2 мая 2025 г.
Fitness
HIIT Enthusiasts
Benefits of HIIT: how to lose weight and get in shape
Ready to transform your body in less time? High-Intensity Interval Training (HIIT) is more than just a fitness trend-it's a powerful, science-backed method to burn fat, boost endurance, and reshape your physique. Discover the top 5 benefits of HIIT and learn how this dynamic workout style can help you lose weight and get in shape faster than you thought possible.
As summer kicks off, many are looking for ways to feel confident and energized for their holidays. Whether it’s beach days, mountain hikes, or city escapes, getting in shape is top of mind—and one workout method continues to stand out in 2025: HIIT.
HIIT (High-Intensity Interval Training) is a powerful training technique that alternates short bursts of intense effort with periods of active or passive recovery. It’s part of the broader family of interval training, and it’s designed to maximize results in minimal time. Think of it as the smart shortcut to burning fat, boosting endurance, and sculpting lean muscle—without spending hours in the gym.From fitness magazines to online communities and Technogym-equipped wellness centers, HIIT remains a go-to choice for those who want efficiency, intensity, and results.
BUT WHAT EXACTLY IS HIIT?
HIIT (High-Intensity Interval Training) is a powerful training technique that alternates short bursts of intense effort with periods of active or passive recovery. It’s part of the broader family of interval training, and it’s designed to maximize results in minimal time. Think of it as the smart shortcut to burning fat, boosting endurance, and sculpting lean muscle—without spending hours in the gym.From fitness magazines to online communities and Technogym-equipped wellness centers, HIIT remains a go-to choice for those who want efficiency, intensity, and results.
Why does HIIT training work?
Scientific studies show how this type of training can have an important influence on weight loss and improved athletic performance of those who practice it. The most interesting effect generated by this type of training is the increase in resting metabolic rate in the hours after training, also referred to as the EPOC effect.
This effect causes a series of biochemical processes that increase oxygen consumption in the post-workout period.In addition, the strong muscle engagement causes important physiological and metabolic adaptations such as an increase in insulin action with positive repercussions on fat metabolism and an effective slimming action.
The ability of HIIT to remodel skeletal muscle is related to the ability to recruit fibres (especially type II fibres) and a good portion of the molecular mechanisms responsible for alterations (biochemical and structural) in skeletal muscle. Additionally, this type of training allows for increased mitochondrial capacity in our bodies. Mitochondria are organelles responsible for energy production in cells, and an increase in their number and function will be reflected in an improved ability to produce energy.
This effect causes a series of biochemical processes that increase oxygen consumption in the post-workout period.In addition, the strong muscle engagement causes important physiological and metabolic adaptations such as an increase in insulin action with positive repercussions on fat metabolism and an effective slimming action.
The ability of HIIT to remodel skeletal muscle is related to the ability to recruit fibres (especially type II fibres) and a good portion of the molecular mechanisms responsible for alterations (biochemical and structural) in skeletal muscle. Additionally, this type of training allows for increased mitochondrial capacity in our bodies. Mitochondria are organelles responsible for energy production in cells, and an increase in their number and function will be reflected in an improved ability to produce energy.
Nerdy but necessary
Without mitochondria, you can't lose weight
To eliminate excess body fat, the human body must "burn" fat, and this takes place within the mitochondria. Mitochondria are organelles found in every one of our cells and are in charge of "burning" only fatty acids i, they do not burn carbohydrates or even proteins. Imagine mitochondria as ovens, the larger they are and the more heat they produce the faster they cook, or in this case "burn. Human energy (ATP: adenosine triphosphate) is generated by the meeting of oxygen and hydrogen in the mitochondria of our cells.
Oxygen comes from respiration and hydrogen comes from dietary fat. To "burn" a single gram of fat requires as much as two liters of oxygen! The marriage of oxygen and hydrogen takes place in the mitochondrion. In order to develop the number and size of mitochondria, high-intensity training proves without a shadow of a doubt to be the fastest method with the greatest results. The other choice would be long-duration, more time-consuming and monotonous aerobic activities.
Oxygen comes from respiration and hydrogen comes from dietary fat. To "burn" a single gram of fat requires as much as two liters of oxygen! The marriage of oxygen and hydrogen takes place in the mitochondrion. In order to develop the number and size of mitochondria, high-intensity training proves without a shadow of a doubt to be the fastest method with the greatest results. The other choice would be long-duration, more time-consuming and monotonous aerobic activities.
Our metabolic furnaces
The number and volume of mitochondria can vary, and this depends mainly on the motor activity practiced by the individual. Mitochondria are located mainly in muscle. Losing muscle means losing the "ovens" where fat is "burned".With high-intensity training this drawback is negated as it stimulates both an increase in muscle mass and mitochondrial capacity.
It has been proven by many scientific studies how Hiit has a big effect on (PGC)-1α, a particular receptor that is considered the main regulator of mitochondrial biogenesis in skeletal muscle.With cardio training you run the risk of not having results from the point of view of changing body composition. It is true that you burn calories with running, in twenty minutes you can burn about 300, but you have to take into account the toning action of the exercises included in the routines of HIIT workouts.
These workouts activate metabolism in a different way than long-duration workouts. Muscle activation is stimulated in a major way during the workout, and this leads over time to an increase in muscle mass as well as an increase in resting metabolism.There is no point in calculating the calories burned during a workout because this does not equate to the effectiveness of the workout itself, since a HIIT session also increases post-workout energy expenditure due to the previously mentioned EPOC effect and increased muscle mass.
It has been proven by many scientific studies how Hiit has a big effect on (PGC)-1α, a particular receptor that is considered the main regulator of mitochondrial biogenesis in skeletal muscle.With cardio training you run the risk of not having results from the point of view of changing body composition. It is true that you burn calories with running, in twenty minutes you can burn about 300, but you have to take into account the toning action of the exercises included in the routines of HIIT workouts.
These workouts activate metabolism in a different way than long-duration workouts. Muscle activation is stimulated in a major way during the workout, and this leads over time to an increase in muscle mass as well as an increase in resting metabolism.There is no point in calculating the calories burned during a workout because this does not equate to the effectiveness of the workout itself, since a HIIT session also increases post-workout energy expenditure due to the previously mentioned EPOC effect and increased muscle mass.
HIIT: not only aesthetic-related benefits but also health benefits
Cardio exercises without a shadow of a doubt play a very important role in terms of the help they confer on the cardiovascular system. In fact, aerobic activity is recommended for people of all ages as it confers better health of the heart, circulation and respiratory system.
The same benefits can also be achieved through HIIT training. In fact, high-intensity training is used both in sports to increase aerobic endurance and power and in non-specific activities aimed at promoting wellness.
In fact, it has been shown how 4' minute sessions performed at high intensity and repeated for 3-4 times consequent to each other, can have the same results as long sessions(always remaining in the aerobic metabolism) regarding the training of high level athletes.
To recapitulate, HIIT training allows for so many results:
The same benefits can also be achieved through HIIT training. In fact, high-intensity training is used both in sports to increase aerobic endurance and power and in non-specific activities aimed at promoting wellness.
In fact, it has been shown how 4' minute sessions performed at high intensity and repeated for 3-4 times consequent to each other, can have the same results as long sessions(always remaining in the aerobic metabolism) regarding the training of high level athletes.
To recapitulate, HIIT training allows for so many results:
- Increased resting glycogen content
- Increased lipid oxidation capacity
- Improved peripheral vascular structure and function
- Improved performance
- Improvedmaximal oxygen uptake
How can I structure my workout to get the best benefits from a weight loss perspective?
There are many methods but they all have in common that the exercises and repetitions must be performed with as much effort as possible.
Whether it is 20-10 or 30 seconds depends on the type of exercise and the recovery between sets but all are accumulated by performing the exercise with the maximum effort possible.
There will not be one exercise better than another but it is the intensity achieved that makes the workout effective. To raise the heart rate and increase or decrease the training load, we can act on several parameters of the same exercise:
Whether it is 20-10 or 30 seconds depends on the type of exercise and the recovery between sets but all are accumulated by performing the exercise with the maximum effort possible.
There will not be one exercise better than another but it is the intensity achieved that makes the workout effective. To raise the heart rate and increase or decrease the training load, we can act on several parameters of the same exercise:
- Range of motion (ROM)
- Speed of the movement
- Complexity of the exercise
- Overload added to the exercise (e.g., from a free squat to a barbell squat)
- TUT (Time Under Tension)
- Multi-articularity of the exercise (e.g., progression from a squat to an overhead squat)
HIIT: Is 20' of training enough to get results?
So many articles and magazines present training programs of about 20' to get results. Is this all true? Partly yes, 20 minutes done at high intensity contribute significantly to fat mass consumption, always if accompanied by a proper dietary and personalized program. The middle part of the workout cannot have a long duration (> 30-40 minutes) precisely because it is almost impossible to maintain high intensity for a long time.
If prolonged, this type of training can lead to a decrease in performance resulting in increased risk of injury, overtraining, and increased stress.There have been many studies showing that 20 minutes of activity per day led after one month to a significant reduction in fat mass and an increase in lean mass.
If prolonged, this type of training can lead to a decrease in performance resulting in increased risk of injury, overtraining, and increased stress.There have been many studies showing that 20 minutes of activity per day led after one month to a significant reduction in fat mass and an increase in lean mass.
Warm up and cool down
One clarification should be made, however. If we want to achieve the best possible result during our training session we should include in our training routine a proper and correct warm-up and a cool-down phase after the main session. After 20-25 minutes performed at high intensity our body has a fair amount of fat ready to be used for energy purposes.
It would be a shame not to take advantage of this time and benefit from it. For this very reason, the advice is to continue training after the main session with a lower intensity activity and maintain it for about 15 minutes.
It would be a shame not to take advantage of this time and benefit from it. For this very reason, the advice is to continue training after the main session with a lower intensity activity and maintain it for about 15 minutes.
HIIT workout example
Here is a short, high-intensity workout pattern that you can do as well at home as at the gym:
- Warm up (10'): Begin the workout by performing multi-joint exercises alternating with locomotion exercises (running, walking, jumping, jumping jacks, etc.) to raise your heart rate.
- Main session (20-25'). There is a wide choice: circuits of 6-8 exercises alternating 20-30" of work with 10-15" of rest, a tabata training, remember, 8 rounds of the same exercise doing 20" of work and 10" of recovery or a classic intervallic where you can alternate exercises with running, rowing, jumping rope.
- Cool down (10-15'): Initially continue the workout with a low-impact activity. An in-place jog could be an option or even continue the circuit performed earlier by decreasing the intensity significantly. In any case, always leave 5' to perform stretching and relaxation exercises at the end of your workout.
SkillX sports-oriented HIIT workouts
SkillX is the innovative group workout based on HIIT protocols and aimed at building power, speed, agility and endurance to reach your athletic potential. During a class you can monitor HR zones and adjust your workload accordingly. With SkillX you work on power, speed, and endurance for the activities and sports you love.
Within SkillX, a prominent role is played by the Skillmill curved treadmill. Skillmill is activated and controlled solely by the force exerted by users: to accelerate, simply move to the front of the platform and to slow down to the back: thus it accelerates quickly from a standstill and follows the athlete's pace. It is an ideal solution for a sustainable gym because it helps reduce electricity costs and CO2 emissions. Electromyographic studies show that greater activation of the posterior muscle chain, particularly the glutes, is possible with Skillmill than with conventional treadmills.
Skillmill is seamlessly integrated within Mywellness CRM, Technogym's cloud platform. This solution includes many training programs and tools to provide supervision, monitoring and tracking of training results. Users can access customized programs by scanning the Skillmill QR Code or downloading the Technogym App and monitoring workout parameters in real time from the onboard console. In addition to providing specially created programs, Skillmill is the ideal product both for SkillX classes and individual HIIT sessions.
Within SkillX, a prominent role is played by the Skillmill curved treadmill. Skillmill is activated and controlled solely by the force exerted by users: to accelerate, simply move to the front of the platform and to slow down to the back: thus it accelerates quickly from a standstill and follows the athlete's pace. It is an ideal solution for a sustainable gym because it helps reduce electricity costs and CO2 emissions. Electromyographic studies show that greater activation of the posterior muscle chain, particularly the glutes, is possible with Skillmill than with conventional treadmills.
Skillmill is seamlessly integrated within Mywellness CRM, Technogym's cloud platform. This solution includes many training programs and tools to provide supervision, monitoring and tracking of training results. Users can access customized programs by scanning the Skillmill QR Code or downloading the Technogym App and monitoring workout parameters in real time from the onboard console. In addition to providing specially created programs, Skillmill is the ideal product both for SkillX classes and individual HIIT sessions.
BIBLIOGRAPHY
- Cao M, Quan M, Zhuang J, Effect of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Cardiorespiratory Fitness in Children and Adolescents: A Meta-Analysis.
- Nicolò A, Montini M, Girardi M, Felici F, Bazzucchi I, Sacchetti M, Respiratory Frequency as a Marker of Physical Effort During High-Intensity Interval Training in Soccer Players.
Другие истории
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