HIIT the most effective way to get in shape!

February 05, 2021

HIIT the most effective way to get in shape!

By Sam Musa

Almost everyone around the globe is well aware that regular exercise is the key to living a healthy, fit, smart, and active life, yet very few of them develop a habit of hitting the gym daily. No matter which exercises you like and choose for yourself, there are probable chances that you might be well aware of High-Intensity Interval Training (HIIT). If not, then don't worry. Here we will help you find out what HIIT is and how it can improve your overall health. So, without any further delay, let's get started.

What is High-Intensity Interval Training?

HIIT involves short bursts of intensive exercise alternated with low-intensity recovery periods. HIIT workouts usually consist of short bursts of intense training along with periods of rest or lower-intensity exercise. HIIT exercise takes your cardio workout to the next level.

It is the most time-efficient method of exercising. A HIIT workout usually lasts for 10-30 minutes in duration. However, the amount of time varies and depends on the activity you choose to perform. Despite being short, HIIT can come up with plenty of health benefits.

The activities performed in HIIT vary; however, they include sprinting, biking, jump rope, or any other bodyweight exercises.

For example, a 30-second session of HIIT may include riding a stationary bike for thirty seconds as fast as possible against high resistance. After this, pedal on the bike for a few minutes of slow and easy cycling with low resistance. HIIT usually involves 20 seconds of maximal effort followed by 40 seconds of rest.

Regardless of how HIIT exercises are implemented, they should involve short of high-intensity vigorous exercise that makes your heart speed up.

Benefits of HIIT

If you are searching how effective HIIT can be, search no more. Here we will discuss some of the unique benefits of adding HIIT to your daily routine.

1.     Allows You to Burn More Calories in Short Time

HIIT makes it possible for you to burn more amount of calories in a shorter time. Studies claim that HIIT can burn about 25%-30% more calories than any other form of exercise.

2.     HIIT improves Cardio Health

Researchers claim that HIIT has proven to be extremely useful in improving heart health. It does so by improving the heart's ability to pump blood. A HIIT can also help reduce heart rate and blood pressure in overweight and obese individuals, who often complain about high blood pressure.

3.     Helps in Losing Fat

Studies claim that HIIT can help in losing fat and waist circumference. Furthermore, studies also suggest that performing HIIT three times a day for about 20 minutes per session helps lose a significant amount of body fat without any dietary changes. Above all, HIIT is a cost-effective way of losing fat, especially in overweight individuals.

4.     Helps in Controlling Blood Sugar

A HIIT can be incredibly effective in reducing blood sugar levels. In addition to that, it also improves insulin resistance much more than a traditional continuous exercise. Hence, we can say that HIIT exercise is hugely beneficial for those having a risk for type-2 diabetes.

How Can You Implement HIIT in Your Daily Routine?

Adding HIIT to your daily routine isn't hard at all. There can be many ways of adding HIIT to your exercise routine. You can start with running, biking, and jumping. Following are some of the simple ways of adding HIIT exercise to your daily routine.

  • Ride on a stationary bike while pedaling as hard as you can for the first 30 seconds. After this interval, pedal slow for 2-4 minutes. Repeat this procedure for 20-30 minutes.
  • While jogging to warm up, sprint as fast as possible for 15 seconds. After this, jog at a slower pace for about 2-3 minutes. Repeat this exercise for 15-20 minutes.
  • Perform squat jumps at a faster pace for about 30-90 seconds. After this, stand straight and walk for 60-90 seconds. Repeat this exercise for 15-20 minutes.

Apart from these exercises, you can consult your trainer and create your own unique exercise patterns. Adding these exercises to your daily routine will bring about majestic health benefits within a few weeks.


If you are looking for a way to increase energy and stamina, try our Bhealthy Energizer. It increases energy levels and promotes whole-bodied wellness. It also boosts mental and physical performance and increases stamina. Its ingredients include raw unprocessed honey, ginseng, ashwagandha, maca, eleutherococcus and suma!


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