The Ultimate Guide to HIIT Training: Benefits and Effective Workouts

The Ultimate Guide to HIIT Training: Benefits and Effective Workouts

By Vandana Manda / 12 Apr 2023

For many people with busy schedules, achieving their fitness goals quickly and efficiently is a top priority. That's where High-Intensity Interval Training (HIIT) comes in – this workout routine is designed to help you burn calories, get in shape, and reach your peak physical fitness in the shortest amount of time possible. 
With its emphasis on short bursts of intense activity, HIIT is the ideal choice for anyone looking to become the fittest and healthiest version of themselves.

What is HIIT?

High-Intensity Interval Training (HIIT) is a training technique that involves short bursts of intense exercise followed by sessions of rest or low-intensity activity. For example, you might sprint as fast as you can for 15 seconds on a treadmill, then walk or jog slowly for 1-2 minutes to recover. This is one set, and HIIT workouts typically include several sets.
HIIT is a great way to burn fat and lose weight, as it raises your heart rate significantly higher than normal. This puts your body in a state where it burns fat and calories directly, rather than burning carbs. Plus, the alternating high-intensity and low-intensity sessions of HIIT help you push your limits and get fitter faster.
Overall, HIIT is a highly effective workout technique for anyone looking to burn fat, build endurance, and get in great shape in a shorter amount of time than traditional exercise routines.

Treadmill HIIT Workout

There are many advantages to incorporating High-Intensity Interval Training (HIIT) into your workout routine. 
The key benefits of HIIT are:

1. You'll burn more fat in less time.

HIIT is a highly effective method for burning calories and fat quickly. In fact, it's been shown to burn approximately 13 calories per minute! By pushing your body to its maximum heart rate during high-intensity intervals, your body is forced to burn a lot of fat to keep up with the demands.
This makes HIIT an ideal choice for anyone looking to burn fat and get in shape quickly. However, it's important to balance your HIIT workouts with a proper diet to fuel your body and help you recover properly between workouts.

HIIT Workout

Another advantage of High-Intensity Interval Training (HIIT) is its positive impact on heart health. Here's why:

2. It helps keep your heart young and healthy.

During a HIIT workout, your body consumes a high rate of oxygen, which is beneficial for your heart health. This high-intensity activity helps prevent the clogging of arteries, which can lead to heart disease and other health problems.
Regular HIIT exercises, combined with a healthy diet, can help improve your heart health and keep you feeling young and energetic. So if you're looking for a workout routine that not only burns calories and fat but also supports your overall health, give HIIT a try!

A third advantage of High-Intensity Interval Training (HIIT) is its ability to improve your stamina. Here's how:

3. It helps increase your stamina.

During a HIIT workout, your heart, lungs, and muscles are pushed to their maximum limits. This may be challenging at first, but over time, your body learns to adapt to the demands of high-intensity exercise. As a result, your stamina will improve, allowing you to exercise for longer periods of time without getting tired.
In addition, HIIT helps increase your overall endurance by improving your cardiovascular fitness and oxygen uptake. So if you're looking to build your stamina and take your fitness to the next level, consider adding HIIT to your workout routine.

HIIT Workout
Another advantage of High-Intensity Interval Training (HIIT) is its incredible post-workout benefits. Here's what you need to know:

4. It helps your body burn fat even after your workout is over.

One of the great things about HIIT workouts is that they continue to burn calories and fat even after you've finished exercising. This is because HIIT increases the body's resting metabolic rate, which means you'll continue to burn calories and fat for hours after your workout.
In addition to its fat-burning benefits, HIIT can also help you with a higher metabolism, making you feel less lethargic and more energized throughout the day.
So if you're looking for a workout that delivers results both during and after your exercise session, HIIT is definitely worth considering!

5. It can relieve stress and improve your mood.

HIIT workouts require high levels of concentration and focus, which can be a great distraction from the stresses of daily life. In addition, HIIT workouts are often short and intense, making them easy to fit into a busy schedule. And the endorphins released during exercise can boost your mood and leave you feeling energized and refreshed.

6. It strengthens your bones and muscles.

Because HIIT workouts involve high-intensity movements and increased oxygen circulation, they can help strengthen your bones and muscles. As your muscles engage more deeply during HIIT, they become stronger and more resilient. And with regular HIIT workouts, you can improve your overall body fitness and reduce your risk of injury.
Here’s another benefit stated down for you to help you relieve stress, improve your mood, and strengthen your bones and muscles. Hence, HIIT is a great option to consider.

Here are some workout plans for HIIT training:

1. Treadmill Sprints:
Warmup: Start with a brisk walk or jog for 5 minutes.
Workout: Set the treadmill to a challenging pace (between 14-16 kmph) and sprint for 30 seconds. Lower the speed and walk for 1 minute to recover. Repeat this cycle 8 times.
Cooldown: Walk at a comfortable pace for 5 minutes.

2. Intense Exercise Bike Cycling: 
Warmup: Start cycling at a low resistance for 5 minutes.
Workout: Increase the resistance level to a medium level and cycle at a faster pace for 30 seconds. Cycle at a medium pace for the next 45 seconds, then cycle at an easy pace for 60 seconds. Repeat this cycle for 5 sets.
Cooldown: Cycle on a low resistance for 5 minutes.

3. Rowing Machine workout: 
Warmup: Row at an easy pace for 2 minutes.
Workout: Row intensely for 20 seconds, then take a 10-second pause. Row intensely for another 20 seconds. Repeat this cycle for 8 rounds.
Cooldown: Row at an easy pace for 2 minutes.

4. Cross Trainer Sprints: 
Warmup: Use the elliptical at an easy pace for 5-8 minutes.
Workout: Sprint intensely on the cross trainer for 30 seconds, then walk for 30 seconds. Repeat this cycle for 7 rounds.
Cooldown: Walk for 5 minutes on the elliptical.


In conclusion, HIIT is a highly effective and time-efficient workout that offers numerous health benefits. Incorporating HIIT training into your workout routine can improve your cardiovascular health, increase your stamina, help you burn fat and calories, and reduce stress. 
Remember to start slowly and not overdo it, and include recovery and a balanced diet in your workout plan. Overdoing HIIT can lead to injury, so it's important to listen to your body and take breaks when needed.