. How long have you been doing a HIIT workout?

    • Alex Rubio

      Well, I’ve been a Calisthenics athlete for 1 year now and I started implementing HIIT in my routines approx. 6 months ago and trust me there’s a HUGE difference. Definitely recommend it.

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