HomeMovement & FitnessScientific Benefits of a HIIT Workout

Scientific Benefits of a HIIT Workout

Have you ever felt motivated to exercise but were overwhelmed by the idea of a long workout? Have you tried fitting an exercise class into your busy day, only to realize that the schedule was too tight? We’ve all been there, brainstorming ways to make it work but struggling to find enough time to exercise. This is where HIIT workouts come in. Finally, there’s a way to work up a sweat and burn calories without dedicating a substantial chunk of your day to it.

HIIT, or High-Intensity Interval Training, has gained popularity as people are drawn to its efficiency and effectiveness in short bursts. While HIIT is well-known for its weight-loss benefits, not everyone is aware of the scientific principles that underlie how HIIT functions and impacts our bodies. Exploring the science behind HIIT can shed light on why this exercise technique can effectively burn fat in such brief intervals.

For newcomers to the HIIT training method, these workouts typically range from 10 to 30 minutes in duration. Research has shown that HIIT can burn up to 30% more calories than other forms of exercise, making it a highly efficient workout approach.

Unlike many forms of exercise that emphasize endurance and prolonged effort, HIIT workouts are short because they involve brief but intense bursts of exertion that cannot be sustained for an extended period. After completing a short, intense workout routine, you’re rewarded with a brief recovery period that allows you to repeat the same high-intensity effort. Consequently, HIIT combines maximum effort with maximum oxygen utilization, two highly effective ways to burn fat.

So, how does HIIT accelerate core strengthening? When we exert maximum energy during HIIT, our bodies respond with various sensations: our muscles burn, and we feel breathless. These are signs of accumulated lactic acid, which creates the burning sensation and depletes our body’s oxygen stores. HIIT workouts challenge our bodies to work hard to rebuild these oxygen stores, a process that continues for 16-24 hours after exercise.

HIIT not only enhances the body’s oxygen storage but also improves VO2 Max, our body’s capacity to utilize oxygen as an energy source. A higher VO2 Max results in increased endurance, enabling our bodies to remain active for longer periods. Understanding these benefits, it’s clear that HIIT workouts offer a scientifically sound and time-efficient way to improve fitness and burn fat.


Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol.