Benefits of High-Intensity Interval Training (HIIT)
By Rylee Baisden

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Benefits of High-Intensity Interval Training (HIIT)

If you've bene watching my free Instagram Live workouts, you'll know that that high-intensity interval training is one of my favorite types of workout! I had someone ask me to explain the benefit of different workout styles so, here it goes. Today, I will be explaining the advantages of a HIIT (high intensity interval training) workout alongside the importance of bioenergetics. Bioenergetics is the study of energy in the human body.

This post will contain a whole heap of really long words which are, unfortunately, really important to explaining the benefits of high-intensity interval training (HIIT).


HIIT workouts are time-efficient, safe, and highly effective. HIIT workouts consist of short bursts of high intensity activity partnered with low-intensity rest periods. For the most part, HIIT workouts are only 10-30 minutes long. Even though HIIT workouts are great, I wouldn’t suggest doing them every single day. You can still reap the benefits of high intensity workouts by doing them 3 times per week. I say this, because your body is not built to do high intensity workouts, all day every day. You need to listen to your body and always fuel and carve in enough time to work out and recover.

So what are some benefits of a high intensity interval workout you might ask?

Four Simple Benefits

Here are a few benefits that people always think about when they think of HIIT workouts.

  • You can burn a lot of calories in a short amount of time
  • There is no equipment necessary
  • Promotes weight loss and muscle gain
  • You can do it anywhere!

Three Science-based Benefits

Now the science-y benefits:

  • Your metabolic rate is higher for hours after your workout AKA fast metabolism.If your metabolic rate is “high” (or fast), you will burn more calories at rest and during activity. HIIT workouts are the most effective workouts to stimulate EPOC. Excess post oxygen consumption (EPOC) is the elevation of metabolism after exercise. Also building a healthy heart if you are doing HIIT workouts*Side note: you know that feeling when you’re working out so hard that you feel like your heart is burning/wants to jump out of your chest – well that’s a good thing, it means you’re pushing your anaerobic zone. Better anaerobic zone = better endurance, stronger muscles and improved VO2 max. HUGE WIN.

  • Anaerobic exercise (without oxygen) is fuelled by energy stored in your muscles through a process called glycolysis. This process breaks down sugar and turns it into energy. “Glycolysis occurs in muscle cells during anaerobic exercise without the use of oxygen in order to produce energy quickly, thus producing lactic acid. Lactic acid is a by-product of glycolysis and forms when your body breaks down glucose for energy when oxygen is low. Participation in regular anaerobic exercise will help your body tolerate and eliminate lactic acid more efficiently.” 
  • HIIT workouts produce many of the same health benefits as other forms of exercise but just in a shorter amount of time.  These benefits include: lower body fat, lower blood pressure and increase oxygen consumption


    In summary, HIIT workouts build and maintain lean muscle mass, boost your metabolism, and improves your energy. High-intensity interval training workouts lower your body fat, lower your blood pressure and increase oxygen consumption.  High-intensity interval training helps break down sugar and turn it into energy.  You don't need any expensive equipment and you can do it anywhere!  As you can tell, HIIT workouts are really convenient and have huge health benefits.


    1. “Anaerobic Exercise: Definition, Benefits & Examples.”,
    2. Waehner, Paige. “The Whats, Whys, and Hows of Anaerobic Exercise.” Verywell Fit, 3 Dec. 2019,


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