High-intensity interval training is the way to take your fitness aspirations to the next level. If you’ve plateaued with cardio and strength goals, interval training will help you surge forward. We know it works; we see it every day. Check out this list of benefits below.

What Is Interval Training?

High-intensity interval training, or HIIT, involves short repetitions of two or more exercises interspersed with brief periods of rest or light jogging. For example, you might do two minutes of sprints on the beach followed by 30 seconds to a minute of easy jogging, and then repeat. CrossFit® incorporates a variety of exercises in one 20- to 30-minute workout, such as sprints, squats, push-ups, pull-ups, and plyometrics.

Benefits of Interval Training

1. Burns More Calories

Intervals, even with rest periods, burn more calories than long-distance running or cycling, both during workouts and after. Up to two hours after an HIIT workout, the body continues to take in more oxygen and expend more energy.

2. Shorter Workouts

We all need more time in our lives. Shortening your workouts and getting better results is a no-brainer. Studies show that about 30 minutes of HIIT three times a week is sufficient for increasing aerobic capacity, gaining strength, and reaching optimal fitness levels. Most practitioners start seeing results after two to three weeks.

3. Enhances Performance in Other Sports

Elite athletes have used interval training for decades, along with regular cardio or endurance workouts, to enhance their overall performance on the pitch, field, or court. HIIT increases speed, strength, agility, and endurance. Marathoners, cyclists, swimmers, quarterbacks, and power forwards have all use HIIT to train and perform better.

4. Revs Up Metabolism 

HIIT increases metabolism rates and allows for more efficient calorie burning, not just during workouts. When fewer calories are stored as fat, weight loss is faster and easier, especially when combined with a low-carb diet. Interval training leads to lowered insulin sensitivity, too. When body responds more effectively to insulin, that’s good news for combating Type 2 diabetes.

We want to introduce you to interval training, whatever your current fitness level, and all the benefits it offers. At Bombers CrossFit®, we’re committed to high-quality, safe, effective, and fun workouts for men and women, including CrossFit®, endurance training, and weight lifting. We offer a full roster of classes to fit busy schedules. Call (318) 401-1538 to find out more information about our programs, or if you are in the Dayton, Kettering, Oakwood, and Bellbrook, OH, areas, drop by for a visit. Browse our website for class times, rates, and some pretty inspiring photos.