![]() And research has found lots of evidence that HIIT workouts can support and even strengthen your circulatory system.įor example, a 2017 study split 26 school children into two groups: one group engaged in HIIT training, and one did a more traditional exercise regimen. Your heart pumps blood through the circulatory system in order to deliver oxygen and nutrients to your muscles. This was measured by tracking levels of irisin, a hormone released by the muscles in response to exercise. Before the HIIT program, the mens' average absolute PPO was 799 watts, and after the workout it was 865 watts, an increase of about 8%.Īdditionally, a 2017 study found that a 12-minute HIIT workout affected the muscles more than a 40-minute aerobic workout for overweight female teens. "This type of training boosts muscular endurance because the muscles don't get much rest," Navaretta says.įor example, a 2017 study found that a six-week HIIT program improved muscle power in men, measured by peak power output (PPO). The intensity will also help build your muscles and improve their ability to keep working out. This allows you to work out different groups of muscle during the same workout - for example, a HIIT workout might have you do squats, push-ups, and burpees - which all target different muscles. ![]() Most HIIT workouts involve many different movements. It's common with HIIT workouts because the exercise is so intense, and it has been linked to effective muscle growth. EPOC occurs when your body burns more calories healing the wear and tear from an intense workout. This phenomenon of burning calories after you stop exercising is called excess post-exercise oxygen consumption (EPOC). ![]() Nine minutes after the exercises stopped, researchers found that the HIIT group was burning an average of 3 kilocalories per minute, compared with 2.8 kilocalories per minute after the steady-state run. However, you burn more calories after a HIIT workout than you do during a steady-state cardio exercise like running, where your heart rate remains relatively stable.Ī 2019 study confirmed this by having a group of athletes do a HIIT workout and a steady-state run at two different times. While you're doing a HIIT workout, you're burning about the same amount of calories as you would during a typical workout like running. ![]()
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