Skip Nav
Workouts
A 4-Week Beginner's Program to Get Back in Shape and Build Muscle
Workouts
32 Fitness Gifts For Your Friends and Family (and Yourself) — All Under $100
Workouts
Everything You Need to Know About F45, the Hot New Thing in Fitness — Including the Price
Healthy Living
6 Essential Oils That May Help Kick Your Cold Symptoms to the Curb
Healthy Living
It's Not Just in Your Head — These Are the Physical Symptoms of Anxiety

Why Does Interval Training Burn More Calories?

The Benefits of Interval Training Are No Joke

With popular fitness studios like Barry's Bootcamp and Orangetheory Fitness putting HIIT workouts on the map, it's worth seeing what high-intensity interval training is all about. People are loving HIIT for multiple reasons — with efficiency at the top of the list — but one of the most noteworthy benefits of this workout is its power to torch calories. According to OTF coach Tim Brown, "Studies show that even as little as 15 minutes of high-intensity interval training can burn more calories than an hour or more of jogging or walking."

Other perks include increased cardiovascular and muscular endurance. HIIT can lead to the EPOC (excess postexercise oxygen consumption) effect, which can boost your metabolism and help you burn calories even after you've finished your workout. This afterburn also helps you lose weight, not muscle. Additionally, interval training is great for your heart. "It increases the flexibility of your arteries and veins, essentially giving your heart a nice workout," Tim said.

Things to Keep in Mind

Most importantly, always stay properly hydrated. "Interval training exerts a lot of energy and sweat to cool your body down during bouts of high intensity, so keep water handy," Tim said. It's also recommended that you consult your doctor before attempting HIIT workouts (or any other exercise programs) if you've had prior health concerns. And because interval training burns a ton of calories, recovery is key. "To keep your body firing on all cylinders, you must properly recover after your workout with smart and quality calories to feed your muscles, secure your gains, and reach your goals!" Tim said.

ADVERTISEMENT

To help you get started at home, here's a simple interval workout from Tim.

The Workout:
Do the below circuit three times, performing each exercise for 30 seconds and resting for 10 seconds before moving onto the next one.

  1. High knees
  2. Bear crawl
  3. Plank
  4. Side-plank kicks (left)
  5. Plank
  6. Side-plank kicks (right)

Take a water break. Continue with the same format for the below exercises.

  1. Burpees
  2. Kick-throughs
  3. Jump squats
  4. Mountain climbers
  5. Bird dogs
  6. Walk-down push-ups
  7. Jumping lunges
  8. Pulsing squats
Image Source: TONL
From Our Partners
F45 Pricing 2018
Best Fitness Gifts Under $100
How to Burn More Calories on Cardio Machines
30-Minute CrossFit Workout
Benefits of Fasted Cardio
Treadmill Walking Workout
Reasons Why You’re Not Losing Weight by Walking
Nike Metcon 4 Training Shoe
Britney Spears Workout Video Selena Gomez
Beginner Weight-Loss Habits From a Health Coach
What Are Compound Exercises?
How to Stay Motivated During a Workout
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds