Olivia Sanders was dubious when she first started high-intensity interval training (HIIT). “I didn’t think little workouts could truly have an impact,” she adds. But only a few weeks into her new regimen, she observed a notable shift in her metabolism, energy level, mood, and attractiveness as well as in her lifestyle.
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HIIT consists on quick bursts of intensive activity interspersed with short rest times. Usually in 20 to 30 minutes, it is meant to challenge your body to its limits. However, the length of HIIT is not what counts; the science behind it is rather remarkable.
“HIIT triggers something called excess post-exercise oxygen consumption (EPOC),” explains Dr. Jason Lee, a certified exercise physiologist. “Your body continues burning calories long after the workout is over, even while you’re at rest.”
According to a 2018 study published in the Journal of Obesity, HIIT was found to reduce body fat more effectively than traditional moderate-intensity workouts. It also improved insulin sensitivity and cardiovascular health.
Olivia incorporates HIIT three times a week. “I’ll do circuits with burpees, jumping squats, mountain climbers — all in 30-second intervals,” she says. “I’m sweating, breathing hard, and done in under 25 minutes.”
The best part? You don’t need a gym. “HIIT is incredibly versatile,” Dr. Lee notes. “You can use bodyweight, dumbbells, or just your living room space.”
Olivia encourages beginners to start slow and modify as needed. “Even if you can’t go full intensity right away, it’s about consistency and effort,” she says.
Whether you’re short on time or looking for results, HIIT could be the key to unlocking your fitness goals.
