What makes High-Intensity Interval Training (HIIT) such an incredible training method? The ability to get the results of other workouts in less time. Not only that: HIIT offers some benefits that are unique to this type of training.
HIIT is a type of workout that consists of short bursts of exercise completed at a high intensity, immediately followed by either a moderate level of intensity or complete rest. In short: HIIT is all about your intensity level.
At 30 Minute Hit the circuit consists of 13 stations, each of which last 2 minutes in length with a 15 second break in between. Within the 2 minutes at our striking stations we have alternating 15 seconds of combos (shorter bursts of power) and 15 second Double Times, which are a non-stop, all-out effort. A 30 minute session with us will give you a full-body workout in a fraction of the time of a typical routine.
Sounds awesome already, right? Read on to learn about 10 benefits of HIIT workouts.
1. HIIT Workouts are time-efficient
One of the great aspects of a HIIT workout is how short the entire session can be. With many women these days leading busy lives and juggling work, home, school and other commitments, 30 minutes might be all the time they have to devote to a workout. Using HIIT we can maximize the time and effort spent at our studio so our members get the most out of each technique or exercise, which leads to a more efficient workout in less time. It’s all about working smarter - not longer!
2. High Intensity Interval Training Burns more calories in a shorter amount of time
Not only will you burn fat and calories during a 30 Minute Hit workout, this process will even continue after your workout, thanks to excess post-exercise oxygen consumption (EPOC). After a HIT session, your body’s repair and recovery system is kicked into overdrive leading to the “afterburn effect”: your metabolic rate stays elevated after your workout, and your body will continue to burn calories for hours after your Hit!
3. HIIT Targets different muscle groups
One of the great things about 30 Minute Hit is the variety of exercises you can perform during your workout. With stations devoted to punching, kicking and core work, we ensure a full-body workout in one trip to the studio.
4. HIIT Allows for personalization
Performing at a high intensity can look different for everyone, but that’s the beauty of HIIT. Whether you are starting your fitness journey or are years into it, the workout can be tailored to fit your comfort and abilities so that it’s always accomplishable, but also challenging. You can engage in modified versions of various exercises that work better for you and still reach high intensity levels.
5. HIIT Improves cardiovascular health
HIIT has been associated with decreased risk of heart disease, and can improve your aerobic fitness. When you increase your heart rate during a workout, more blood pumps through your body, which can help keep your arteries and blood vessels flexible and clear.
HIIT workouts can also have a direct impact on a measure of endurance called VO2 max - the maximum amount of oxygen your body can use during incremental exercise. The more oxygen you use during a high intensity workout, the more energy you can produce. Therefore, an optimized VO2 max level is ideal, and research has shown aerobic, high-intensity interval workouts can help improve VO2 max compared to moderate levels of exercise training.
6. HIIT Stabilizes blood sugar levels
HIIT can help control blood sugar levels, particularly for those who have diabetes. A study found that after eight weeks of HIIT, type 2 diabetics had better overall glycaemic control and pancreatic function. As well, new research has found that HIIT increases glucose metabolism in muscles. After just two weeks of HIIT, glucose uptake within thigh muscles reached normal levels, which offers extremely promising results for those with diabetes.
7. HIIT Improves mood
Engaging in any type of physical movement or aerobic exercise can have a direct impact on how we feel on a neurochemical level. Not only can exercise reduce the level of stress hormones in the body, but it can also produce endorphins. Other neurotransmitters released during exercise include dopamine (the “feel-good” hormone) and serotonin.
Physical activity in general is known to help lower stress levels and improve our sleep & mood, but boxing has a unique advantage of its own. Throwing on a pair of gloves and hitting the bags allows us to let out frustration or anger in a healthy way. It’s all smiles after hitting the bags!
8. HIIT Improves circulation
The circulatory system plays a role in the delivery of oxygen and nutrients to our muscles. When there is a lack of circulation in different parts of the body, it can lead to tight muscles, knots, and general pain. Exercise can have a direct impact on your circulation, as it causes your heart to pump blood more quickly throughout your body and arteries.
Engaging in a workout that strengthens your circulatory system is important. During a HIIT workout, your heart rate and breathing increase during the high-intensity intervals, causing circulatory benefits. A recent study found that just one HIIT workout session can improve blood flow to the brain and offer as many vascular benefits as a longer-duration, lower-intensity workout.
9. HIIT Lowers blood pressure
Regular physical activity can do wonders to help lower blood pressure and help maintain an optimal level for those with or without this diagnosis; this can reduce the risk of heart attack and stroke.
A study was conducted on hypertensive individuals who engaged in HIIT for three days. Researchers found that systolic ambulatory blood pressure was reduced during each day, including after just one HIIT session.
10. HIIT Offers a challenge
HIIT workouts are inherently challenging and designed to push each individual’s limits. This also means that they can be more fun, more fulfilling and more engaging compared to a typical steady-state type workout. As well, research has found that the constantly changing stimulus, despite being challenging, results in higher enjoyment levels when compared to moderate-intensity continuous exercise.
So, what are you waiting for? Change up your exercise routine with HIIT! Our skilled trainers will be with you every step of the way. Contact a 30 Minute Hit location near you to get started.
