Utilizing HIIT Exercise for Faster Results

hiit exercise benefits


For many people, daily duties result in time limitations and pressure on how they can spend those free hours on efficient training.

If you do not have time to work out for a few hours a day, you can opt for hiit exercises, a popular type of workout that brings fast results and can be easily placed in your schedule.

Intense training with shorter intervals brings the same benefits as more time-consuming exercises of moderate intensity.

In what lies the essence of HIIT training?

High-intensity interval training is somewhat unique because it consists of two units that you perform within certain time limits. It is best to explain this as follows:

Shorter high-intensity interval

From 15 to 25 seconds, do a particular exercise as intensely as possible and try to execute the movement correctly so that you can take full advantage, as you will move with an intensity of 80 percent of your maximum heart rate.

Longer low-intensity interval

After a high-intensity interval, you need to rest, for which you have 60 to 240 seconds. It does not mean that you sit down on a chair. Walk around the room, calm your heartbeat, and breathe deeply to prepare for the next round of the intense workout.

Number of intervals

The training needs to be properly structured to give results, so try repeating the combination of shorter and longer intervals 5 to 8 times.

Training time range

The entire workout should last 10 to 30 minutes. You can gradually increase the duration as you start to gain strength.

Top HIIT Questions and Answers

Here are some top questions and answers about HIIT exercise. Let’s dive in…

Do HIIT exercises burn more fat than regular workouts?

A study published in the Journal of Obesity shows that high-intensity interval training burns more fat than traditional cardio, and the benefits last for hours after a workout. This type of exercise triggers the body to burn more fat during and immediately after training.

Recent studies also support these results. The research, published in the British Journal of Sports Research, compared high-intensity interval training with moderate-intensity continuous training.

According to the results, HIIT resulted in an almost 30% greater reduction in total fat mass compared to moderate-intensity continuous training.

Evidence combined suggests that high-intensity interval training can help you burn more fatty tissue faster than regular exercise.

Does HIIT improve oxygen consumption and speed results?

Exercise can help the body with many tasks, such as more efficient use of oxygen. Studies show that HIIT exercises help improve oxygen flow, being more effective than endurance training when it comes to increasing VO2Max, a value that measures how well your body is consuming oxygen. Higher VO2Max also means quicker transformation and desired results, as you can work out faster and more effectively.

Are HIIT workouts more convenient than traditional workouts?

Exercising in the comfort of your home with no additional devices is another popular reason to utilize HIIT workouts.

If you don’t have enough time for sports activities, high-intensity interval training is most convenient as you can perform the workout regime in the comfort of your home, which will take you about 30 minutes two to three times a week.

You also don’t need any additional equipment as you will be performing the exercises with empty weight, with the emphasis on how to increase your heart rate and maintain it. The workouts focus on intensity, which provides increased calorie burning and fat loss.

Examples of the Best HIIT Exercises

When working out, do not forget about warming up, maximum engagement, and regeneration after training.

Sprinter in place

  • Settle in a light drop step position (move your feet away, slightly bend your knees and lean forward), bend arms and bring them closer to your body.
  • Place one palm almost parallel to your face and move the other palm away in the opposite direction.
  • You are now ready to activate your torso muscles and start with quickly changing the position of your arms while standing in the starting position of the lunge step.

Spider jumps

  • Set in a starting position that is almost the same as for a classic push-up, yet you will move one of the legs towards the palm line.
  • Press the foot of your front leg along its entire length to the ground and adjust the center of gravity.
  • With interval swerves, change the position of your legs and alternately place one of your feet in front of you.
  • You need to activate abdominal muscles and try to keep your hips not too low towards the ground.


All in all, HIIT exercise is more efficient than traditional forms of exercise, and sprinter in place and spider jumps only scratch the surface. If you are eager to see the other 15 best HIIT exercises, check Perfekter Körper website.

To achieve the best possible results in burning excess fat and maintaining a fit figure, it is also necessary to do something in the area of nutrition. You can also check out a personalized menu tailored to your age, gender, weight, height, and level of physical activity.

The bottom line is this, if you’re looking to not only save time but take your training to the next level, give HIIT exercise a go. You are going to be impressed with the results.

Do you currently utilize HIIT exercise? What is your experience? Let us know in the comments below…

About Theresa Duncan

Originally from Detroit, MI, Theresa has been offering health and fitness advice for the last 30 years while working as an engineer. She decided to turn her passion into a profession, and finds nothing more satisfying than helping others reach their health and fitness goals.

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