Why HIIT Works

Some trends come, others go, but High-Intensity Interval Training (HIIT) workouts are here to stay. While many of us most likely did some form of it before the trend hit, there are more variations of it than ever before. I try to incorporate HIIT into most of my full-body workouts—short bursts of heart-pumping exercise, followed by periods of active rest. It’s shown to be one of the most effective ways to get lean and strong, burn calories, and build endurance. 

Here are some reasons I 💖 HIIT. 

1. Easy to fit into a busy schedule. 
   • Say goodbye to excuses. HIIT is super efficient, burning more fat in less time. Sessions should only be about 20-25 minutes (45 min max), 3-5 times a week. You can squeeze a workout between prepping your kids for school and starting work, in the middle of the workday to get an extra energy boost, or just by swapping out one Friends rerun at night.
2. Perfect at-home workout. 
   • HIIT doesn’t require any equipment, so you can do it anytime, anywhere—indoors or outdoors, in a tiny or expansive space, at home or on-the-go. 
3. Great for all fitness levels. 
   • Whether you’re a beginner or a pro, HIIT is easy to modify. The active periods are about pushing yourself to your personal max, and that can only be defined by you. Even for one person, some days, your 10/10 effort might be different than other days. Change the length of active and rest periods to adjust to what is best for you at this moment, whether it’s: 20-second bursts to 10 seconds of rest, one-minute bursts to one-minute rest, or even one minute burst to two-minute active rest. You can choose, just as long as you’re pushing yourself through the active burn while allowing yourself to take the rests (don’t act like you’re a hero for not!).
4. Keeps your metabolism running and fat burning longer, 
   • Want to burn calories even when you’re not working out? Sounds good to me, too. When you’re pushing yourself to your max, frequently shifting gears, and using more oxygen, your metabolism is revving. At the end of the workout, you’re burning as much as 25-30% more calories than cycling, running, or other traditional exercises. Long after the workout, when you’re at happy hour or hanging out with your kids, you’re still burning calories. 
5. Reduces heart rate, blood pressure, and blood sugar. 
   • When you push yourself, your heart works harder, and just like any other muscle, it gets stronger. That helps lower resting heart rate and blood pressure, especially for those that are overweight. For those at risk or that have Type 2 diabetes, HIIT has been shown to reduce insulin levels. 
6. Improves your mental health.
   • Exercise is just as crucial to your mental fitness as it is to your physical—the short bursts of exercise release a protein associated with mood regulation. When you’re feeling anxious or depressed, a dose of HIIT can be just what you need.

We have so many great HIIT exercises for you right in the Brooke Burke Body app. Try some of my favorites: