Benefits of HIIT Training

It seems like lately HIIT is gaining popularity faster than the concept of hygge in the winter months. For every savvy fitness aficionado, a HIIT session is a sure thing.

To demystify this latest “it” workout, we caught up with Naomi Rotstein, audio workout instructor on MoveWith and creator of 1FitFoodie.

HIIT According to Naomi Rotstein


HIIT stands for high intensity interval training

As the name suggests, HIIT involves various intervals—usually moving between high and low intensity,  ensuring you get a maximum benefit from your workout because of the work to rest intervals.  One example of this would be to sprint at maximum speed for 20 seconds and then recovering from anywhere from 20 second to 2 minutes before repeating the interval again. You would prefer this sequence for 10 minutes  for a short but very effective fat-fighting workout.

HIIT boosts your metabolism while burns tons of calories in a short period of time. These are only few of the many benefits you can earn through HIIT. Below I want to go over 5 huge benefits of HIIT training.

Amazing For Heart Health

By using interval training, you will be able to push your body in a way that you may not normally while jogging or walking on a treadmill, for instance. During HIIT training, you will be pushing your body into an anaerobic zone (work that is between 30-60 seconds with max effort) which gets the heart pounding and working its hardest.  The heart becomes stronger by using HIIT interval training because this type of training keeps blood flowing effectively throughout your whole body.

No Equipment Needed

One of my favorite reasons HIIT workouts are amazing is because you can literally do them anywhere! (check out my HIIT workouts on MoveWith Audio for some killer bodyweight interval workouts!) You can get in an amazing workout anywhere with this set up-no weights or fancy equipment needed! The main goal of HIIT workouts is to get your body moving at a maximum energy for a short period of time and this can be done using plyometric movements such as jump lunge or burpees or simple bodyweight movements such as reverse lunges and bodyweight squats.

Try this HIIT bodyweight workout:

  • 10 squats or jump squats
  • 10 push ups
  • 10 burpees

Try an audio class for a fuller experience:

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Quick and Dirty

This is a tag line that I use to describe many of the HIIT workouts that I both create and do myself. HIIT workouts are designed to fit into anyones busy schedule because they should be completed in under 30 minutes.  You will reap all of the benefits of an amazing, fat burning, calorie torching workout in half the time. Due to the interval style training of HIIT, you will be finished with your workout feeling challenged, invigorated and ready to get on with the rest of your day.

Burn Fat and Torch Calories ALL DAY!

Over time, shorter and more intense workouts such as HIIT can (when properly used in a balanced weekly workout schedule) can result in greater fat loss than steady state cardio sessions. Combing high intensity with interval training results in EPOC,  (Exercise post oxygen consumption) which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine. Broken down, this means that you’ll still be burning fat and calories far longer than just in the gym. HIIT training also can increase one’s glucose intolerance which is a HUGE benefit because when ones glucose is stable, insulin resistance is improved as well which helps your body get rid of stored fat as well as aid in protecting against heart disease and diabetes.

Get Strength and Cardio in ONE workout

Anyone who has performed HIIT workouts before know how challenging they can be not only for muscular endurance but for strength as well! For instance, performing 10 push ups, 10 squats, 10 TRX rows and 10 sit ups in 10 minutes is a hard strength workout as well as a cardio, heart pounding workout all in one. Unlike steady state cardio, you will not lose your hard earned muscle and in fact HIIT workouts can help change ones body composition by preserving that muscle while losing fat.

Ready for more HIIT? Check out these audio classes!

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