Burn Fat
via weheartit.com
We burn both fat and carbohydrates when we exercise, but the proportion varies according to the intensity of the exercise. Studies have shown that, over time, shorter high-intensity workouts result in greater fat loss than steady-state cardio sessions. This means you get a whole lot more bang for your buck when you sweat it out in a HIIT session, rather than spending twice as much time jogging on a treadmill at, say, 60% of your maximum exertion.
Good for Heart
via weheartit.com
Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
No Equipment Needed
via weheartit.com
HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.