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Is Interval Training Better for Fat Loss? 5 Benefits of High-Intensity Interval Training

All of us have limited time in our lives. In the distant past, our ancestors had strenuous jobs and physically demanding lives that necessitated regular movements. But unless you have a physically demanding job right now, there’s a strong chance you struggle to find the time for exercise and weight loss. But high-intensity interval training and spring interval training can give you more bang for your time, allowing you to burn more calories in less time.

Is interval training better for fat loss? The answer is a resounding yes!

This article describes the benefits of HIIT workouts, whether HIIT or weights are better for weight loss, which training is best for weight loss, the best high fat-burning exercises, and much more. We also introduce you to Sweat440, a group of fitness centers across Florida and beyond that offer HIIT workouts to help you lose weight and build muscle simultaneously.

What is HIIT training?

HIIT, short for high-intensity interval training, is a workout format that combines short bursts of high-intensity exercise with longer rest periods. Some HIIT classes follow a 20:40 ratio — 20 seconds of high-intensity exercises and 40 seconds of a low-intensity rest period. But the specific ratio of exercise and rest can vary from one format to another. The primary goal of HIIT is to burn more calories in less time while targeting all of your major muscle groups.

Some believe that HIIT workouts focus primarily on cardio or aerobic exercises, such as running, cycling, and swimming. While traditional aerobic exercises can be a part of your HIIT workout plan, the HIIT format is significantly broader. Your HIIT workout plan can include numerous forms of exercises, such as jumping jacks, abdominal crunches, push-ups, high knees, and more. Since HIIT workouts also include a component of strength training, they’re more suitable for full-body fitness — they help you lose weight and build muscle.

What is HIIT training?

HIIT, short for high-intensity interval training, is a workout format that combines short bursts of high-intensity exercise with longer rest periods. Some HIIT classes follow a 20:40 ratio — 20 seconds of high-intensity exercises and 40 seconds of a low-intensity rest period. But the specific ratio of exercise and rest can vary from one format to another. The primary goal of HIIT is to burn more calories in less time while targeting all of your major muscle groups.

Some believe that HIIT workouts focus primarily on cardio or aerobic exercises, such as running, cycling, and swimming. While traditional aerobic exercises can be a part of your HIIT workout plan, the HIIT format is significantly broader. Your HIIT workout plan can include numerous forms of exercises, such as jumping jacks, abdominal crunches, push-ups, high knees, and more. Since HIIT workouts also include a component of strength training, they’re more suitable for full-body fitness — they help you lose weight and build muscle.

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What are the benefits of HIIT workouts?

#1. Burn more calories in a short period

HIIT workouts allow you to burn more calories within a short period, making them more suitable for fat loss. Research has shown that HIIT workouts burn 25–30% more calories than other exercises. The calories you burn in a 30-minute HIIT class are comparable to the calories you burn in a 60-minute steady-state cardio class.

#2. Maintain a high metabolic rate after your HIIT workout

Unlike low-intensity exercises, HIIT workouts and spring interval training allow you to burn calories after your training session. HIIT workouts dramatically increase your metabolic rate, which means you continue burning calories long after your training session, which further helps with weight loss.

#3. Include elements of strength training

Traditional aerobic exercises and steady state cardio focus on one movement for long periods, such as running or cycling. But HIIT workouts include a dynamic range of high-intensity movements that target all muscle groups. HIIT workouts don’t ignore strength training to help you lose weight — they combine the two. As such, you can lose weight and build muscle simultaneously, which leads to more desirable results. 

#4. Improve oxygen consumption in a short time

Traditionally, most people have focused on endurance training and aerobic exercises, such as cycling, to improve oxygen consumption. But studies show that HIIT workouts are even more effective in improving your muscles’ ability to use oxygen than endurance exercises, which, in turn, have numerous health benefits.

#5. Suitable for busy people

HIIT workouts are more suitable for individuals leading busy lives. If you don’t have the time to commit to 60 to 90 minutes of exercise four to five days a week, HIIT workouts are ideal for you. Instead of working out for over 60 minutes, you can complete strength training and burn calories in a quick 30-minute or 40-minute session.

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Is HIIT or weights better for fat loss?

Both HIIT workouts and weight training burn calories. But HIIT workouts burn a lot more calories than weight strength training within a given period. As such, in the long run, HIIT workouts can better support your fat loss goals.

What training is best for fat loss?

To lose weight, you need to engage in high-intensity interval training with high fat-burning exercises. The following are some of the best exercises for fat loss: jumping jacks, high knees, burpees, push-ups, abdominal crunches, bicycle crunches, and sprint interval training.

Where can I do HIIT workouts in Doral, Florida?

Sweat440 is a group of state-of-the-art, well-equipped fitness centers across the United States. We specialize in HIIT workouts that target all of the major muscle groups on different days. Our format is such that you can enter our fitness center anytime and rest assured that a new class will start within 10 minutes, so you’re never late for your group HIIT classes. Furthermore, our HIIT classes incorporate elements of weight training, strength training, aerobic exercises, and much more to ensure overall fitness.

If you’re in or around Downtown Doral, you can find our Sweat440 Doral fitness center at 8403 NW 53rd St, Doral, located near NW 84th Ave. bus stop and the Downtown Doral Park bus stop. Our fitness center is close to numerous landmarks in the Doral region, including the Downtown Doral Charter Elementary School and the Doral Branch of the Miami-Dade Public Library. You can also find our Sweat440 gyms in Brickell, Miami Beach, and Coral Gables. If you’re in any of these areas, please visit our Sweat440 gym to claim your free trial!

HIIT workouts for weight loss

Benefits of HIIT Workouts:
  • Burn more calories in a short period
  • Maintain a high metabolic rate after your HIIT workout
  • Include elements of strength training
  • Improve oxygen consumption in a short time
  • Suitable for busy people
Best HIIT Exercises
  • Jumping jacks
  • High knees
  • Burpees
  • Push-ups
  • Bicycle crunches
  • Sprint interval training