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HIIT (high intensity interval training) is an exercise technique that alternates short intervals of strenuous exercise with brief rest periods. Because HIIT workouts are short, they can easily be incorporated in your daily routine. This reason alone makes HIIT very popular. For those with more time available or who desire a more rigorous workout, HIIT can be added to your existing exercise routine for greater benefit.

Common myths about HIIT?

The longer the workout, the greater the calorie burn

Not true. The secret of HIIT lies in excess post-exercise oxygen consumption (EPOC). It refers to superfluous consumption of oxygen by energy-starved cells of the body after an intense burst of exercise. This makes the rest intervals crucial. Thus, HIIT training burns more calories in less time than a longer, easier cardio workout.

Diet is less important than exercise

The fastest way to reduce weight is through diet. Cutting excess sugar alone, without changing anything else, will help reduce weight. Next, focus on a proper diet that contains twice as much protein as carbs. Try to eat carbs from whole grains, fruits, veggies, and grains. Protein aids in repairing muscles and carbohydrate restores glycogen deposits. [1]Research shows that intake of protein and carbohydrates enhances the amount of glycogen deposits immediately after HIIT. Starving yourself is not the answer.

HIIT is not for beginners

Don’t let high intensity training scare you away because of its strenuous nature. It benefits all levels-beginners to experts. It is experience specific in that the intensity level is individual to you. What you find intense may be more or less than someone else. In any case, the benefits are there.


1. Berardi JM, Price TB, Noreen EE, Lemon PW. Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement. Med Sci Sports Exerc. 2006 Jun;38(6):1106-13.

2. Francois ME1, Little JP1. Effectiveness and safety of high-intensity interval training in patients with type 2 diabetes. Diabetes Spectr. 2015 Jan;28(1):39-44. doi: 10.2337/diaspect.28.1.39.

3. Sim AY1, Wallman KE, Fairchild TJ, Guelfi KJ. Effects of High-Intensity Intermittent Exercise Training on Appetite Regulation. Med Sci Sports Exerc. 2015 Apr 18.

Author's bio: As a doctor and a nutritionist, Dr. Usman has a deep insight into all aspects of writing related to health and wellness. He is a regular contributor to several journals related to fitness, nutrition, health and medicine having produced thousands of quality articles, blog posts and ebooks over the years.

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Short Random Workout is a free high intensity interval training app providing randomized workouts from a pool of 50 exercises. Using a scientifically sound and evidence based approach to fitness, SRW provides a quick and effective way to maintain your wellness even when its difficult to find time to do so.