High-intensity interval training (HIIT) has been touted as one of the best cardio workouts for controlling blood pressure, cholesterol levels, and weight loss. But what is HIIT, and how does it work?.

What Is High-Intensity Interval Training (HIIT)?

HIIT is a type of exercise that involves short intervals of high-intensity exercise alternated with periods of rest or low-intensity exercise. HIIT can be done with any type of cardio exercise, including running, cycling, swimming, and jumping rope.

HIIT workouts typically last between 20 and 30 minutes and involve alternating between high-intensity exercise for 20 to 30 seconds and then resting for 10 to 20 seconds. This cycle is repeated for the duration of the workout.

How Does HIIT Work?

HIIT works by increasing your heart rate and pushing your body to work harder than it would during steady-state cardio exercise.

During high-intensity exercise, your body uses up more oxygen and burns more calories than it would during low-intensity exercise.

When you perform HIIT, your body also produces more growth hormone and testosterone, which can help to build muscle and burn fat. HIIT has also been shown to increase insulin sensitivity, which can help to reduce the risk of type 2 diabetes.

How Can HIIT Help Control Blood Pressure?

High blood pressure, also known as hypertension, is a common condition that can increase the risk of heart disease and stroke. HIIT has been shown to be an effective way to lower blood pressure.

A study published in the Journal of Hypertension found that performing HIIT three times per week for 12 weeks significantly lowered blood pressure in people with hypertension.

HIIT has also been shown to improve arterial stiffness, which is a risk factor for heart disease.

How Can HIIT Help Lower Cholesterol Levels?

High cholesterol levels are a risk factor for heart disease. HIIT has been shown to be an effective way to lower cholesterol levels.

A study published in the International Journal of Obesity found that performing HIIT three times per week for 12 weeks significantly lowered LDL (bad) cholesterol levels and increased HDL (good) cholesterol levels in overweight men.

How Can HIIT Help With Weight Loss?

HIIT has been shown to be an effective way to promote weight loss. Because HIIT workouts are intense and require a lot of energy, they can help to burn more calories than steady-state cardio exercise.

A study published in the Journal of Obesity found that performing HIIT three times per week for six weeks led to significant reductions in body fat in overweight and obese adults.

HIIT has also been shown to increase resting metabolic rate, which can help to burn more calories throughout the day.

How to Get Started With HIIT

If you’re interested in trying HIIT, there are a few things you should keep in mind.

First, it’s important to warm up before beginning a HIIT workout. This can help to prevent injury and ensure that your body is ready for the intense exercise.

Second, it’s important to start slowly and gradually increase the intensity and duration of your HIIT workouts. This can help to prevent injury and ensure that your body is able to adapt to the demands of the exercise.

Finally, it’s important to listen to your body and take breaks when needed. HIIT can be intense, and it’s important to give your body time to rest and recover between workouts.