HIIT or High Intensity Interval Training, ensures the maximum benefits of your workouts with intense, explosive training techniques that keeps your heart rate pumping throughout a short period of time. It is typically 15 to 45 minutes in duration and varies in many types of rounds and exercises. It’s a broad term given to high-intensity workouts that are timed perfectly to accommodate short periods of rest. You have the power to control your HIIT workouts from 2-3 different exercises, with or without equipment/weight, and for how many intervals you can push through.

Most importantly, HIIT provides many health benefits especially if you’re looking to achieve specific fitness goals in a short amount of time. Here are the benefits of HIIT.

Burn a lot of calories and fat.

Not only do you burn more calories during a HIIT workout than steady-state cardio, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do afterSome  a steady-pace run. According to studies, researchers found that HIIT burns up 25-30% more calories than other forms of exercise. Because HIIT workouts forces you to work hard in a shorter amount of time, you sweat a lot more while burning more calories and shedding more fat because of the increase in heart rate intensity.

You’ll Build a Healthier Heart

HIIT promotes a healthy heart and lowers blood pressure. Some research concluded that it is the best for overweight and obese individuals who often have high blood pressure because of the intense labor of the heart. HIIT exercises helps blood flow effectively throughout the body and may also improve insulin resistance in diabetic individuals.

Boost metabolism

Incorporating HIIT workouts in your fitness routine can speed up your metabolic rate, therefore, burning more fat and calories outside the gym. In addition to increased fat burning and more muscle preserved, HIIT also stimulates the production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. In several studies, researchers demonstrated that HIIT increases your metabolism after exercise more than jogging and weight training.

Quick and convenient

HIIT is the ideal workout for a busy schedule–whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. What makes HIIT workouts even more beneficial is its freedom in any space with and without the use of equipment or weights. All you ever need is your body and your mind!