Limited on Time? Interval Training Can Boost Benefits
High-intensity interval training, also known as HIIT, has emerged as an effective and time-efficient exercise strategy, offering health benefits that extend beyond traditional workout routines.
Studies have demonstrated that HIIT can deliver remarkable improvements in cardiovascular health, body composition and cognitive function — in less time than moderate-intensity continuous training. And it even helps boost mental health.
Enhanced Cardiovascular Health and Fat Loss
HIIT workouts feature vigorous activity done in intervals — short time periods — with brief periods of either rest or lower-intensity activity in between. Compared to 20 minutes of moderate-intensity exercise, a 20-minute HIIT session will burn more calories, strengthen your heart more and help your body use oxygen more efficiently.
This superior calorie burn continues even after exercise ends, as HIIT can boost your metabolism for hours after exercise, studies show.
Studies also show that HIIT is particularly effective for weight management. HIIT groups in research achieved better body composition with lower percentages of body fat than participants in traditional exercise programs.
Cognitive Performance Benefits
Perhaps most remarkably, HIIT provides substantial cognitive benefits. A 2024 study published in Scientific Reports found that high-intensity interval training (HIIT) may be better for brain health than other, less vigorous routines. In the study, HIIT significantly enhanced information processing, executive function and memory. The cognitive benefits varied by age group, with enhanced information processing in individuals aged 60 and above, improved executive functioning in individuals of all ages and enhanced memory in individuals aged 30 to 60.
Mental Health and Accessibility
Beyond physical benefits, HIIT triggers positive psychological effects. Even short stints of high-intensity exercise appear to trigger the release of endorphins — the brain's "feel good" chemicals. This makes HIIT not only physically rewarding but also mentally beneficial.
HIIT generally offers the same health benefits as regular exercise in less time. This efficiency, combined with its comprehensive benefits for cardiovascular health, body composition, cognitive function and mental wellbeing, makes it an attractive alternative for busy individuals.
How to Get Started
Interval training can work for anyone, but it may not be the best way to start if you haven’t been exercising, have chronic conditions or other limitations. Talk to your doctor before starting any new exercise program and work with a physical trainer to design a program that works best for you.