Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging or weight training ( 10). Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise ( 10, 11, 12). One of the ways HIIT helps you burn calories actually comes after you’re done exercising. Your metabolic rate is higher for hours after HIIT exercise HIIT may help you burn more calories than traditional exercise or burn the same number of calories in a shorter amount of time. This is because HIIT allows you to burn about the same number of calories but spend less time exercising. This means the participants were actually exercising for only one-third of the time that the running and biking groups were.Īlthough each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions. In this study, a HIIT repetition consisted of 20 seconds of maximal effort followed by 40 seconds of rest. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise ( 8). One study compared the calories burned during 30 minutes each of HIIT, weight training, running, and biking. You can burn calories quickly using HIIT ( 8, 9). HIIT can burn a lot of calories in a short amount of time HIIT not only provides the benefits of longer-duration exercise in a much shorter amount of time but also may provide some unique health benefits. Regardless of how you implement this strategy, high intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up. The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising. This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4–6 reps in one workout. The actual activity being performed varies but can include sprinting, biking, jumping rope, or other bodyweight exercises.įor example, a HIIT workout using a stationary bike could consist of 30 seconds of cycling as fast as possible with high resistance, followed by several minutes of slow, easy cycling with low resistance. Typically, a HIIT workout will be 10–30 minutes in duration.ĭespite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise ( 6, 7). Interestingly, it is perhaps the most time-efficient way to exercise ( 4, 5). HIIT involves short bursts of intense exercise alternated with low intensity recovery periods. What is high intensity interval training?
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