How does HIIT Improve Fitness?


HIIT stands for High-Intensity Interval Training. This training type has become very popular over the years. It involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. What makes HIIT unique is that it helps burn fat faster. The workouts are intense and effective, especially for those who want to burn fat quickly. They also boost metabolism and improve cardiovascular health.

What does HIIT include?

This workout plan consists of three main phases: warmup, HIIT, and cool down. The warmup phase involves light cardio exercises such as walking and jogging. Then, you move onto the HIIT phase, where you perform intense movements until you reach exhaustion. Finally, the cool-down phase involves slower-paced activities such as stretching.


HIIT involves high-intensity exercise with low-intensity rest or recovery intervals alternatively. This type of workout is often done in short bursts and repeated several times per week.

HIIT is typically performed at 85% - 90% of your maximum heart rate. When you perform HIIT, you should go from a complete stop to sprinting as fast as possible within 30 seconds. This workout type is ideal for beginners looking to get fit and shred stubborn pounds.

How does it work?

HIIT enhances cardiovascular health, fitness, cholesterol profiles, and insulin sensitivity, which helps people with diabetes maintain stable blood glucose or sugar levels. HIIT also increases muscle mass in less active people while maintaining or decreasing fat, including visceral fat that covers your inner organs and abdominal fat.

Benefits of HIIT workout-

  • It helps in losing fat

High-intensity intervals can cause fat loss comparable to regular endurance training, even with a significantly lesser time commitment. Furthermore, they can shrink the waistline. Overweight or obese individuals may benefit from HIIT the most for fat loss.

  • It helps in muscle gain.

HIIT may assist some people in gaining muscle mass and aiding in fat loss. The muscles used the most, often those in the trunk and legs, are where most muscle mass gain occurs.

  • Reduces heart rate and blood pressure

According to a study, it can lower heart rate and blood pressure in those who are overweight or obese, demographics where high blood pressure is more prevalent.

  • Reduces blood sugar levels

As compared to regular, continuous exercise, HIIT lowers blood sugar and improves insulin resistance.

  • Improves aerobic and anaerobic performance

HIIT training will enhance your performance with just a few quick workouts per week, regardless of whether you're an athlete or a 9to5 employee.

HIIT is remarkably adaptive for all fitness levels and goals, contributing to its appeal to everyone from professional athletes to cardiac rehab patients. It is done by performing workouts like press-ups or using gym equipment like treadmills, stationary bikes, and rowing machines (cardio HIIT) (bodyweight HIIT).


When you perform high-intensity interval training, you work muscles faster than normal, forcing them to adapt and grow. You will get a leaner body with more defined muscles.

HIIT is an engaging workout with very few resting periods. Do not let your session be disturbed by uncomfortable gym wear. Shopping Monks offers its customers gym apparel for men and women and yoga wear. You can also buy health supplements on our website. 

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