HIITs are short but all-out workouts with maximum benefits. You alternate minutes of hard exercise with periods of rest or light exercise, to provide optimal stimulus to train your body efficiently and reach your goals faster. Work intervals can be repeated until you’ve met your target.

Studies prove that HIIT boosts peak oxygen consumption, one measure of cardiovascular development. Moreover, it improves metabolic rate and continues to burn calories when you’ve already stepped off the treadmill.

Increases Cardiorespiratory

Capacity Studies show that HIIT exercises can boost your body’s consumption of oxygen by up to 15 per cent more than moderate-intensity exercise, increase your insulin sensitivity and help your muscles to burn glucose more efficiently, and possibly lower blood pressure and cholesterol more than traditional exercise routines. The exercise program is variable but generally consists of either short bursts of activity where your heart-rate climbs to 90 per cent of its maximum, followed by brief recovery periods, or longer bouts of exercise where you alternate between anaerobic effort and easier periods of exercise.One widely used protocol is comprised of, for example, 20 seconds of flat-out effort on an exercise machine such as a running treadmill or a bike with higher resistance, followed by 10 seconds of light action on the bike, over and over. HIIT is fine for most healthy young people, but if you’ve never tried HIIT before, start by doing a proper warm-up and cool-down, and gradually build your speed and time over several months. Finally, it goes without saying that those who suffer from cardiovascular- and metabolic-related conditions should consult their physicians before engaging in any kind of workout.

Strengthens Muscles

While HIIT might be most well-known for its cardio-based workouts, it makes for an extremely effective strength-training session, too – in fact, Cosentino suggests adding weight like dumbbells or barbells to create an even more intense workout that challenges your muscles and heart. Shorten your rest periods, as well, so that your heart rate skyrockets. One of the benefits of HIIT is that, along with rapid results, it also saves time because the workout is less extensive than traditional exercising. HIIT is a great way to stay in shape for those with hectic schedules. Assuming they get the go-ahead from their physician, anyone can partake in HIIT. Start at a slow pace and try to increase the intervals as you become more accustomed to the routine if this is your first exercise routine. In order to avoid injury, try a brief jog or some light stretching prior to starting, and don’t forget to incorporate a cool down at the end; doing so will also keep you from experiencing any muscle soreness. Finally, you might also experience the ‘afterburn’ effect that comes with HIIT in the form of ‘excess post-exercise oxygen consumption’, which aids your body in burning calories through increased post-exercise oxygen levels in your bloodstream for hours upon hours following the regime.

Burns Calories

HIIT, which involves short bursts of high-intensity workouts, designed to leave you gasping by the end of it, were also more effective at burning calories than steady state cardio routines. At this level, your heart rate should be optimal, say between 80-90 per cent of maximum. It is useful for all levels of fitness and conditions, from the obese to the perfectly healthy. Your body also continues to burn calories for hours after completion of a HIIT workout as your body recuperates from the exertion and adrenalin and noradrenalin release, with breakdown of fat cells to decrease deep, unhealthy fatty deposits around the organs. You can make HIIT your main workout, or more typically, you’ll add it on to a weights session: try a four minute circuit, for example, where you work for one minute with some kind of high intensity movement (jumping jacks) followed by a one-minute rest period (in a recovery position), and repeat this process until it’s done.

Reduces Stress

As a result, HIIT workouts may push your body to an extreme physiologic response, and too much stop-and-go exercise with no recovery in between might trigger your brain’s flight-or-fight response via overtraining symptoms such as anxiety, mood swings, loss of strength while exercising, and changes in your normal sleep, woke and rested state, and fatigue or other problems. Being able to do this and keep the cardiovascular system in good health is essential, but to start HIIT workouts you need a certain level of fitness already and some steps to avoid overtraining and ensure recovery takes place are essential.
Moreover, while it is convenient to do some exercise in open spaces rather than inside the house, and with this comes extra sun exposure, it is important not to forget the significance of hydration.
People need to have their fluid levels checked before and after an exercise routine. Drinking water during and after HIIT workout sessions is the most efficient way to ensure hydration taken place properly and should be part of every exercise session.
no problem with that, people need to keep hydration level appropriately to complete the training session which makes adults so much healthier both physically and mentally
Overall , hydration is crucial and people should start from doing once every month and gradually reach the highest intensity of HIIT sessions.