The Science Behind HIIT

How HIIT Burns Fat & Speeds Up Results

High-Intensity Interval Training, better known as HIIT, has seen a meteoric rise in popularity recently, and for good reason. This dynamic, time-smart approach to cardio not only torches fat but has a proven track record in enhancing cardiovascular fitness.

What makes HIIT stand out is the structure: alternating between pedal-to-the-metal bursts of effort and more chilled, lower-intensity moments or even complete rest. These intervals vary greatly, spanning a few breathless seconds to a couple of solid minutes. The entire workout can be squeezed into 10 minutes or stretch out to an hour-long sweat-fest.

The secret sauce of HIIT is going full tilt during the all-out intervals, followed by a short rest period that gears your body up for the next heart-pounding round.

But why has HIIT gained such a massive fanbase? Efficiency. HIIT manages to deliver the same, or even better, cardio fitness gains than conventional endurance training but in significantly less time. A study led by Gibala demonstrated that HIIT devotees netted the same fitness enhancements from 1.5 hours of weekly training as traditional endurance buffs did from a weekly 4.5-hour regimen.

It's the sheer intensity during the HIIT cycles that amplifies its effectiveness. This revs up the production of hormones and enzymes like human growth hormone (HGH) and testosterone—both crucial players in muscle growth, fat burning, and overall health.

Beyond that, HIIT is a fat incinerator. While carbs fuel the high-intensity bursts, during recovery, your body shifts to fat as its primary fuel source, a process called excess post-exercise oxygen consumption (EPOC). This leaves you burning calories long after you've toweled off.

Further good news, especially for those managing type 2 diabetes, is that HIIT can ramp up insulin sensitivity. A study by Little and team revealed that low-volume HIIT lowered high blood sugar and amped up muscle mitochondrial capacity in type 2 diabetes patients, a big plus for this group.

And let's not forget the benefits HIIT serves up for the heart. The high-intensity spells tax the heart, stimulating the creation of new blood vessels and optimizing oxygen delivery to your muscles. This gives your cardiovascular capacity, and consequently your performance in both endurance and high-intensity activities, a significant boost.

The beauty of HIIT lies in how it pairs time-efficiency with significant cardiovascular and muscular benefits. Its science-backed efficiency is a game-changer for those tight on time but big on fitness goals. But remember, folks, don't overdo it—HIIT is intense, and your body needs sufficient recovery time between sessions to avoid overtraining or injury.

Here's to efficiency in fitness! 

Stay fit my friend!



Founder & CEO

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