Is HIIT a Guaranteed Way to Lose weight? The Absolutely Best Guide

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What is HIIT? How do you lose weight with it? What are the benefits of this type of workout? Find out through the Absolutely Best Guide!
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At first glance, HIIT seems like one of the most promising ways to lose weight and fat fast. But is it? And what are all the benefits? I’ll help you get the answers to these questions.

I’m sure you have heard of it and I’m also sure you questioned whether it was going to be hard or not. Let me tell you right now it is going to be hard but when you know how to do it correctly and get your form down, then it will be the best thing that you ever did, and you will see the results very fast.

What is HIIT?

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It stands for high-intensity interval training, and it’s a training technique where you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. 

There are lots of different protocols you can use with HIIT, but the workout will consist of an initial warm-up period, 3-5 sets of high-intensity exercises lasting 30 seconds to several minutes each (the length of each exercise depends on your fitness level), and a cool-down period in the end.

You can use any type of cardio equipment or even exercise movements you prefer if it gets your heart rate up and you’re working at maximum effort for those short intervals. 

Start with a warm-up period of 5-10 minutes to get your body ready for the workout. You don’t want to jump right into an intense workout without preparing your muscles first.

During each high-intensity interval, push yourself as hard as you can, run faster or climb higher than you thought possible. During the recovery periods between each set, slow down your pace or take a break completely.

What are the best 9 benefits?

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You can do this type of workout anywhere—at home or the gym. It doesn’t require any special equipment other than a small amount of space for moving around. It’s also incredibly efficient and effective because you get more work done in less time. 

A regular jogging session might take you 30 minutes, but an intense HIIT workout can be completed in as little as 10 minutes.

The best thing about this type of workout is that it burns significant amounts of fat and calories both during and after your workout is finished.

Let’s see the most important 9 benefits of this type of workout:

1. It can work different muscles, as well

Different HIIT workout routines work for different muscle groups so you can target specific areas of your body with each routine.

Exercises like burpees, squats, and lunges are used in these workouts because they engage multiple muscles at once. This helps you build strength and endurance in a variety of muscle groups at once so you can get stronger faster.

These workouts are inherently varied and always different, so you never get bored with the same old workout routines.

2. Is great for weight and fat loss

When you do a HIIT workout, your metabolism increases for hours afterward, meaning that you continue to burn calories long after the workout has ended.

It helps with weight loss. One study found that women who combined HIIT workouts with a low-calorie diet lost an average of 13 pounds and 7 percent body fat in three months.

The main benefit is that it gets results while saving time. A study by the National Institutes of Health compared the effectiveness of this training with continuous endurance training at the same level of energy expenditure. 

The study concluded that the HIIT group lost roughly twice as much body fat compared to the other group, even though both groups followed an identical diet.

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3. This type of workout are time efficient 

A full workout can be completed in just 20 minutes, including warm-up and cool-down. When you are short on time but want to get a sweat session in, HIIT is an excellent choice.

These workouts are time efficient, combining strength and cardio training in one session. A workout can range from 15 minutes to 30 minutes, depending on the plan you choose your experience level, and the amount of rest you want to take between rounds.

These workouts are effective for building muscle. By doing more reps of an exercise with less rest, you’ll fatigue your muscles faster than if you were doing traditional strength training. This will help build lean muscle mass over time.

This is one of the best exercise protocols for fat loss, as it allows you to get more work done in less time all while burning the fattest possible.

Not only does HIIT increase your metabolism, but it also improves your muscle endurance and treadmill performance. One study found that a group of people who completed a HIIT workout on a stationary bike burned nearly 400 calories in just 15 minutes.

Another study conducted by researchers from the University of Western Ontario found that 40 seconds of intense interval training three times a week produced similar benefits in cardiovascular health and insulin sensitivity to 50 minutes of moderate-intensity cardio performed five times a week.

4. This type of workout is not complicated or expensive

You don’t need a gym membership or any fancy equipment to complete most of these workouts; they are designed to be done at home with minimal equipment such as dumbbells, kettlebells, or medicine balls.

HIIT exercises are often done using bodyweight movements, so all you need is a bit of floor space to get started. It can be performed just about anywhere with just your body weight.

5. Increase aerobic capacity

These workouts are a good choice if you want to lose weight, but they’re also an excellent way to improve your aerobic capacity (VO2 max), build endurance, and torch calories.

The best part about high-intensity interval training is that you don’t have to be a marathoner to benefit. Even if you don’t run or use the elliptical machine, you can do a HIIT workout on the stationary bike or incorporate bodyweight exercises that focus on quick, explosive movements into your existing strength training routine.

HIIT can be done with a variety of exercise options, including walking, running, cycling, and rowing. It’s suitable for people of all exercise levels — beginners can start with just one minute of high-intensity exercise and work their way up to longer sessions as they build their aerobic endurance.

6. Increases muscle mass

This type of training has been shown to increase muscle mass when combined with a weightlifting routine. 

In one study, researchers had participants engage in a HIIT workout three times a week for 12 weeks. 

At the end of the study, the results showed that the participants’ muscle mass increased by 2 pounds.

Another study found that rats who did high-intensity interval training for eight weeks had increased skeletal muscle mass, muscle fiber size, and a greater concentration of mitochondria, the powerhouses of cells.

“The study showed that HIIT may be an effective protocol to increase skeletal muscle bulk and improve mitochondrial function,” said Dr. Malek Bajbouj, lead author of the Frontiers in Physiology study.

7. Reduces the risk of diabetes type 2

Many of us are overweight, and our sedentary lifestyles have led to an increase in obesity-related diseases. One of these is type 2 diabetes, which can cause serious health problems if left untreated.

Not only does exercise help you to lose weight, but it also increases your body’s sensitivity to insulin — a hormone that regulates blood sugar levels.

HIIT strengthens your heart and improves cardiovascular fitness, helping to reduce the risk of diabetes type 2, heart disease, and cancer. and stroke.

8. It helps increase your endurance

Many people exercise to reach peak physical condition. This is because it is a natural human desire for people to want to be healthy, fit, and attractive.

One of the most effective ways to reach peak physical condition is through high-intensity interval training.

One of the biggest benefits of high-intensity interval training is that it helps improve your endurance, which can help your body burn more fat during exercise.

To combat this problem, the practice of high-intensity interval training which revolves around alternating between periods of intense work and rest was created.

HIIT Workout improves endurance by improving the function of mitochondria in muscles.

9. It improves cardiovascular health

This type of workout will get your heart pumping, your muscles working and the sweat dripping.

HIIT workouts allow you to get your heart rate up, burn calories and build muscle quickly and efficiently. 

According to the American College of Sports Medicine, it’s not just effective – it’s one of the most effective ways to improve cardiovascular health.

6 Disadvantages:

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1. It’s Intense

High-intensity interval training gets its name because it requires you to push yourself past your limits for short periods. For example, when performing a HIIT workout on an elliptical machine, you may push yourself as hard as possible for 30 seconds, then slow down for 60 seconds before repeating. 

You may perform several rounds of these intervals during each workout session.

2. It Can Cause Injury

The intensity of a HIIT workout means you’re at greater risk for injury than if you were doing a moderate-intensity cardio session. One study found that the injury rate among recreational runners was three times higher during high-intensity workouts than during low-intensity workouts. 

To minimize your injury risk while still reaping the benefits of HIIT, choose exercises that are safe and appropriate for your fitness level.

3. Have joint problems

High-impact exercises that involve jumping and pounding your joints may worsen knee pain if you have arthritis in your knees. Talk to your doctor about low-impact alternatives that will allow you to reap the calorie-burning benefits of high intensity without putting too much stress on your joints.

4. Recovering from muscle soreness can be a pain

Some people who do intense exercise experience delayed onset muscle soreness (DOMS) after their workout. Mild DOMS includes muscle pain and stiffness that typically sets in 24 to 48 hours after the workout and disappears within four days of starting the activity. 

You can help alleviate DOMS by doing low-intensity workouts, icing down sore muscles, and taking nonsteroidal anti-inflammatory drugs like ibuprofen.

5. Increased hunger

Another disadvantage is that it can lead to increased hunger. This can cause problems if you aren’t careful about what you eat after

Due to the body’s need for extra fuel after intense bouts of exercise, you may be tempted to turn to junk food or sugary energy drinks — but if you want results from your workout, stick with high-protein whole foods like meats, fish, and eggs.

6. Can lead to over-training

While there are many benefits to HIIT workouts, they can also lead to over-training if they are not performed correctly.

When performing these types of exercises, it’s important to listen to your body and know when to stop.

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Incorporating HIIT into your cardio routine

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I use it for my cardio routine, and I go into detail on how to perform it below. If you’re new to HIIT or have never heard of it before, I highly recommend you read this section in its entirety because it will change the way you think about 

This workout comes down to two main things: 

1) How hard are you working during the actual work interval 

2) How much rest are you getting after each work interval? 

If you can do both things correctly then your body will become a fat-burning furnace! If you do them incorrectly then all your efforts will be wasted, and your body will start storing more fat.

Is HIIT right for anyone? 14 Contraindications

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It can be safe for most people. But the intensity of high-intensity workouts could put older adults and people with heart problems at risk.

These workouts may not be suitable for people who are new to exercise or who have injuries or medical conditions that affect their ability to exercise. 

Before you try it, check in with your doctor to make sure that it’s safe for you. If you have any of the following conditions or symptoms, talk with your doctor about whether HIIT is right for you:

•      Type 1 diabetes or diabetes controlled by diet and/or oral medication

•      Uncontrolled high blood pressure

•      Hiatal hernia

•      Unstable angina pectoris (chest pain)

•      Injured persons

•      Pregnant women

•      Women 3-6 months after birth

•      People with immune system problems

•      Cardiac patients or people who have recently had heart surgery

•      People with osteoporosis

•      People with urinary incontinence

•      Sedentary people who have not exercised before

•      People who don’t have adequate footwear – for example, for this type of training you need sneakers with thick foam soles

•      People who are over 90 kg because their joints are under too much stress.

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Types of HIIT Exercises

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There are many variations on HIIT workouts, but they all involve alternating high-intensity work periods with lower-intensity recovery periods. 

The rest periods allow you to recover and catch your breath before performing the next high-intensity interval, which is what makes HIIT so effective.

These workouts are flexible when it comes to the types of exercises you can do and can incorporate many different types of exercises like:

Bodyweight exercises:

•      Pushups

•      Squats

•      Burpees

•      Jump Lunges

•      Mountain Climbers

•      Jumping Jacks

•      High Knees

Cardio exercises include:

•      Cycling/Spinning

•      Swimming

•      Running

•      Rowing

•      Boxing kicks

•      Sprinting outdoors

•      Jump Rope

Strength training exercises such as:

•      Lifting weights or resistance bands.

I recommend the following types of home exercise programs (no equipment needed), created by me, which I have selected for you by category, and are designed to help you lose weight and fat, and shape a harmonious and toned body:

• Cardio Workouts: HERE, and HERE 

• Circuits Workouts: HERE, HERE, and HERE

• H.I.I.T Workout: HERE

What equipment do you need to practice HIIT?

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You can practice HIIT using any of these tools:

Your own body:

You’ll need no equipment to perform exercises like jump squats, mountain climbers, and burpees.

Is most practiced on cardio machines:

•      Treadmills

•      Stationary bikes

•      Elliptical bikes

•      Rowing machines 

It can be performed also with weights:

•      Dumbbells

•      Kettlebells

•      Barbells 

Another popular HIIT routine is called Tabata, which involves performing an exercise at maximum effort for 20 seconds, followed by 10 seconds of rest, repeated 8 times for 4 minutes total.

Recommended Read: 10 Tabata Home Workouts for Fat Loss and Muscle Strengthening 

Does HIIT Work Without Proper Nutrition/ Diet?

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One of the most common questions in the world of exercise is whether HIIT workouts can be done without proper nutrition, or if it’s even worth doing. Most people are aware that diet is essential to a healthy lifestyle, and that what you eat is a large part of your fitness routine, but it’s hard to know where to start.

The short answer is YES. With that being said, it would not be wise to follow this plan for more than a week or two. The reason being is that HIIT, by its very nature, burns fat at an extremely fast rate.

This type of workout is excellent for getting rid of all the fat that has been stored on your body since high school, but it will also use up muscle and cause you to lose weight in the process.

This is due in part to the fact that HIIT causes your body to produce a lot of cortisol, which is a hormone that increases metabolism but can also cause muscle breakdown and water retention, leading to slower results and less muscle definition.

This means that while this type of workout can lead to results very quickly, it will come at the cost of muscle tone and definition.

HIIT is a great way to get fit and burn off some of those extra holiday calories, but it’s not a magic bullet. If you don’t eat properly or have no regard for your diet, this kind of workout certainly won’t do the trick.

You might feel energized for an hour or so after a workout, but if you haven’t eaten enough food to account for what you’ve burned off in that time, you will just end up hungry and exhausted.

Your body also needs fuel during your workouts, if you push yourself too hard without refueling with either food or water, you might risk passing out or hurting yourself.

So if you’re going to burn it off at the gym, or at home, then make sure to eat enough before and after so that your body has what it needs to make the most of your workout, and refuel with something healthy (and within the recommended caloric intake).

The same goes for people who want to get fit through diet alone: unless you’re extremely careful about counting calories and getting all of the right nutrients in, this can be just as ineffective as doing nothing at all.

Calorie counting can be tedious and difficult, especially when cooking at home, which is the only way to ensure that you’re getting everything that you need.

Find info about weight loss and nutrition HERE, HERE, HERE, HERE, HERE, and you’ll find calorie deficit diet meal plans. HERE, HERE, HERE, and HERE.


HIIT is one of the best exercise protocols for weight and fat loss, as it allows you to get more work done in less time.

This training is a style of exercising where you alternate between intense bursts of activity and fixed periods of less-intense activity or even complete rest. 

It’s certainly not for everyone, but it can be effective in burning fat in a short amount of time.

These workouts typically last around 30 minutes or less. You perform an exercise at high intensity for 30 seconds to several minutes, followed by a low-intensity recovery period. 

The exact length of time you’re supposed to do this type of workout depends on your fitness level and may vary from person to person. The high-intensity intervals may also be altered depending on your fitness level. The cycle of exercising and resting repeats until the workout is complete, usually 10 to 30 minutes.

If you’re just starting, 15 minutes is plenty of time for an effective workout session. You can always work your way up to a longer workout once you’ve gotten used to the demands of this type of training.

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HIIT is considered a great way to lose weight! But there are other things you need to know. Learn how long it takes to get results with it.
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