In addition to the fact that HIIT exercises don’t require the same amount of time to burn more calories when compared with regular cardio workouts or strength training, they’re also great when it comes to increasing your metabolic rate post-exercise. What this typically means is that you’ll be burning calories even after you’re done with your training. Quite simply put, the more intense your workout, the greater the afterburn effect. 

A 2015 study published in Sports Medicine – Open found that on average, HIIT produced greater post-exercise resting energy expenditure (REE) than aerobic endurance exercise and high-intensity resistance training. HIIT exercises are known to improve oxygen function. Per the American Council on Exercise, if you’re looking for the most effective way to stimulate excess post-exercise oxygen consumption, or EPOC, HIIT should be on the top of your list. 

HIIT workouts are also a great way to increase your heart and body’s anaerobic threshold. By combining bouts of high-intensity exercise with low-intensity recovery periods, interval training engages both your aerobic (exercising with oxygen) and anaerobic (exercising without oxygen) abilities. During the anaerobic exercise period, which is the short but high-intensity exercise time, the energy expenditure comes from breaking down glucose that’s already in your muscles. Additionally, HIIT workouts have been linked with lowering blood pressure, helping you tone up and lose fat, reducing blood sugar levels, and improving insulin resistance.