How Long Does HIIT Take to Show Results?

How Long Does HIIT Take to Show Results?

June 30, 2024

Indeed, you’ve heard about high-intensity interval training (HIIT) methods and group classes. HIIT is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. 

High-intensity interval training workouts are compounded by various exercises designed to be performed quickly to the best of your abilities, followed by an even smaller resting period. This type of training method intends to push your body to its limits in a short amount of time.

people in HIITZone

HIIT workouts are ideal for different fitness goals, from burning calories to improving your cardiovascular fitness level and boosting your overall endurance; the intense effort a gymgoer can experience at HIIT will elevate its heartbeat significantly; this is important as it creates an afterburn effect known as excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated level even when the training session is over.

Likewise, another essential benefit of high-intensity interval training is its contribution to heart health. Implementing HIIT sessions as part of your fitness routine will improve your cardiovascular efficiency and function, increase your cardiorespiratory fitness abilities, reduce blood pressure, and improve heart health markers.

These improvements are an effective and rapid method to boost your overall heart health and function.

Losing Weight With HIIT

For gymgoers who aim to lose weight, consider joining a HIIT class. Besides being an excellent tool for burning calories, it is the perfect complement for maintaining a calorie deficit. A calorie deficit works by using stored fat as energy when we don’t provide the proper calorie consumption to our body and, over time, achieve weight loss purposes. Combining a calorie deficit with HIIT workouts’ benefits is the perfect match to lose weight quicker.

One of the main challenges when we are looking to lose weight is maintaining lean muscle preservation. It has been proven that compared to traditional cardiovascular exercises, HIIT workouts also help gym goers maintain muscle mass in a better shape.

The key to a successful HIIT training session is to maintain intensity levels at the highest and resting time at the lowest; that way, you can make the most out of your intensive exercises and perceive faster results in losing weight.

Sticking to Your Workouts with HIIT

Compared to other exercises that require a longer time to perform, short but intensive workouts like the ones we can find at HIIT classes are what you are looking for in terms of losing weight efficiency. Besides being an effective calorie-burn workout, we can find other advantages within this exercise, such as:

people in hiitzone

Increased Metabolic Rate

High-intensity workouts trigger your metabolism more effectively than other joint exercises. This metabolism boost can last even hours after the training session, making it easier for gym goers seeking to reduce fat and weight.

Time Efficiency

Since HIIT workout sessions are meant to last for a short time, gymgoers looking for a quick and effective workout but need more time to do it should consider this training method. High-intensity workouts can be achieved in 20-30 minutes, making it easier to fit full agendas with the same effectiveness you seek.

Motivation and Engagement

Because they are dynamic and challenging workouts, you will notice a motivation to continue your training schedule. With the enormous variety of exercises in high-intensity interval training workouts, every session you attend will be more challenging and dynamic than the last one, which is a perfect choice for those who need help with consistency and motivation.

HIIT Workouts Are for Everyone

One of the most common concerns gymgoers have about HIIT workouts is that they require a certain physical level to accomplish the routines. However, it doesn’t have to be that way! HIIT workouts adapt to suit experienced and non-experienced gymgoers, making them a perfect choice for everyone.

Besides being able to customize the intensity of your routine, HIIT sessions can include easier and simpler movements and low-impact exercises while you gain muscle and cardiovascular strength. Likewise, for gym goers who want a challenge, there are many methods to increase the difficulty level of the exercise, from adding weight to reducing resting times and performing faster movements.

Setting Realistic Goals for Your HIIT Workouts

HIIT is indeed a fantastic workout option for losing weight. However, seeing results also depends on the effort you make in your daily life and habits. Yes, the benefits of HIIT workouts are enormous. However, remember that everything takes some time to function, and this is not the exception. HIIT sessions will improve your overall heart rate, help you reduce and burn fat and calories quicker, and many other things. However, there are certain things you need to remember:

people doing HIIT

Maintaining a healthy diet: Diet is a game changer for gymgoers committed to their fitness goals. Exercise is just a portion of what you must do to improve your fitness and level. Still, for it to be more effective and quicker, a balanced diet provided by a nutritionist or trainer is an extra factor that will do wonders for you.

Consistency: Attending only one HIIT training session and putting minimal effort into it is insufficient. Both consistency and dedication to the workout are essential to achieving the desired fitness goals. Along with your trainer, schedule your HIIT sessions at least twice or thrice weekly and avoid skipping classes for optimal improvement.

Typical Timeline for Seeing Results

Depending on your fitness approach and goals regarding physical and health improvements, you can estimate how long it will take to see an improvement. However, some fitness goals are more challenging than others, that is why we have created a small guide that will help you have a better understanding of what to expect in each goal and how long it can take you to accomplish it:

Short-TermShort Term Results (2-4 weeks)

Within this amount of time, you will start noticing small but significant improvements in yourself. Starting with an improved cardiovascular fitness level, increased energy levels in your daily life, and an initial weight loss (primarily water weight)

Medium-term Results (4-8 weeks)

Medium-term results will be more noticeable in every aspect; if you’ve been consistent and following a healthy, complete diet, the improvement in your muscle tone should start to be evident. Likewise, changes like continued weight loss, fat reduction, endurance, and improved strength will be noticeable.

Long-Term Results (8+weeks)

In the long term, you will start reaching the goals and purposes you want to accomplish, from significantly improving your body composition and overall fitness level to a sustained weight loss and enhanced metabolic rate. Likewise, you will have reached the point of acquiring long-term health and cardiovascular benefits.

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