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Do HIIT Workouts Burn Fat? And Other FAQs About HIIT Workouts

Most people know that physical activities and exercise are good. Unless you have a physically demanding job, it’s probable that you don’t get enough exercise in your life. The lack of exercise and a calorie-rich diet can lead to weight gain and health problems. While most people understand the health benefits of physical exercises, few have an effective and strategic means of achieving their goals of weight loss and fat burning.

If you want to burn calories, lose weight, and build muscle, it might be time to try HIIT workouts, short for high-intensity interval training. HIIT is a workout format that allows you to burn more calories in less time, making it particularly suitable for people with busy schedules. But do HIIT workouts burn fat? And what is HIIT training, anyway? And where can you join HIIT classes?

This article answers the most common questions about HIIT workouts and introduces you to Sweat440, where you can claim a week of free HIIT classes in Jean Talon!

What is HIIT training?

HIIT training, short for high-intensity interval training, is a type of workout that combines quick bursts of intense exercise with low-intensity periods. This is one of the most efficient ways to exercise because you can burn a lot of calories in a short period. Instead of working out for hours daily, you can engage in HIIT workouts for 30 minutes to 40 minutes for optimal results.

Do HIIT workouts burn fat?

HIIT workouts allow you to burn more calories in a short period. The best way to burn fat and lose weight is to maintain a caloric deficit state, i.e., the calories you burn must exceed the calories you consume. Traditional exercises and steady-state cardio can help you burn only 200 to 300 calories in 30 minutes, but HIIT workouts can help you burn twice as many calories in the same time. Furthermore, HIIT classes increase your metabolic rate, so you continue burning calories after your classes.

Do HIIT workouts lose belly fat?

There’s no way to spot-reduce belly fat. The only way to reduce belly fat is to sustain a caloric deficit through dietary control and increased exercise. Simply put, you need to eat less and exercise more. Since HIIT workouts make you burn more calories, they make it easier to sustain a caloric deficit for a longer period, which, in turn, helps you lose weight and belly fat. High-intensity exercise can burn more calories to help you reach your belly fat reduction goals.

Is HIIT workout best for weight loss?

HIIT workouts are better for weight loss than steady-state cardio. HIIT workouts are usually dynamic and include numerous full-body exercises, such as jumping jacks, push-ups, and high knees. Steady-state cardio, meanwhile, only includes running, swimming, cycling, and other aerobic exercises that target one muscle group. Because of the dynamic nature of HIIT exercises, they ensure better long-term results, and the intensity allows you to burn more calories, which, in turn, helps with weight loss.

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How long should a HIIT be to lose weight?

Your HIIT classes should be 30 minutes to 40 minutes to help you lose weight. HIIT workouts of 30 minutes can burn more calories than moderate-intensity exercises that are twice as long. However, it’s not enough to engage in HIIT exercises — you must also maintain a healthy diet. 

Does HIIT burn fat or muscle?

HIIT workouts are incredibly effective at burning fat and building muscle. Meanwhile, steady-state cardio only focuses on weight loss without addressing all your muscle groups. Since you have to engage in steady state cardio for longer periods, they can also lead to overtraining and muscle loss. Meanwhile, HIIT workouts are short, so they don’t lead to overtraining, and they target all your muscle groups, so you also build muscle.

Does low-intensity cardio burn fat?

Low-intensity cardio, also known as steady state cardio, can also burn fat. But you need to spend an hour or more on steady state cardio to burn the same number of calories as 30 minutes of HIIT. As such, HIIT classes are significantly better at fat reduction.

What are the best HIIT workouts for women?

Some of the best HIIT workouts for women include sprints, jumping lunges, later skiers, bicycle crunches, mountain climbers, tuck jumps, burpees, high knees, and other dynamic movements that engage the complete body.

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Sweat440: claim your free HIIT classes today

Sweat440 is a group of state-of-the-art fitness centers offering HIIT classes in the United States and Canada. We offer 40-minute HIIT sessions incorporating all forms of fitness, including strength training, cardiovascular exercises, cross-training, weight training, and aerobic exercises. Our strategically-designed HIIT classes allow you to burn belly fat and build muscle simultaneously.

Sweat440 has state-of-the-art gyms located across the United States and Canada. Our fitness center in Montréal, Quebec, is located near the Jean-Talon/No 5000 bus stop and the Jean-Talon/No 5005 bus stop. If you’re in the area, you can visit our fitness center for a week of free HIIT classes today!

Pros and cons of HIIT and steady state cardio

 Pros of HIIT Workouts:
  • Burn more calories in less time
  • Leads to a higher metabolic rate after the HIIT workout
  • Helps you lose belly fat
  • Build muscle and lose fat simultaneously
  • Improve oxygen consumption
  • Reduce blood pressure and blood sugar levels
Cons of Steady State Cardio:
  • Boring and monotonous
  • No variation in the exercises
  • May lead to overtraining
  • May result in muscle loss
  • Need extremely long sessions for results
  • Doesn’t include a strength training component