Corporate Wellness Program
Take your employee wellness and engagement to the next level with CircleCare Schedule A Demo

The CircleCare Blog was not involved in the creation of this content.

The Benefits of High-Intensity Interval Training for Weight Loss



A High-Intensity Interval Training (HIIT) routine typically consists of a brief, intense workout followed by an extended recovery period. It may include various exercises such as running, cycling, or jumping rope.

HIIT is an effective exercise for burning calories and stimulating muscle gain. Furthermore, it reduces blood pressure and enhances oxygen flow in the bloodstream.

Recent research revealed that High-Intensity Interval Training (HIIT) increases fat metabolism, making HIIT an ideal option for those looking to shed some pounds.


Corporate Wellness App


CircleCare employee engagement platform provides companies with a platform and tools to motivate their employees via positive reinforcements and rewards to establish and maintain healthy lifestyle choices.

You can incorporate HIIT into almost any activity you enjoy. The key is selecting an exercise you are familiar with at lower intensity levels and keeping the active recovery intervals short so that you continue burning calories during hard intervals.

To learn more about the benefits of high-intensity interval training for weight loss, continue reading. 

What Is High-Intensity Interval Training?

High-intensity interval training (HIIT) is a type of workout that alternates short periods of intense exercise with brief recovery periods. HIIT has become popular among those looking to burn calories and get in better shape quickly.

HIIT has many benefits for health, such as reduced body fat, cardiovascular health, blood pressure and cholesterol levels, and improved strength and endurance levels, better insulin sensitivity. Furthermore, it increases metabolism, which could result in further weight loss as well as lower risks for chronic illnesses.

High-intensity interval training (HIIT) is often combined with traditional cardio exercises like running, jogging, cycling, or jumping rope. It has become particularly popular with busy individuals who don’t have enough time for regular exercise.

Is High-Intensity Interval Training Good For Weight Loss?

Yes, high-intensity interval training is good for weight loss. A recent study published in the British Journal of Sports Medicine demonstrated that HIIT could effectively increase fat metabolism. This means your body burns more calories with each HIIT session than with traditional aerobic workouts alone. 

In addition to burning more calories, these exercises deplete oxygen from your system and make the body burn stored fat as fuel – leading to significant weight loss.

Traditional cardio can take hours to finish, while HIIT workouts only take minutes. This makes HIIT ideal for busy people who don’t have time to dedicate full-on exercises. Plus, many HIIT routines can be done right at home.

The Benefits of High-Intensity Interval Training for Weight Loss

High-Intensity Interval Training, or HIIT for short, is an efficient way to get a quick workout in. Additionally, it has been linked with weight loss as it burns fatter than traditional cardio exercises like running or stair climbing. Here are some benefits of HIIT for weight loss. 

Burn A Lot Of Calories In A Short Amount Of Time

If you don’t have time to spend an hour at the gym every day, high-intensity interval training (HIIT) could be a great alternative. It burns many calories quickly and is easier on your body than longer steady-state exercises. The American Council on Exercise (ACE) suggests HIIT as a way to improve heart health, burn more calories, and aid weight loss. Furthermore, it helps you remain fit while building muscle mass.

Metabolic Rate Is Higher For Hours After HIIT

Many HIIT studios tout their workouts’ capacity for maintaining fat-burning even after your session has ended. This phenomenon, known as the afterburn effect, has been extensively researched and proven effective. HIIT differs from traditional cardio in that it deprives your muscles of oxygen and forces them to use glucose as fuel during workouts. This results in an increase in metabolic rate for hours after your session has ended.

HIIT Can Help You Lose Fat

High-Intensity Interval Training (HIIT) is an efficient and rapid way to burn fat. It involves short bursts of intense exercise that cause your heart rate to accelerate, followed by periods of rest. If you’re trying to shed pounds, HIIT is an effective way to help your body burn fat. Not only that, but this time-saving workout also enhances the overall weight loss goal.

HIIT Can Improve Oxygen Consumption

High-intensity interval training (HIIT) has the capacity to increase oxygen consumption, leading to greater calorie burning – this effect is known as excess post-exercise oxygen consumption (EPOC). One research study discovered that individuals who performed 20-minute high-intensity interval training (HIIT) four days a week for five weeks increased their oxygen intake by 9%.

Best HIIT Cardio Workout for Weight Loss

HIIT cardio workouts are one of the best methods for burning fat. They increase your heart rate and keep it there, meaning you burn more calories per minute than with moderate-intensity exercise alone. Here are some of the best HIIT exercises for weight loss. 


Burpees are an excellent bodyweight exercise that will burn calories, build strength and help you shed some pounds. Not only do they target every major muscle group in your body, but they provide a full-body workout as well.

High Knees

High knees are an effective way to add cardio bursts to any exercise program. Not only do they strengthen the leg muscles and improve coordination, but they can be performed with or without training equipment. High knees can burn up to 7 calories per minute, depending on your weight and workout duration.

Lunge Jumps

If you’re searching for an efficient HIIT cardio workout to build strength, boost metabolism and elevate heart rate, jumping lunges are the perfect addition to your regimen. Not only does this exercise target quads, hamstrings, glutes, and hip flexors, but it also helps build explosive power!

Jumping Jacks

Jumping jacks are a classic warm-up move that helps increase heart rate and burn calories. Additionally, they build muscle strength and activate all major groups in the body.

Rope Jumping

Rope jumping is an effective HIIT cardio workout for weight loss, as it burns a significant amount of calories quickly. Furthermore, rope jumping requires you to use different muscle groups, which will enhance your endurance.


Russian Twist

Russian twists are one of the best HIIT cardio workouts for weight loss, as they target your hips and core. Additionally, it strengthens your obliques – which are essential in supporting stability and performance in the lumbar spine.


HIIT (High-Intensity Interval Training) is an ideal way to stay in shape without spending a lot of time at the gym. It can be a great alternative to long cardio sessions and helps you lose weight quickly while building muscle mass. A HIIT workout involves cycling between intense exercise and brief rest periods. These can be done on a treadmill, bike, or in the gym using weights. HIIT also increases excess post-exercise oxygen consumption (EPOC), which allows your body to continue burning calories even after you finish exercising. While HIIT can be an effective way to shed pounds and get in shape, it is wise to consult your doctor before beginning any new exercise program.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Life needs motivation

circle-care-lose-weightLose weight circle-care-stay-healthyStay healthy circle-care-feel-belongedFeel like you belong circle-care-feel-appreciatedFeel appreciated

Questions? We've got answers. Try us.

Contact Us