Do HIIT Workouts Burn Fat? (3 Reasons Why It's Effective)

Here are some of the reasons why HIIT is so effective:

• It may help increase muscle growth
• It can reduce blood pressure, heart rate, and blood sugar
• It’s time-efficient

1. May Help With Muscle Growth

Besides fat loss, HIIT may help you put on more muscle [7].

However, studies have shown that only people who were inactive, to begin with, showed an increase in muscle mass after doing HIIT [8]. This growth mostly happens in the muscles most used in HIIT, the trunk and legs [9].

Weight training still remains the best option for building lean muscle mass everywhere.

2. Reduces Blood Pressure, Heart Rate, and Blood Sugar

HIIT has some important health benefits. Research shows that it can reduce heart rate and high blood pressure in people with obesity, but it doesn't seem to change blood pressure in people within a normal BMI range [10].

HIIT may improve blood sugar in people with type 2 diabetes and improve insulin resistance in healthy people [11] [12].

3. It’s Time-efficient

HIIT cardio workout for fat loss involves long high-intensity intervals followed by short recovery periods. According to various studies, it's one of the most time-efficient ways of working out [13].

Because the average workout takes anywhere from 10 to 30 minutes, you will be more inclined to do it, especially if you plan to lose weight in your 30s.

HIIT training might be highly effective in burning fat, but you shouldn’t do it very often because of how strenuous it is.

Keeping that in mind, here are some safety tips that will help you reap all the benefits of HIIT.

• Plan your HIIT workout in advance. Don’t simply do any program. Consult your trainer or physician and follow a routine most conducive to your fitness goals.
• In my experience, it’s best not to do HIIT more than three times a week. But if you do, ensure there’s at least a 24-hour gap between every HIIT session. Because it’s such an intense exercise routine, your body will need that rest.
• Make sure you have a nutritious meal and drink plenty of water right after your HIIT workout.

“Everybody is different with unique strengths and weaknesses. Not everyone can push themselves to such an extreme on a daily basis without injury. Meaning for some, doing HIIT three to five times a week feels like a walk in the park while others may need a little less like two to three times a week.”

- Tara A. Nicolas, Nike Trainer & Instructor