Many of us don’t have time to make it to the gym and many of us want to lose weight but don’t want to go to the gym. So, here is the solution for both is High-intensity interval training = HIIT.

Exercise like HIIT requires no equipment or gym membership and no instructor. You can do a HIIT workout anywhere at any time.

Some more benefits of HIIT:-

  • Burn fat excessively
  • Might build muscles
  • Boost your metabolism for hours

What is HIIT?

HIIT workout is any form of exercise mainly aerobic and anaerobic exercises that affect a quick powerful burst of intense training with a less-intensity period.

Lets get a example,

Using a treadmill for running, Start sprinting for 30 seconds and then walk for at least a minute or less.

30 seconds of sprint and then walking for a minute or less this would be considered as 1 repetition. And you would complete 4 to 6 repetitions in one workout.

That’s one reason HIIT workouts are quick it took just 10 to 20 minutes. And we don’t struggle for 45 minutes on a boring treadmill.

HIIT workouts are a great way to get fit, let’s find out what more advantages we can get from HIIT.

Here are the benefits of HIIT


1. Burn more calorie

Aerobic activity or endurance training boost your oxygen consumption or excess post-exercise oxygen consumption (EPOC). While hitting the HIIT session your oxygen consumption is increased in the fastest way that’s when you burn a lot of calories. Moreover, HIIT workouts boost your metabolism and improve your endurance.

2. Lose Fat and build muscle – HIIT Benefits

Nothing new in this, HIIT along with weight training definitely help you lose weight build muscle easily. Also, HIIT is more effective for fat loss than longer less intense workouts, and HIIT workouts also produce natural muscle building anabolic hormones.

Some of the HIIT workout you can do:-

  1. Jumping jacks
  2. Squats
  3. Sit-ups
  4. Running
  5. Burpees
  6. Skipping

3. Speed up your Metabolism

An increase in metabolic heath doesn’t burn fat itself. But, the benefit of HIIT in metabolism is HIIT encourages us to produce human growth hormone known as HGH in our body with can be slow down the process of early ageing – one of the great benefits of HIIT workout

Bonus:- All exercise increases in HGH, not just HIIT

4. No Equipment needed

First of all, no gym membership needed and no equipment’s at all.

Running on the treadmill, cycling, skipping all are great for HIIT, but HIIT doesn’t require any equipment.

You can increase your heart rate by doing exercise which is below mention and gain the benefit of HIIT.

Some of the no-equipment workouts to get you started.

  1. Russian twist
  2. Burpees
  3. Mountain climber
  4. Lunges and hops
  5. Push-ups
  6. Squats
  7. High knees

5. Keeps you Active

Obviously, hitting HIIT session for 30 minutes not only give you health benefit but also makes you active for another exercise and throughout the day. Once your body got heat up you will burn more calories.

6. Do can do in your home

Likewise, High-intensity interval training doesn’t need equipment or a big place for working out. And, we don’t have to go anywhere for people who do not have much and for those who don’t want to go to the gym, especially in a pandemic situation. We can do HIIT in our home, park, terrace and so on.

7. HIIT Is challenging – HIIT Benefits

Challenging for those who are new to this or who never tried HIIT. It’s just a short workout maybe for about 30 minutes but it can take all of your energy. Nevertheless, HIIT also gave you many health benefits.


If you seriously want to lose weight, burn fat. High-intensity interval training = HIIT is all you need to know and implement it

Whether you want muscle building and get fit, HIIT along with weight training has all the positive aspects for that also.

Or you also may enhance stamina, a higher amount of human growth hormone and better testosterone level, HIIT is there for you.

HIIT can be fun and very efficient it also guards your heart and controls your blood pressure.

These are the most positive outcome which I truly feel by hitting HIIT workouts, Hope you also gain the most of it.

Also Read: how to lose love handles

Suggested Reads: pros and cons of HIIT

Thank you

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