It seems like every other week, someone comes out with the next big workout technique that will supposedly revolutionize your workout routine and help you burn fat like no other. Just when you think you’ve heard it all, there’s another one to take its place, promising the same results with less time invested in the gym. But do these shorter workouts really work? Can they actually help you reach your goals of weight loss or muscle gain? The answer isn’t quite as simple as yes or no.
Just because it’s shorter doesn’t mean it isn’t as effective
Just because a workout is shorter doesn’t mean it’s not as effective. Research shows that short, intense workouts produce better results than ones that are long and drawn out. These types of sessions may only last between 10-20 minutes, but they can yield significant improvements in strength, endurance, metabolic control, and more.
There are real benefits to high-intensity interval training (HIIT)
A typical HIIT workout should last between 10-20 minutes, alternating periods of intense exercise with periods of rest. This type of training is usually done in a 30-minute window and involves vigorous exercise for at least 4 days per week.
Cardio should make up 45 minutes per day of your workout
Cardio is essential to fat burning, however, it's not the only factor. For example, strength training is another important way to maintain muscle mass, which increases your resting metabolic rate and promotes healthy bones.
HIIT can be a lower body workout, upper body workout, or full body workout
You can mix up HIIT to target a different body part each day of the week. For example, you could do a HIIT workout for the lower body one day, the upper body the next day, and the full body on the third day. It's always good to take an extra rest day if your muscles are sore from previous workouts. What’s great about HIIT is that it’s quick so you can fit in several rounds throughout your workday.
HIIT is good for your heart
High-intensity interval training, or HIIT, has been gaining popularity as an alternative to traditional cardio exercise. In this type of training, you alternate between very intense workouts for a short period and less intense recovery periods. Multiple studies have found that HIIT is good for your heart because it challenges your cardiovascular system without putting too much stress on your body. It also gives you the same health benefits as longer workouts with reduced risk of injury.
HIIT improves blood pressure and cholesterol levels in patients with Type 2 diabetes
Another study published in the American Journal of Clinical Nutrition found that 8 weeks of HIIT training on a stationary bike led to improvements in blood pressure and cholesterol levels in patients with Type 2 diabetes. These improvements were primarily seen within the group that exercised three times per week for 20 minutes, as opposed to the group that exercised for 30 minutes or longer on one or two days per week. Furthermore, VO2 max (oxygen uptake during a certain period of time) improved more in those who exercised for only 20 minutes.
HIIT is easy to fit into anyone’s busy schedule
Higher-intensity interval training (HIIT) is a type of workout routine that emphasizes quick, intense bursts of activity followed by short periods of recovery. HIIT workouts are fast and furious, but for all the right reasons. While running, you might go hard and sprint for 30 seconds before jogging at an easy pace for two minutes. You’ll repeat this cycle 10 times or more to complete a total exercise time of about 20 minutes.
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