Knowing how long it will take to see results from a HIIT workout is key to selecting an activity, but there is no set answer. Everyone sees results at different rates depending on the sport, how much they’re working out, and other factors.
The results you achieve from HIIT workouts vary from person to person. Some might see changes in their bodies after a few weeks, while others don’t notice any difference until they’ve been working out for months. So, how long does it really take to see results? Let’s examine the data more closely.
Table of Contents
What is a HIIT Workout?
HIIT, or high-intensity interval training, is an effective way to work out by going all out for a period of time and then resting before repeating the process. HIIT aims to help you improve your endurance while also burning more calories overall. A classic HIIT example would be running as fast as possible for one minute and then taking two minutes to walk or jog slowly so that you can recover.
HIIT workouts are ideal for any cardio activity, whether you’re swimming, biking, or elliptical training. With HIIT, adjusting the workout difficulty to your fitness level is simple. If you’re a beginner, start with 30 seconds of high-intensity followed by four minutes of lower-intensity movement.
The more time you spend in a high-intensity interval, the more challenging it becomes for your body, therefore continuing to progress.
The Different Types of HIIT Workout Goals
There are a few different types of HIIT workouts that you can do, depending on your fitness level and goals.
HIIT for Weight Loss
HIIT workouts that help you burn the most calories in a short amount of time will be more effective for weight loss than other types of exercise.
The secret to successful weight loss with HIIT is giving your body more of a challenge than it’s accustomed to. This means pushing yourself during high-intensity intervals outside of your comfort zone.
HIIT for Endurance
If your goal is to build endurance, you’ll want to focus on HIIT workouts that help you gradually increase the amount of time you can spend working at a high intensity. These workouts typically involve moderate to high-intensity exercises, such as running or biking.
The key to HIIT for endurance is to focus on gradually increasing the amount of time you spend in the high-intensity interval. For example, you may start with 30 seconds of sprinting followed by four minutes of walking.
As you become more fit, you can gradually increase the amount of time spent in the high-intensity interval. Doing so will challenge your body to continue making progress and becoming stronger.
HIIT for Muscle Gain
If your goal is to build muscle, you’ll want to focus on HIIT workouts that help you challenge your muscles by working at a higher intensity. These workouts typically involve exercises performed at a very high intensity, such as weightlifting or circuit training.
To gain muscle with HIIT, you should focus on exercises that work for multiple muscle groups and help you build strength. A good starting point would be ten repetitions of a weightlifting exercise followed by one minute of rest.
As your fitness improves, gradually lengthen the duration of the high-intensity interval periods. Doing this will give your body ongoing challenges to overcome, thereby continuing its progress in gaining strength.
5 Benefits of HIIT Workouts
No matter what your fitness goals are, HIIT workouts can help you achieve them. Here are five benefits of HIIT workouts:
Burn More Calories in Less Time
For many of us, time is a precious commodity. Unfortunately, we often find ourselves short on time, and as a result, we don’t always get the chance to work out as much as we would like. That’s where HIIT workouts come in. HIIT, or High-Intensity Interval Training, is a type of workout that alternates between intense activity and brief rest periods.
Studies have shown that HIIT workouts are more effective than traditional cardiovascular exercises at burning calories in a shorter amount of time. In addition, HIIT workouts have been shown to improve cardiovascular health and increase metabolism.
Improve Cardiovascular Endurance
HIIT workouts have been shown to improve cardiovascular endurance and increase calorie burn. For example, one study found that HIIT workouts helped people tolerate exercise better and improved their VO2 max or the amount of oxygen they can consume during exercise. In addition, HIIT workouts are often shorter than traditional endurance workouts, making them more convenient for busy people.
In addition, HIIT workouts can be adapted to any fitness level, making them accessible to a wide range of people. As a result, HIIT may be the perfect option for you whether you’re looking to improve your endurance or simply want a more efficient workout.
Increase Anaerobic Capacity
A study recently published in the journal Sports Medicine sought to determine the effects of high-intensity interval training (HIIT) on anaerobic capacity. The study used a group of sedentary adults randomly assigned to either a HIIT or a control group. The HIIT group completed three HIIT workouts per week for six weeks, while the control group did not change their exercise habits.
After six weeks, the HIIT group saw a significant increase in anaerobic capacity, while the control group saw no change. These results suggest that HIIT may be an effective way to improve anaerobic capacity.
Help Burn More Fat
HIIT workouts are a great way to torch calories and shed fat. Unlike traditional cardio, which can be monotonous and difficult to stick with, HIIT is short, intense, and highly effective. A typical HIIT workout might involve a warm-up followed by four or five rounds of 30 seconds of all-out effort, interspersed with one minute of rest.
Not only are HIIT workouts more fun than traditional cardio, but they’re also much more effective. Studies have shown that HIIT can help burn up to nine times more fat than regular cardio. So if you’re looking for an efficient and enjoyable way to lose weight, HIIT is the way to go.
Time-Efficient Workouts
HIIT workouts are incredibly time-efficient, as they allow you to get a great workout in a fraction of the time it would take to do traditional cardiovascular exercise. For example, one study found that HIIT was more effective than traditional cardio at improving VO2 max in a shorter amount of time.
Another study found that HIIT was more effective than traditional cardio at burning calories in a shorter amount of time. So if you’re short on time, HIIT is the perfect workout for you.
How Long Does it Take for You to See Results from HIIT?
The amount of time it will take to see results from HIIT depends on your fitness goals.
- If you’re looking to lose weight, you may see results in as little as two weeks.
- If you’re looking to improve cardiovascular endurance, you may see results in four to six weeks.
- And if you’re looking to improve anaerobic capacity, you may see results in six to eight weeks.
Conclusion
HIIT workouts are a great way to improve cardiovascular endurance, burn fat, and build anaerobic capacity. HIIT workouts are also time-efficient, making them perfect for busy people. So if you’re looking for an effective and convenient workout, HIIT is the way to go.