High-Intensity Interval Training (HIIT): Is It Worth Adding to Your Routine?

HIIT has become a popular term in fitness circles, weight loss plans, and gyms recently. But before diving in, it’s worth asking: what is HIIT, what does it accomplish, and is it worth scheduling in your week?

What is HIIT?

Simply put, HIIT, or High-Intensity Interval Training, is a form of cardio exercise done in intervals, alternating between bursts of high-intensity movement and periods of lower intensity or rest. It’s all about rhythm and balance between intensity and recovery.

Why Do HIIT?

Fast, intense cardio exercise unlocks your anaerobic fat-burning capacity like nothing else—leading to greater weight loss! Generally, your body uses oxygen for fuel, but when moving quickly and intensely, your body may struggle to get enough oxygen fast enough. In this state, it begins to burn carbohydrates instead, which is where a lot of fat-burning occurs. High intensity is tough to sustain for long periods, but interval training makes it easier to tap into this powerhouse repeatedly.

Super Efficient Workouts

One big reason people avoid aerobic exercise or fitness in general is time. With HIIT, you don’t need as much time! HIIT is incredibly time-efficient. For years, people aiming to lose weight were told to do medium-intensity steady-state cardio for an hour to burn through oxygen and start on carbs and glucose. In contrast, HIIT taps directly into the anaerobic system, using glucose immediately for energy.

Burn More Calories

HIIT is highly effective for weight loss. Since 1994, studies have shown that high-intensity interval training results in significantly more fat loss than steady-state cardio. These promising results have led many trainers and coaches to add HIIT workouts to the routines of clients aiming for weight loss. This is partly due to the 24-hour increase in metabolic rate that HIIT provides, even after a workout.

Less After-Workout Munchies

One reason people don’t see results from steady-state cardio (like running at moderate intensity for 30 minutes) is that they tend to overestimate the calories burned and then compensate by eating or indulging more.

Healthier Heart

Steady-state cardio does build up a sweat, but it can take a while to hit the anaerobic threshold needed for intense calorie burn. HIIT forces your body to switch to producing more ATP (adenosine triphosphate) from fat, which helps your heart and body perform well under pressure.

Better Sports Performance

HIIT strengthens your anaerobic energy system, which is essential for athletes who rely on high-intensity activity. HIIT training enables you to push yourself harder, longer, and faster, improving your sports performance.

How Often Should You Do HIIT?

HIIT should not be done every day. While HIIT benefits are impressive for beginners, regular gym-goers, and athletes, its high intensity can put stress on the body, requiring longer recovery times. Overdoing HIIT can lead to fatigue rather than the energy boost you want after a workout.

Try a 30-40 minute HIIT session 2-3 days a week for one mesocycle (4-8 weeks), or once a week if you’re also lifting weights, to start seeing great results. HIIT primarily works the anaerobic system, so it’s also a good idea to include steady-state cardio in your routine to support a healthy aerobic system and resting heart rate.

Final Thoughts

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