Updated: Jun 20, 2019

Whether your goal is to Lose weight, get healthy, or simply shake up your exercise routine, HIIT can be a game-changer for the following seven reasons.

1. They burn crazy calories

You’ll burn tons of calories both during and after you work out — for up to 48 hours. Sometimes referred to by trainers as the “after burn effect.”

2. They save time

Time, or lack thereof, is one of the most common obstacles to starting and maintaining an exercise routine.

Between family and work obligations, the average person struggles to find an hour for the gym. But 30 minutes of HIIT a few times a week is much more feasible.

3. Cardiovascular strength

According to the Centres for Disease Control and Prevention (CDC), that half hour of HIIT is not only efficient, but it also offers the same health benefits as an hour of cardio performed at a slower rate.

4. Improved VO2 max

VO2 max is the maximum amount of oxygen your body is capable of consuming during high-intensity exercise. It’s a helpful measurement for athletes in training, but it’s also a good indicator of general fitness.

5. Muscle gain

Because most people are tight on time, they may find themselves choosing to do either cardio or resistance training, but not both. Inevitably, their goals for muscular development or cardiovascular health and endurance suffer.

Because you can add resistance to HIIT — whether that’s through free weights or body weight — you can achieve both cardiovascular and muscle-building benefits from one workout.

6. They’re cheap

Most HIIT workouts can be performed with little to no equipment, which means you don’t have to pay for a gym membership or purchase lots of equipment to make HIIT effective.

While a few kettlebells or dumbbells will expand the number of exercises available to you, body weight alone provides incredibly effective resistance.

A simple, fast-paced circuit of push-ups, lunges, squats, and sit-ups will get your heart pumping in a matter of minutes.

7. You can do them anywhere

Since there are so many bodyweight HIIT options, you can stick to your training plan even when you’re on vacation or traveling for work.

If your hotel doesn’t have a gym, head outside or clear a small patch of hotel room floor, set the timer, and get to work.

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