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Maximizing Your Workouts in Less Time

Gini Grimsley
Mar. 7, 2024 / VASA Admin
Female athlete doing dumbbell workout in a group STUDIO RED HIIT class at VASA Fitness

High-intensity interval training, or HIIT for short, is one of the most popular fitness workouts. A HIIT workout is a series of timed intervals of intense activity followed by periods of rest, which creates a challenging and efficient workout. Not only does HIIT save time, but this type of fitness routine can also be done just about anywhere and at anytime.



Male athlete running on a treadmill in STUDIO RED getting support from a female personal trainer at VASA Fitness


Top 5 Benefits of HIIT Workouts

  1. Efficiently Burn Calories
    Moving at high intensities increases heart rate and metabolic stress in a short period of time, which causes your body to use a massive amount of energy to fuel your performance. Not only are you burning calories during the workout, but any work over 70% of your max heart rate for an extended period of time leads to EPOC (excess post-exercise oxygen consumption) or “after-burn”. This means your metabolism will remain higher than baseline for several hours after a tough workout, resulting in more calories burned throughout the day.
  2. Shorter Workouts
    HIIT workouts are normally shorter than steady state cardio workouts and most strength training workouts. Alternating between intense work and rest periods allows you to get greater cardio and strength benefits in less time. For those with busy schedules, HIIT is a great way to get in a fast and challenging workout.
  3. Cardiovascular Health
    HIIT has been shown to enhance cardiovascular health by improving the function of the heart, improving breathing, and lowering blood pressure. The harder the heart works during a workout, the less it works at rest. A healthy heart is a huge part of living a long, healthy life.
  4. Preserve Muscle
    Unlike some forms of steady state cardio, HIIT can help prevent muscle mass from wasting away due to overtraining. HIIT is flexible and can include both cardio and strength exercises, which is great for anyone looking to build or maintain muscular strength.
  5. Adaptability and Variety
    Beginners all the way to experienced gym-goers can benefit from adding HIIT workouts to their weekly schedules. You can also include different types of exercises to create a full body workout that can be done in a short amount of time. This versatility helps prevent boredom and keeps you motivated to continue working out and seeing results.


Female athlete doing a TRX workout in a group STUDIO RED HIIT class at VASA Fitness


No matter what your goals are, HIIT workouts can help you achieve them. VASA offers HIIT classes in STUDIO RED every day with a brand-new workout 364 days per year!  STUDIO RED classes are led by certified coaches who help guide and push you through four, nine-minute stations—two strength and two cardio—so you achieve a great workout in under an hour. Learn more about STUDIO RED here.