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Benefits of High Intensity Interval Training (HIIT) Workouts

20 February 2024

What’s HIIT?

High-Intensity Interval Training (HIIT) has a multitude of benefits. HIIT involves alternated short bursts of intense exercise followed by brief recovery periods. This helps with speeding up your heart rate, so you get the benefits of longer duration exercises in a shorter amount of time, along with its health benefits!

Unlocking the 3 Top Benefits of HIIT

1. Burn calories all day long


One of the primary benefits of HIIT is that it maximises calorie burn and facilitates fat loss quicker. The intense bursts of exercise during HIIT workouts elevate your heart rate and engage multiple muscle groups simultaneously.

Studies have shown that HIIT can burn more calories in a shorter duration compared to traditional steady-state cardio exercises. The intensity of HIIT workouts stimulates an afterburn effect, increasing your metabolic rate for several hours after exercise. Incorporating HIIT into your fitness routine can accelerate fat loss and help you achieve your weight management goals more effectively.

2. Lowers the risk of heart disease


HIIT is not only beneficial for weight management but also for improving cardiovascular health. The intense bursts of exercise followed by short recovery periods challenge your cardiovascular system, leading to increased heart rate and improved cardiovascular endurance. Regular HIIT workouts can enhance your heart’s efficiency, strengthen your cardiovascular system, and lower the risk of heart disease.


Additionally, HIIT workouts can be customised to target anaerobic or aerobic energy systems, allowing you to tailor your training to meet your specific fitness goals. Whether you’re aiming to improve your sprinting speed or increase your overall endurance, HIIT can be adapted to suit your needs and push your limits.

3. 10-minutes of HIIT = 45-Minutes of Running


HIIT workouts are typically shorter in duration, ranging from 10 to 30 minutes, making them highly time-efficient for those that have busy schedules. With HIIT, you can achieve maximum results in a fraction of the time compared to longer, moderate-intensity workouts. Plus, HIIT offers versatility in terms of exercises and formats. It can be performed with bodyweight exercises, cardio activities, or even combined with weight training. This versatility keeps your workouts diverse, engaging, and prevents boredom so your workout routines are much more sustainable for long-term success.


With a wealth of benefits, incorporating HIIT into your fitness routine can be a game-changer. Efficient and versatile, you will see results sooner, making it a popular addition to any workout routine. However, it’s important to remember that HIIT is intense and may not be suitable for everyone, especially individuals with certain health conditions. As with any exercise programme, it’s advisable to consult with a healthcare professional or fitness expert before starting HIIT.


At PURE, our HIIT programmes include FUZE that has 7 types of 45-min small group classes (not more than 20 people) that will electrify your workouts.


Join us today and discover the power of HIIT!