Melissa Mänd Healthy Lifestyle Workout

6 benefits of HIIT workout

Hey there!

Melissa Mänd Healthy Lifestyle Workout

Just recently I’ve discovered HIIT workouts for myself. I’ve done them before as well, but before I never put my own HIIT workout together, as I like to do it now. Before (like 2-3 years ago) I did some HIIT workouts, which I found online. Since January, this year I wanted to add HIIT to my weekly workout routines, because I wanted to try something different. I usually did gym and group trainings only, but I thought that I’d replace some of the group trainings with HIIT. I started to add 1 or 2 HIIT workouts every week.

What is HIIT exactly? HIIT is a High-Intensity Interval Training. It involves short bursts of intense exercise alternated with low-intensity recovery periods. It’s also really time efficient, because the workouts usually last from 10 to 30 minutes. You may think that, if it’s that short, is it beneficial enough? The answer is YES it is! I will point out the 6 benefits of HIIT workout, so you can decide yourself, if you would like to try it. I certainly recommend it!

High calorie burn

Melissa Mänd Healthy Lifestyle Workout

There have been some studies, which have shown that HIIT burns more calories than regular cardio or weight training. So, if you usually go for an hour long run or spend 1,5 hours at the gym, you can get the same calorie burn with HIIT as well. Doesn’t it sound good? Also, as HIIT elevates your metabolism, you’re able to burn more calories even after your workout. That means, while you’re resting, your body is still burning extra calories even after a few hours.

You are spending less time

Melissa Mänd Healthy Lifestyle Workout

Since HIIT is 10 to 30 minutes long, you don’t have to spend hours working out. You can easily fit the short workout into your day. Whether you do it in the morning before work, during your lunch break, after work, on the weekends or whenever.
I think everyone is able to fit maximum 30 minutes into their day for a quick workout.

You can do it anywhere

Melissa Mänd Healthy Lifestyle Workout

There are so many variations of HIIT exercises. That means you can easily do it basically anywhere. I do HIIT at home, at the gym or even when I’m travelling. HIIT exercises can be with or without equipment. You can easily just use your bodyweight. All you need are some workout clothes and some energy to do it! If I do HIIT at the gym, I take some equipment, because then I just have it right there. If I’m doing it somewhere else, I just think of exercises without equipment – like jumping, squats, burpees, mountain climbers etc. You can find really great HIIT ideas from Instagram or Youtube.

Check out my Instagram account, as I’m posting exercise ideas all the time, including HIIT.

HIIT can easily be done even with only running sessions or biking as well.
An example: run as fast as you can for 15 seconds, then walk or jog in a slow pace for 1 to 2 minutes. Repeat it for 10-20 minutes. You can do the same with basically every exercise.

Strengthen your heart & gain endurance

Melissa Mänd Healthy Lifestyle Workout

While you’re doing HIIT, your heart goes into anaerobic training zone. It’s the feeling you get, when you’re short on breath and it feels like your heart is gonna jump out. This helps to gain endurance and strengthen your heart. You’ll shortly be able to see that you’re gaining more strength and you’ll be able to do longer workouts without getting tired or feeling out of breath so easily. Studies have also shown that HIIT helps to remove toxic wastes from your muscles, while you’re on the resting period.

Lose weight & gain muscle

Melissa Mänd Healthy Lifestyle Workout

Obviously, you’ll be able to lose some weight, while doing HIIT, because it’s really intense. Of course, you should remember that it only helps, when your nutrition is on point too. (Check out my grocery shopping post for healthy food products to buy).Also, HIIT can help with gaining or maintaining muscles as well, because the weight loss mainly comes from losing fat, not muscle. As might not be the case with doing hour long of cardio.

Challenge yourself & don’t get bored

Melissa Mänd Healthy Lifestyle Workout
Some HIIT equipment to use at the gym

Since, HIIT helps to improve your overall well-being, you can easily challenge yourself into trying more harder exercises. The more you do it, the more you feel you can achieve greater results. Also, since HIIT can be combined with whatever exercises you want, you’ll never get bored of it. You just need to change it up every now and then. It’s a great way to try something new on every workout!

An example of my HIIT

I’ll write down one of my HIIT combinations I did, while travelling. You can easily implement it, because you don’t need any equipment to do it! Keep in mind, that you can vary the time. For this, I did 45 seconds per exercise with 10 second rest in between. All together I did 5 exercise with 3 rounds.

5 exercises:
Mountain climbers
Squat jumps
Push-ups (knees down is easier)
Plank (hold or step to the side)
I will post a video about it on my Instagram as well. Go check it out!

You can choose whatever exercises you enjoy! Also, you can do like 30 sec on exercise, 30 sec rest. Or whatever feels comfortable to you! 🖤

Have you ever tried HIIT? What’s your favourite HIIT exercise to do? If you haven’t, are you willing to try it? I would love to hear about it in the comments below!

Melissa 🖤

Some references:
Health Fitness Revolution:

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