Why High-Intensity Interval Training (HIIT) Over Longer Workouts?
By Patrick Heringer
As a member at a gym that often utilizes high-intensity training, you already know the thrill—and challenge—of pushing your limits in short, explosive intervals. But beyond that, there’s solid science backing why HIIT delivers incredible results in less time. Below, we’ll dive into how HIIT can boost your fitness, burn body fat, and even sharpen your mental performance, all while fitting neatly into your busy schedule.
One of the most celebrated benefits of HIIT is how little time it takes to see major improvements in both aerobic and anaerobic fitness. A 2016 study from McMaster University, published in PLOS ONE, found that just 10 minutes of HIIT (including a brief 3-minute segment of truly intense intervals) matched the cardiovascular benefits of 45 minutes of continuous, moderate exercise. Now let's get into what makes HIIT often a better alternative to longer duration, lower intensity workouts.
First, is the “Afterburn Effect” also known as EPOC (excess post-exercise oxygen consumption). Simply put, your body continues to burn calories at an increased rate even after your workout ends—something longer, lower-intensity workouts typically can’t match.
Second, interval training produces superior fat loss and muscle preservation. In a 2012 study published in the Journal of Obesity, 15 weeks of HIIT resulted in significantly greater reductions in overall and abdominal fat compared to 20 weeks of steady-state endurance training—even though the HIIT group exercised less overall.
Third, Enhanced Cardiovascular Performance. Beyond burning calories and fat, HIIT is also the most effective way to increase cardiovascular fitness. By demanding near-maximal effort in short bursts, your heart and lungs learn to deliver oxygen more efficiently. You’ll quickly notice improvements in both your speed and recovery. A study in the Journal of Physiology found that just seven HIIT sessions over two weeks led to noticeable gains in how muscles use oxygen.
And last but not least, and my personal favorite, high intensity training helps build mental toughness! Pushing your body to near-maximum capacity isn’t just a physical challenge; it’s a mental one, too. Each short, intense interval tests your resilience, helping you develop the grit needed to push past discomfort. Each time you do it, the next gets easier as you develop confidence and belief in yourself. Add in the surge of endorphins released in HIIT that lift your mood, reduce stress, and leave you with a powerful sense of accomplishment, and you get some powerful mental benefits to go along with the physical!
Ultimately, HIIT offers remarkable fitness benefits—elevated calorie burn (even hours after your workout), superior fat loss, enhanced cardiovascular performance, and a mental edge that carries over into daily life. By embracing short, intense bursts of activity, you can achieve more in less time, making high-intensity interval training a powerhouse option for anyone looking to maximize results and efficiency.
