5 health benefits of High-Intensity Interval Training

Anjali Aggrawal


In a world where a staggering 20% of the global population falls short of their daily physical activity needs, the importance of exercise for our health cannot be emphasized enough. For many, finding the time for a dedicated fitness routine can seem like the biggest challenge. But what if there were a solution that shattered the time excuse and offered a pathway to better health in a shorter yet more intense way? 

Enter Online High-Intensity Interval Training or HIIT workout, a revolutionary approach to fitness which is changing the way we view exercise. By strategically combining cardiovascular activity with muscle and bone-strengthening intervals, online HIIT workout classes In India open the door to a world of health benefits that are both efficient and transformative. Let’s dwell more into why this high-impact, time-saving workout regimen should become an integral part of your fitness journey.

What is HIIT?

High-intensity Interval Training exercises, abbreviated as HIIT, is a fitness regimen that lives up to its name. It's a dynamic exercise approach that consists of short bursts of high-intensity workouts, alternated with periods of rest or low-intensity exercises. The intensity level during these workouts is tailored to an individual's physical capacity, guided by a fitness instructor. 

What sets HIIT workout exercises apart is their flexibility. You can customize the duration of both high-intensity intervals and rest periods to match your fitness goals. HIIT workout exercises are designed to be short and intense, typically ranging from 10 to 30 minutes, and are typically recommended no more than three times a week. The trade-off for this intensity is remarkable: High-intensity interval training workout delivers maximum results and calorie burn in minimal time, making it a highly efficient way to improve your long-term health, even for those with a busy schedule.

How is it done?

High-Intensity Interval Training workout, or HIIT, lives up to its name as a challenging workout routine that promises significant rewards. If you're new to HIIT, it's advisable to start with once-a-week sessions to get used to the intensity. As you become more comfortable, aim for two to three HIIT workouts per week. 

The Hobit app offers a beginner-friendly program to help you achieve your fitness goals seamlessly. HIIT can be incorporated into various cardio exercises, whether you prefer running, using a stair climbing machine, or jumping rope. An alternative approach to integrating HIIT into your routine is by combining steady-state cardio and strength workouts. Initially, you might need to adjust the interval lengths to catch your breath. However, the payoff is significant: your body continues to burn calories for up to two hours post-workout. It's important to note that HIIT might not be suitable for individuals with cardiac conditions, those recovering from injuries, or those prone to vertigo. The key takeaway is that while HIIT requires pushing your limits, the effort is quite short, making it an efficient way to achieve your fitness objectives.

Health benefits of HIIT

1. Calorie reduction

HIIT stands out as the ultimate calorie-burning workout, allowing you to burn more calories in a considerably shorter timeframe. Remarkably, you can shed additional calories by dedicating just a fraction of your typical fitness routine duration.

2. Elevates Metabolism

HIIT sessions are a catalyst for a high amount of metabolic boost that endures for long, even after the workout has concluded.

3. Facilitates Muscle Growth

In addition to aiding fat loss, HIIT excels in promoting muscle development. It helps build muscles in legs, trunk region along with some other areas of the body.

4. Enhances Blood Flow and Combats Diabetes:

A study conducted a comparison between an fitness training group engaging in 30-minute workouts four times a week and a HIIT group exercising for 20 minutes three times a week. Notably, HIIT exhibited improvements in endothelial functions, which encompass aspects such as blood clotting, immune function, and platelet counts, thus benefiting individuals with Type II Diabetes.

5. Hormone balancing support

HIIT contributes to balancing of two critical hormones, Ghrelin and Leptin. As a result, during HIIT workouts, the levels of testosterone get elevated and promote weight-loss.


High-Intensity Interval Training (HIIT) emerges as a standout fitness solution, offering better efficiency and calorie-burning potential. It delivers a comprehensive amount of health benefits, defeating traditional exercise forms, all within a shorter time frame. Notably, HIIT, often associated with the Hobit promises in lowering blood sugar levels and enhancing insulin sensitivity, making it an attractive choice for those with metabolic concerns. What's more? When performed with proper technique, HIIT can contribute to muscle mass development. Moreover, its convenience shines through as HIIT can be smoothly integrated into your routine without the need for specialized equipment, making it a travel-friendly, at-home workout solution. In a world where time is precious and health is paramount, HIIT is undoubtedly a fitness regimen that promises a more efficient and accessible path to well-being, with "Hobit" leading the way in this innovative approach.