Is HITT Effective?

Michael Gersic advises on the benefits of High-Intensity Interval Training (HITT).

HIIT is a type of workout that excites many people in the sports world. Individuals seek fast ways to burn fat and gain more muscle.

Below is information about HIIT, its advantages, how the training structure is designed, and which common mistakes to avoid.

A time-efficient exercise strategy to improve health and fitness

Research has confirmed that HIIT is one of the most effective training types to improve cardiorespiratory and metabolic health.

It is helpful if users want to get rid of excess fat quickly and efficiently, gain more muscle mass, and provide themselves with more energy.

Users can achieve these benefits in the shortest possible time, which is ideal for anyone who does not have the time or desire to devote many hours a week to sports activities. However, the exercises must be performed correctly for effective results.

HIIT consists of two training elements

It is vital to keep in mind that the training consists of two key elements:

1. Shorter high-intensity interval

You need to perform the movement with an intensity of 80 per cent of the maximum heart rate. It means performing intensively so the body proceeds outside the comfort zone. The optimal time for a shorter interval should be 15 to 25 seconds.

2. Longer low-intensity interval

A shorter, high-intensity interval is always followed by a more extended, low-intensity interval that should last from 60 to 240 seconds.

During this interval, you must calm the heartbeat and gain enough energy for the next high-intensity exercise.

During the extended, low-intensity time, a light jog on the spot or movement around the room is recommended. Do not sit down; keep moving.

The Optimal structure of HIIT

To properly structure HIIT training, it is vital to follow specific rules:

Number of intervals

The combination of shorter and longer intervals should be repeated five to eight times.

Training time range

The entire workout should last 10 to 30 minutes. Progress will be faster when working out for 30 minutes than 10 minutes.

Time and interval adjustments

The optimal number of intervals and the total training time varies depending on:

Physical condition,
Chosen exercises or activities,
Deciding whether HIIT is performed as a stand-alone workout or with other activities.

HITT offers three main benefits

The benefits of HIIT exercises, which are making this type of training so popular worldwide, are directly related to progress, so it is crucial to know what to expect from this exercise while following all the previously mentioned rules.

Higher values of oxygen volume lead to a quicker body transformation

VO2MAX stands for the maximum amount of oxygen the body can consume. The higher the VO2MAX values, the faster the body transformation or desired results can happen.

It happens because the body consumes more oxygen, meaning a person can exercise faster and harder. The purpose of HIIT exercises is also to push the body out of the comfort zone in a shorter, intense interval.

Diverse training structure without repetitive routine

It is possible to structure the training with various exercises so there is something new every time. Choosing between different exercises allows you to avoid a routine, quickly reducing motivation.

The optimal ratio between the time spent and the final results

A fast-paced lifestyle with many daily responsibilities requires time and energy. This means that we can quickly fall into the trap of not finding a free training schedule. That is why High-Intensity Interval Training is such a convenient and time-adjustable choice.

Due to its specific training structure, you can achieve the same effect in just 20 minutes as in 1 hour of classic cardio training, consuming an average of 250 kilocalories. HIIT is an excellent alternative if you realize you are running out of time for a one-hour run, swim, or bike ride during the day.

HIIT for gaining muscle mass and losing fat

High-intensity interval Training is structured to allow you to gain muscle mass while reducing excess body fat.

Burning the fat

HIIT has proven to be very efficient for individuals who want to lose fat. People who use HIIT create an optimal caloric deficit faster and easier, and they control their appetite with much less effort.

Gaining muscle mass

Complex HIIT exercises positively affect muscle mass, which is good because more muscles mean more calories spent per day. Simultaneously, the exercises provide a firmer and more attractively shaped figure.

Three common mistakes when doing HIIT

Recognizing the most common mistakes is good, as they can often nullify the potential of interval training.

Warming up

HIIT is a type of workout where it is necessary to reach the maximum at the first short/intense interval. Therefore, you must warm your body up before starting. Otherwise, the effect of training will not be so efficient, and injury risk will be higher.

The Intensity of the shorter intervals

You can achieve key advantages of HIIT exercises by performing a shorter high-intensity interval by trying to reach your maximum. Grit your teeth, as they say, for the best possible results.

Time to regenerate

HIIT is a type of workout that subjects the body to high physical strain, so regeneration is crucial. Because of this, it is not recommended that you include HIIT training daily in your exercise schedule. Including this type of exercise in the program from 2 to 3 times a week, along with other activities, is enough.

Additional directions

You can also perform High-Intensity Interval Training as part of running, cycling, or swimming when a low-intensity interval follows an intense sprint.

An effective HIIT and a balanced diet should help you get fit and improve your overall well-being.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

GERSIC, M. (2021) Is HITT Effective? [WWW] Available from: https://www.brianmac.co.uk/articles/article621.htm [Accessed

About the Author

Michael Gersic is a co-author of perfekterkoerper.com a website related to a healthy lifestyle. He has created online HIIT training and diet programs, that have helped more than 10,000 people across Europe.


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Michael Gersic advises on the benefits of High-Intensity Interval Training (HITT). HIIT is a type of workout that excites many people in the sports world. Individuals seek fast ways to burn fat and gain more muscle. Below is information about HIIT, its advantages, how the training structure is designed, and which common mistakes to avoid. A time-efficient exercise strategy to improve health and fitness Research has confirmed that HIIT is one of the most effective training types to improve cardiorespiratory and metabolic health. It is helpful if users want to get rid of excess fat quickly and efficiently, gain more muscle mass, and provide themselves with more energy. Users can achieve these benefits in the shortest possible time, which is ideal for anyone who does not have the time or desire to devote many hours a week to sports activities. However, the exercises must be performed correctly for effective results. HIIT consists of two training elements It is vital to keep in mind that the training consists of two key elements: 1. Shorter high-intensity interval You need to perform the movement with an intensity of 80 per cent of the maximum heart rate. It means performing intensively so the body proceeds outside the comfort zone. The optimal time for a shorter interval should be 15 to 25 seconds. 2. Longer low-intensity interval A shorter, high-intensity interval is always followed by a more extended, low-intensity interval that should last from 60 to 240 seconds. During this interval, you must calm the heartbeat and gain enough energy for the next high-intensity exercise. During the extended, low-intensity time, a light jog on the spot or movement around the room is recommended. Do not sit down; keep moving. The Optimal structure of HIIT To properly structure HIIT training, it is vital to follow specific rules: Number of intervals The combination of shorter and longer intervals should be repeated five to eight times. Training time range The entire workout should last 10 to 30 minutes. Progress will be faster when working out for 30 minutes than 10 minutes. Time and interval adjustments The optimal number of intervals and the total training time varies depending on: Physical condition, Chosen exercises or activities, Deciding whether HIIT is performed as a stand-alone workout or with other activities. HITT offers three main benefits The benefits of HIIT exercises, which are making this type of training so popular worldwide, are directly related to progress, so it is crucial to know what to expect from this exercise while following all the previously mentioned rules. Higher values of oxygen volume lead to a quicker body transformation VO2MAX stands for the maximum amount of oxygen the body can consume. The higher the VO2MAX values, the faster the body transformation or desired results can happen. It happens because the body consumes more oxygen, meaning a person can exercise faster and harder. The purpose of HIIT exercises is also to push the body out of the comfort zone in a shorter, intense interval. Diverse training structure without repetitive routine It is possible to structure the training with various exercises so there is something new every time. Choosing between different exercises allows you to avoid a routine, quickly reducing motivation. The optimal ratio between the time spent and the final results A fast-paced lifestyle with many daily responsibilities requires time and energy. This means that we can quickly fall into the trap of not finding a free training schedule. That is why High-Intensity Interval Training is such a convenient and time-adjustable choice. Due to its specific training structure, you can achieve the same effect in just 20 minutes as in 1 hour of classic cardio training, consuming an average of 250 kilocalories. HIIT is an excellent alternative if you realize you are running out of time for a one-hour run, swim, or bike ride during the day. HIIT for gaining muscle mass and losing fat High-intensity interval Training is structured to allow you to gain muscle mass while reducing excess body fat. Burning the fat HIIT has proven to be very efficient for individuals who want to lose fat. People who use HIIT create an optimal caloric deficit faster and easier, and they control their appetite with much less effort. Gaining muscle mass Complex HIIT exercises positively affect muscle mass, which is good because more muscles mean more calories spent per day. Simultaneously, the exercises provide a firmer and more attractively shaped figure. Three common mistakes when doing HIIT Recognizing the most common mistakes is good, as they can often nullify the potential of interval training. Warming up HIIT is a type of workout where it is necessary to reach the maximum at the first short/intense interval. Therefore, you must warm your body up before starting. Otherwise, the effect of training will not be so efficient, and injury risk will be higher. The Intensity of the shorter intervals You can achieve key advantages of HIIT exercises by performing a shorter high-intensity interval by trying to reach your maximum. Grit your teeth, as they say, for the best possible results. Time to regenerate HIIT is a type of workout that subjects the body to high physical strain, so regeneration is crucial. Because of this, it is not recommended that you include HIIT training daily in your exercise schedule. Including this type of exercise in the program from 2 to 3 times a week, along with other activities, is enough. Additional directions You can also perform High-Intensity Interval Training as part of running, cycling, or swimming when a low-intensity interval follows an intense sprint. An effective HIIT and a balanced diet should help you get fit and improve your overall well-being. Page Reference If you quote information from this page in your work, then the reference for this page is: GERSIC, M. (2021) Is HITT Effective? [WWW] Available from: https://www.brianmac.co.uk/articles/article621.htm [Accessed About the Author Michael Gersic is a co-author of perfekterkoerper.com a website related to a healthy lifestyle. He has created online HIIT training and diet programs, that have helped more than 10,000 people across Europe.