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Benefits of HIIT

Updated: Aug 24, 2021

Zoe Schilling

PharmD. Candidate 2022


What Is High-Intensity Interval Training? (HIIT)

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration. STRONGNation® classes usually last 45 minutes-one hour. Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.


- Burn Crazy Calories in a Short Amount of Time

- Your Metabolic Rate Remains High for Hours After Exercise

- HIIT Can Help You Lose Fat

- Gain Muscle Using HIIT

- HIIT Can Improve Oxygen Consumption

- It Can Reduce Heart Rate and Blood Pressure

- Blood Sugar Can Be Reduced by HIIT

How to Perform HIIT:

The actual activity being performed varies, but can include sprinting, biking, jump rope or other body weight exercises.

For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance. This would be considered one “round” or “repetition” of HIIT, and you would typically complete 4 to 6 repetitions in one workout.

After jogging to warm up, sprint as fast as you can for 15 seconds. Then, walk or jog at a slow pace for one to two minutes. Repeat this pattern for 10 to 20 minutes.

Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes.

Total body HIIT workouts can be fun such as Zumba® or STRONGNation®. Another great source for over hundreds of HIIT workouts are found at You can try a 14 day trial of Beach Body; and it typically cost around $100 for a yearly membership.

You can also find plenty of FREE HIIT workouts on Youtube.

To View Full HealthLine Article visit:

Tinsley G. 7 Benefits of High-Intensity Interval Training (HIIT). Healthline. Published June 2, 2017. Accessed August 23, 2021.

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