Overview
HIIT, which stands for High-Intensity Interval Training, involves brief bursts of intense exercise followed by short periods of recovery. Compared to other forms of exercise, it is a highly efficient use of time, with just a few minutes of HIIT providing the same benefits as hours of cycling or other endurance activities.
While HIIT workouts typically last for just 10 to 20 minutes, they offer numerous benefits that are superior to many other exercise routines.
Related: HIIT vs CrossFit: Which is Better for Your Fitness Goals?
Here are some exercises that belong in the HIIT category:
- Cycling
- Sprinting
- Squat jumps
- Some weight-lifting exercises
In this article, we will briefly cover the benefits of HIIT, then discuss an important topic that’s rarely brought up – How long it takes to see results when doing HIIT exercises.
What are the benefits of HIIT?
1. Burns more calories in a short time
One of the most significant benefits of HIIT is its ability to burn a large number of calories in a short amount of time. To better understand this effect, a group of researchers compared HIIT to resistance training, biking, and running workouts, all of which lasted 30 minutes.
The results showed that HIIT burns up to 30% more calories than other forms of exercise. Each minute of the HIIT workout consists of 20 seconds of maximal effort followed by 40 seconds of rest.
Related: What Workouts Burn the Most Calories?
2. Increases post-exertion caloric expenditure
Compared to running and biking, HIIT is particularly effective at burning calories even after the workout is over. Studies found that HIIT can boost resting metabolic rate (RMR), which is the amount of energy required to keep your organs functioning at rest.
Unlike other forms of exercise, HIIT’s benefits are not restricted to the workout period. The effects can last for several hours after the workout, leading to greater overall calorie expenditure.
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3. Accelerates lipolysis
HIIT routines have the ability to stimulate the breakdown of body fat, a process known as lipolysis. A review of 13 clinical trials involving 424 overweight or obese individuals found that performing HIIT routines helped to decrease waist circumference by promoting the catabolism (i.e., breakdown) of body fat.
Although HIIT can benefit individuals of all fitness levels, the most significant effects on fat loss are seen in overweight or obese individuals.
Related: HIIT Workout Frequency: How Often Should You Train?
4. Delays neurodegenerative diseases
Studies found that HIIT can improve brain function, increase the production of neurotrophic factors, and promote neurogenesis, which may all help to delay the progression of neurodegenerative diseases.
Here are some of the mechanisms that may explain this connection:
Improving brain function
A study published in the Journal of Aging and Physical Activity found that older adults who engaged in HIIT showed significant improvements in cognitive function, including memory and executive function.
This suggests that HIIT may help to delay the onset of neurodegenerative diseases by improving brain function.
Upregulating the production of BDNF
Researchers also revealed that HIIT increases the levels of brain-derived neurotrophic factor (BDNF) in the blood of healthy older adults.
BDNF is a protein that plays a crucial role in the growth and survival of nerve cells inside the brain. Low levels of BDNF have been linked to an increased risk of neurodegenerative diseases. By increasing BDNF levels, HIIT may help to delay the onset of these diseases.
Promoting neurogenesis
HIIT may also promote the growth of nerve cells in the hippocampus, according to a study published in the European Journal of Applied Physiology. This effect optimizes the spatial memory of patients. Impaired spatial memory is one of the clinical hallmarks of Alzheimer’s disease.
For those unfamiliar with brain anatomy, the hippocampus is a region of the brain involved in memory and learning.
Preventing oxidative stress
Getting rid of free radicals and stopping oxidative stress can protect you from an array of diseases, including Alzheimer’s disease and Parkinson’s disease.
The accumulation of free radicals is a key finding in these illnesses.
How long does it take to see results from HIIT exercises
Several studies looked at the effects of HIIT on fitness and body composition. For instance, one study found that overweight women who participated in a 12-week HIIT program lost an average of 5.5 pounds and reduced their body fat percentage by 2.6%.
Another study published in the International Journal of Obesity concluded that obese adults who participated in a 12-week HIIT program had significant reductions in body weight, body fat percentage, and waist circumference.
In terms of fitness improvements, research suggests that just six sessions of HIIT over two weeks improved VO2 max, a measure of cardiovascular fitness, in healthy adults.
Overall, the available evidence suggests that HIIT can lead to significant improvements in body composition and fitness levels in as little as 12 weeks or even just a few weeks.
Factors that Affect Results
Several factors can affect the time frame for seeing results from HIIT exercises. These factors include:
- Frequency of workouts – The more frequently you participate in HIIT workouts, the quicker you may see results.
- Intensity of workouts – Higher intensity workouts may lead to quicker results than lower intensity workouts.
- Diet – Eating a healthy, balanced diet can help enhance the effects of HIIT exercises.
- Starting fitness level – Individuals who are less fit to begin with may see quicker results than those who are already very fit.
It’s important to note that results from HIIT exercises can vary widely depending on these factors and individual differences.
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Takeaway message
HIIT workouts are highly effective at pushing your lungs and cardiovascular system to their limits. Consistently incorporating HIIT into your exercise routine can provide a multitude of health benefits. To accelerate the results, you should work on your diet and increase the frequency of workouts.
This article has highlighted the numerous benefits of HIIT workouts and their ability to optimize various functions within the body.
How to start? HIIT for Beginners: A Comprehensive Guide to Starting Your Journey
