7 Benefits of doing hiit everyday

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Benefits of doing hiit everyday (High Intensity Interval Training): HIIT could present the same health benefits as common exercise in much less time by serving to increase calorie burn and reduce body fat, heart rate, and blood pressure. It could even assist improve blood sugar levels and insulin sensitivity.

While most people know that physical activity is healthy, it’s estimated that about 20% of people worldwide don’t get enough of it every day ((*7*)).

In reality, in the United States alone, that number is extra like 80% (2Trusted Source).

Unless you could have a physically demanding job, a devoted health routine is probably going your best wager for getting active.

However, many people really feel that they don’t have enough time to exercise (3Trusted Source).

If this sounds such as you, perhaps it’s time to try high depth interval training (HIIT).

“HIIT” is a broad time period for exercises that contain quick periods of intense exercise alternated with restoration periods.

One of the largest benefits of HIIT is that you could get maximal health benefits in minimal time.

This article explains what HIIT is and examines 7 of its high health benefits.UFLTFMJ9

What is high depth interval training?

HIIT entails quick bursts of intense exercise alternated with low depth restoration periods. Interestingly, it’s maybe essentially the most time-efficient way to exercise (4Trusted Source5Trusted Source).

Typically, a HIIT workout will probably be 10–half-hour in period.

Despite how quick the workout is, it may produce health benefits just like twice as much moderate-intensity exercise (6Trusted Source7Trusted Source).

The precise activity being carried out varies but can include sprinting, biking, leaping rope, or different bodyweight exercises.

For instance, a HIIT workout using a stationary bike might consist of 30 seconds of cycling as quick as possible with high resistance, followed by a number of minutes of slow, easy cycling with low resistance.

This could be thought of one “round” or “repetition” of HIIT, and you’d usually full 4–6 reps in one workout.

The particular amount of time you exercise and get well will differ based mostly on the activity you select and how intensely you might be exercising.

Regardless of the way you implement this technique, high depth intervals should contain quick periods of vigorous exercise that make your heart rate velocity up.

HIIT not only gives the benefits of longer-duration exercise in a much shorter amount of time but also could present some distinctive health benefits.

HIIT benefits

1. HIIT can burn a lot of calories in a brief amount of time

You can burn calories quickly using HIIT (8Trusted Source9Trusted Source).

One research compared the calories burned during half-hour every of HIIT, weight training, running, and biking.

The researchers found that HIIT burned 25–30% extra calories than the opposite types of exercise (8Trusted Source).

In this research, a HIIT repetition consisted of 20 seconds of maximal effort followed by 40 seconds of relaxation.

This means the participants had been truly exercising for only one-third of the time that the running and biking teams had been.

Although every workout session was half-hour long in this research, it’s common for HIIT exercises to be much shorter than traditional exercise periods.

This is as a result of HIIT lets you burn in regards to the same number of calories but spend much less time exercising.


HIIT could enable you burn extra calories than traditional exercise or burn the same number of calories in a shorter amount of time.

2. Your metabolic rate is larger for hours after HIIT exercise

One of the methods HIIT helps you burn calories truly comes after you’re done exercising.

Several studies have demonstrated HIIT’s impressive means to increase your metabolic rate for hours after exercise (10Trusted Source11Trusted Source12Trusted Source).

Some researchers have even found that HIIT increases your metabolism after exercise extra so than jogging or weight training (10Trusted Source).

The same research also found that HIIT might shift the body’s metabolism towards using fat for energy reasonably than carbs.


Due to the depth of the workout, HIIT can elevate your metabolism for hours after exercise. This results in burning further calories even after you could have completed exercising.

3. HIIT may help you lose fat

Studies have proven that HIIT may help you lose fat.

One assessment checked out 13 experiments and 424 adults with overweight or weight problems.

Interestingly, it found that each HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference (13Trusted Source).

A range of different studies also point out that HIIT can reduce body fat regardless of the relatively quick time dedication (14Trusted Source15Trusted Source16Trusted Source).

However, like different types of exercise, HIIT could also be best for fat loss in people with overweight or weight problems (1718Trusted Source).


High depth intervals can produce comparable fat loss to traditional endurance exercise, even with a much smaller time dedication. They can also reduce waist circumference.

4. You may gain muscle using HIIT

In addition to serving to with fat loss, HIIT might assist increase muscle mass in certain people (18Trusted Source19Trusted Source20Trusted Source).

However, the gain in muscle mass is primarily in the muscle groups getting used essentially the most, usually these in the trunk and legs (18Trusted Source).

Additionally, will increase in muscle mass usually tend to happen in people who had been much less active to start with (21Trusted Source).

Some analysis in active people has failed to point out larger muscle mass after HIIT packages (22Trusted Source).

Weight training continues to be the gold commonplace kind of exercise to increase muscle mass, but high depth intervals might assist a small amount of muscle growth (21Trusted Source).


If you aren’t very active, it’s possible you’ll gain some muscle by beginning HIIT, but not as much as you’d should you engaged in weight training.

5. HIIT can improve oxygen consumption

Oxygen consumption is your muscle groups’ means to make use of oxygen. Endurance training is often used to improve your oxygen consumption.

Traditionally, this consists of long periods of steady running or cycling at a gentle rate.

However, it seems that HIIT can produce the same benefits in a shorter amount of time (1718Trusted Source23Trusted Source).

One research found that participants who carried out 20-minute HIIT exercises 4 days per week for five weeks improved their oxygen consumption by 9% (6Trusted Source).

This was virtually similar to the improvement in oxygen consumption in the opposite group in the research, who cycled constantly for 40 minutes per day, 4 days per week.

Another research found that 8 weeks of exercising on the stationary bike using traditional exercise or HIIT increased oxygen consumption by about 25% (7Trusted Source).

Once once more, the overall time spent exercising was much totally different between teams: 120 minutes per week of traditional exercise versus only 60 minutes per week of HIIT.

Additional studies also show that HIIT can improve oxygen consumption (22Trusted Source24Trusted Source).


High depth interval training can improve oxygen consumption as much as traditional endurance training, even should you exercise only about half as long.

6. HIIT can reduce heart rate and blood pressure

HIIT could have important health benefits as effectively.

A large amount of analysis indicates that it may reduce heart rate and blood pressure in people with overweight and weight problems, populations in which high blood pressure is common (17).

One research found that 8 weeks of HIIT on a stationary bike decreased blood pressure as much as traditional, steady endurance training in adults with high blood pressure (7Trusted Source).

In this research, the endurance training group exercised 4 days per week for half-hour per day, and the HIIT group exercised only 3 times per week for 20 minutes per day.

Some researchers have found that HIIT could even reduce blood pressure more than the regularly really useful moderate-intensity exercise (25Trusted Source).

However, it seems that high depth exercise doesn’t usually change blood pressure in people in the “normal” BMI range who’ve regular blood pressure (17).


HIIT can reduce blood pressure and heart rate, primarily in people with overweight or weight problems who also have high blood pressure.

7. HIIT can reduce blood sugar

HIIT packages lasting less than 12 weeks can reduce blood sugar (1726Trusted Source).

A abstract of 50 studies found that HIIT not only reduces blood sugar but also improves insulin resistance more than traditional steady exercise (27Trusted Source).

Based on this data, it’s possible that high depth exercise is particularly helpful for these at risk for sort 2 diabetes.

In reality, some experiments particularly in people with sort 2 diabetes have demonstrated the effectiveness of HIIT for improving blood sugar (28Trusted Source).

However, analysis in healthy people indicates that HIIT might be able to improve insulin resistance even more than traditional steady exercise (23Trusted Source).


High depth interval training could also be especially helpful for these needing to reduce blood sugar and insulin resistance. Research has found these improvements in people with and with out diabetes.

8. HIIT improves aerobic and anaerobic efficiency

While its health benefits are very important, HIIT also improves efficiency in each anaerobic and aerobic actions (29Trusted Source).

Whether you’re an athlete or a weekend warrior otherwise you simply get pleasure from running round along with your kids, HIIT training will improve your efficiency during these duties with only a few quick periods per week.

How to get began with HIIT

There are some ways so as to add high depth intervals to your exercise routine, so it isn’t hard to get started.

To start, you simply want to decide on your activity (running, biking, leaping rope, and many others.).

Then, you possibly can experiment with totally different durations of exercise and restoration, or how long you’re performing intense exercise and how long you’re recovering.


The following tips may help you create your individual killer HIIT routine:

  • Pick a modality you’re familiar with at lower depth. For instance, don’t go all-out on running when you have not done any jogging recently.
  • If you take care of joint pain, start with a lower impact modality such as cycling or swimming.
  • Take long enough relaxation periods. You can maintain enough depth for HIIT only should you take relaxation periods equal to or longer than your work periods.
  • Keep work periods under 30 seconds. Work periods longer than 30 seconds will probably be difficult to maintain on the depth required to depend as HIIT.
  • Start with only a few cycles twice per week. HIIT training could be very demanding, especially when doing larger impact modalities. Adequate restoration between training periods is a should to keep away from accidents.


Here are just a few easy examples of HIIT exercises:

  • Using a stationary bike, pedal as hard and quick as possible for 30 seconds. Then, pedal at a slow, easy pace for two–4 minutes. Repeat this sample for 15–half-hour.
  • After jogging to heat up, dash as quick as you possibly can for 15 seconds. Then, stroll or jog at a slow pace for 1–2 minutes. Repeat this sample for 10–20 minutes.
  • Perform squat jumps as quickly as possible for 30–90 seconds. Then, stand or stroll for 30–90 seconds. Repeat this sample for 10–20 minutes.

While these examples can get you began, you possibly can modify your routine based mostly in your preferences.


There are some ways to implement HIIT into your exercise routine. Experiment to seek out which routine is best for you.

The bottom line (Benefits of doing hiit everyday)

High depth interval training is a really environment friendly way to exercise and could enable you burn extra calories than you’d with different types of exercise.

Some of the calories burned as a result of high depth intervals come from a better metabolism, which lasts for hours after exercise.

Overall, HIIT produces many of the same health benefits as different types of exercise in a shorter amount of time.

These benefits include decreases in body fat, heart rate, and blood pressure. HIIT could also assist lower blood sugar and improve insulin sensitivity.

So, should you’re quick on time and wish to get active, think about trying high depth interval training.


  1. Increased calorie burn: HIIT, or high-intensity interval training, revs up your metabolism like a squirrel on a double espresso, helping you torch calories long after you’ve finished your workout. Say goodbye to those pesky love handles and hello to a leaner, meaner you!
  2. Time-efficient: Who’s got hours to spend in the gym? Not us! HIIT workouts are like the express lane at the supermarket—they get you in and out in no time. So you can squeeze in a sweat sesh even on your busiest days. You might even have time left over for a victory dance.
  3. Improved cardiovascular health: Picture your heart doing the cha-cha-cha. That’s what HIIT does to your ticker—it makes it stronger and more efficient at pumping blood. So you’ll be huffing and puffing less during your next game of tag with the kids.
  4. No equipment necessary: Forget fancy gym machines or expensive gear. All you need for a killer HIIT workout is your own body weight and a can-do attitude. So wave goodbye to those pricey gym memberships and hello to working out in your PJs!
  5. Boosted metabolism: HIIT kicks your metabolism into high gear, turning you into a calorie-burning machine even when you’re chilling on the couch binge-watching your favorite show. So go ahead, indulge in that extra slice of pizza—your body can handle it!
  6. Increased endurance: Ever feel like you’re running on empty halfway through your workout? Not with HIIT! It builds up your stamina faster than a squirrel storing nuts for winter. So you’ll be able to power through even the toughest of workouts without breaking a sweat. Okay, maybe just a little sweat.
  7. Fun and versatile: HIIT workouts are like a box of chocolates—you never know what you’re gonna get! From burpees to mountain climbers to jumping jacks, there’s never a dull moment. So say goodbye to boring treadmill sessions and hello to a workout that keeps you on your toes!


  1. Risk of injury: HIIT might be high intensity, but it’s also high risk if you’re not careful. One wrong move and you could end up sidelined faster than you can say “ouch!” So be sure to warm up properly and listen to your body to avoid landing yourself in the injury hall of fame.
  2. Overtraining: Doing HIIT every day might seem like a great idea at first, but your body needs time to rest and recover. Otherwise, you’ll burn out faster than a candle in a hurricane. So give yourself permission to take a day off every now and then—your muscles will thank you for it!
  3. Plateauing: Like that song you’ve listened to a thousand times, your body can get bored of doing the same HIIT workouts day in and day out. Eventually, you’ll hit a plateau and stop seeing results faster than you can say “same old, same old.” So mix things up to keep your muscles guessing!
  4. Exhaustion: HIIT might leave you feeling like a superhero during your workout, but it can also leave you feeling like a puddle of mush afterwards. So be prepared for some serious post-workout fatigue, especially if you’re just starting out. Maybe invest in a comfy couch for those recovery days.
  5. Not suitable for everyone: HIIT is like spicy food—it’s not for everyone. If you have certain health conditions like heart problems or joint issues, HIIT might do more harm than good. So be sure to check with your doctor before jumping into the HIIT bandwagon.
  6. Can be intimidating: Let’s face it, HIIT workouts can be intimidating AF, especially if you’re new to exercise. From the intense bursts of activity to the sweaty gym bros grunting in the corner, it’s enough to make anyone want to run for the hills. But hey, nothing worth doing is ever easy, right?
  7. Muscle soreness: Ever feel like you’ve been hit by a bus the day after a HIIT workout? Yeah, that’s called delayed onset muscle soreness, and it’s no joke. So be prepared to walk like a newborn giraffe for a few days until your muscles forgive you for putting them through hell and back.

People also ask:

Is it OK to do HIIT everyday?

Well, if you’re thinking of doing HIIT every single day, it’s like trying to eat cake for breakfast, lunch, and dinner. Sure, it might sound like a delicious idea at first, but eventually, you’ll start craving something different, like, I don’t know, vegetables maybe? HIIT every day can be like that too—too much of a good thing can leave you feeling burnt out faster than a marshmallow in a campfire. Your body needs time to recover and recharge, so it’s important to sprinkle in some rest days like sprinkles on a cupcake. Listen to your body, mix up your workouts, and remember, moderation is key!

What is a disadvantage of HIIT training?

Ah, the downside of HIIT training—it’s like finding a fly in your soup, nobody wants that! One major disadvantage is the risk of injury, which is about as fun as stepping on a Lego in the middle of the night. HIIT workouts are like a rollercoaster ride—thrilling, but with the potential for a few bumps and bruises along the way. Pushing yourself too hard or not using proper form can leave you sidelined faster than a cheetah chasing its lunch. So, take it slow, warm up properly, and remember, it’s better to finish the race in one piece than to end up hobbling to the finish line!

Is it OK to do HIIT on an empty stomach?

Alright, so, picture this: doing HIIT on an empty stomach is like trying to drive a car without any gas—sure, it might move a little, but it’s not gonna go very far! Your body needs fuel, like a hungry bear needs honey, to power through those intense workouts. Skipping breakfast before HIIT is like skipping the opening act of a concert—you’re missing out on the warm-up! Plus, you might end up feeling lightheaded and hangry faster than you can say “where’s the nearest donut shop?” So, grab a snack, fuel up like a champion, and get ready to crush those HIIT sessions like a boss!

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