Many of us have heard of HIIT (High-Intensity Interval Training) alternating periods of short, intense anaerobic exercise with less-intense recovery periods. The concept is quite simple, less time is needed to help achieve your goal.

Here are a few benefits.

HIIT burns more calories during and after your workout. The bursts of increased and intense workouts increase caloric expenditure, therefore, burning larger amounts of calories which aids in better body composition. Even after you have completed your workout, your body can burn calories for up to 2 hours. With HIIT you can get higher caloric burns than normal continuous exercises.

HIIT is great for those who like to change it up every week, as there is a way for more combinations that can keep you interested. Studies have found that people enjoy HIIT far more than vigorous-intensity exercise and continuous moderate-intensity exercise. Because of the great kick that you will get out of HIIT, you are more likely to stick to a workout.

HIIT workouts can boost your endurance. Next time you feel sluggish with your next run, increase your intensity for just 60 seconds. Just by increasing your workout intensity for one minute for an otherwise not-so-hard workout can boost your endurance and your overall health. According to studies, there is improved blood pressure and higher counts of mitochondria, which help fuel your body and brain. With the improved endurance, it gives the added benefit of carrying over to other less intense or moderate exercises.

HIIT is also known to be more time-efficient than any kind of workout, simply because of the intensity and variations. One can get greater results in half the time than your low-intensity longer duration workouts. This is great for many of us who have busy schedules and find it hard to go to the gym or make time for exercise. And with the many variations and forms of HIIT, it will be easier to get back into exercising again.

HIIT is great for your heart, increasing the flexibility and elasticity of the arteries and veins. Because of the high intensity of the workouts, it increases the pressure demand on the blood vessels, giving them their work out. This also has a great effect on your lungs. Because you have to take in larger breathes due to the intensity, you are exercising your lung capacity which increase your oxygen intake. This is great for endurance.