30th May 2022

The Benefits of HIIT When You Have a Busy Schedule

You may be familiar with HIIT training, but do you know what it stands for? HIIT stands for “High-intensity interval training.” This is an exercise routine that alternates between intense bursts of activity and fixed periods of moderate activity or rest.

HIIT workouts are a great way to achieve fitness goals and maintain the results you achieve in the process. High-intensity interval training has been a popular choice with many people over the last few years. What’s more, these workouts can be done in a short time and yet still be quite effective.


Benefits of High-Intensity Interval Training

What are the benefits of a HIIT exercise routine? Sessions are highly effective and efficient. This is one of the best workout routines for anyone who has a busy schedule. For instance, if you only have a short time to exercise on certain days, a HIIT workout is still effective to get done during your lunch break or a quick after-work exercise session.

The reason is that all it takes to achieve a good workout is 15 minutes with HIIT about three days a week. You can experience the same amount of exercise benefits with an hour of jogging on a treadmill! Studies have shown that two weeks of HIIT can improve aerobic capacity as much as attending 6-8 weeks of endurance training.

What does this mean for a person with a busy schedule? Even fifteen minutes of HIIT training are effective and can help you reach fitness goals (if practised regularly, about three times a week).


1. HIIT Burns More Fat

High-intensity interval training also helps you burn more fat. That’s because HIIT provides a steady rate of cardio training, combined with periods that allow your body to rest and repair in between. This exercise routine even helps you burn fat 24 hours after working out. That’s more than you’d burn after a steady jog.


2. HIIT Builds a Healthier Heart

Another benefit of the HIIT workout is it helps push your anaerobic threshold (the body needs to tap into energy stores already available without the help of oxygen). HIIT requires short bursts of work that require your muscles to burn glucose anaerobically. That’s because there’s not enough time for oxygen to produce more ATP, which is the body’s main source of energy.

As a result, high-intensity interval training makes your heart and body work without running out of ATP. This means your entire cardio system is much stronger and healthier than ever before.


3. No Special Equipment is Needed

HIIT workouts don’t require any special equipment, such as a bike, jump ropes, weights, and more. Instead, your body is all the equipment that’s needed! Well, that combined with some comfortable and supportive gym clothes and a great pair of tennis shoes.

With the right movements, your body works to increase your heart rate and burn calories—all without specialised equipment.


4. HIIT Promotes Weight Loss Without Muscle Loss

Some exercise routines, combined with a special diet, can help you lose weight. However, you may also be losing muscle mass. However, when you use high-intensity interval training, you do lose weight and preserve your muscles at the same time.

The result is that you are leaner and healthier by only losing fat. You retain muscle rather than lose it.


5. Increase Metabolism

While HIIT helps your body burn fat more efficiently and preserves muscle mass, it also stimulates the production of human growth hormone (HGH). HGH is responsible for increasing the number of calories burned and helps slow down the ageing process.


6. Improve Brain Function & Cognitive Performance

Here’s another benefit not many people realise can come from HIIT. Even a short HIIT session can improve brain function and cognitive performance. This is compared to a moderate-intensity, steady-state exercise. That means HIIT is more effective at producing brain-derived neurotrophic factor (BDNF) and vascular endothelial growth factor (VEGF).

BDNF and VEGF are proteins that support the growth of new cells and blood vessels in the brain. Not only that but these proteins have also been shown to produce long-lasting antidepressant effects. That means not only will your brain function better, but HIIT can also elevate your mood!


7. Many HIIT Sessions are 30 Minutes or Less

What’s more, if you’re on a busy schedule and don’t have much time to exercise, then you may want to look for a health club or exercise studio that offers HIIT sessions of 30 minutes or less.

Even a short session of HIIT offers all the benefits we’ve discussed in this section. So, you’ll look and feel better while enjoying optimal brain function and increased mood. What could be better than that and with a short workout session? Even if you’re on a tight schedule, you can fit in a great, fun workout!


8. HIIT Workouts Can Be Versatile

What’s more, HIIT workouts can also be very versatile. So, if you’re short on time and prefer to have more variety in your fitness routine, then high-intensity interval training may be the answer!

HIIT can include a wide range of movements and exercises, so no two sessions are the same. It’s also possible to use HIIT to focus on certain aspects of training or even develop and improve a single skill (such as swimming, cycling, and more).

It’s even possible to use lightweight dumbbells, kettlebells, and barbells during your HIIT sessions. So, no matter what your fitness goals are, you can accomplish them with varied HIIT sessions. What’s more, you’re never bored!


Summing It Up

No matter what your fitness goals are and whether you have a busy schedule, even a short HIIT session can help you become more fit in a shorter amount of time. What’s more, you can choose to exercise with a friend at a health club or even alone at home. That’s because HIIT workouts are a versatile exercise routine that helps you see real results fast.

What’s more, you won’t have to worry about losing precious muscle mass with high-intensity interval training. That’s because HIIT helps you retain muscle mass while losing weight at the same time.

HIIT routines are challenging and yet excellent even for beginners. The sessions offer a great way to get fit without being bored, even when you have a busy schedule!

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