interval training benefits

Doing Interval Training Helps Your Body in These 5 Ways

In this post, you will learn about the benefits of interval training.

Whether you’re new to fitness or a pro, interval training provides amazing benefits. 

We’ll discuss the different types of interval training and how they can help in your workouts.

Let’s dive in.

What is interval training?

Interval training alternates between exercises that need high and low bursts of energy.

And all that while, you take short periods rests. 


In interval training, there are short and sometimes very active recovery periods. 

This exercise uses up a lot of energy (and a lot of oxygen) and needs even more oxygen for recovery. 

The original name of interval training is ‘Fartlek’. This translates into English as ‘speed play’.

In interval training, you perform a short burst of high-intensity exercise. Or anaerobic exercise followed by a short rest or a low-intensity activity.

What are the types of interval training?

Interval training varies depending on your fitness goals and current fitness level. 

The intensity of workouts can be different according to your experience level. In general, there are two types of interval training.

Let’s go over them briefly. 

The fitness interval training

This type of interval training is good for beginners and intermediate level athletes. 

This type of interval training focuses on building necessary fitness levels. During this type, the period of increased intensity lasts from two to five minutes. 

After that, you perform low-intensity workouts for the same or lower duration.

The performance interval training

This type is more advanced. 

In performance interval training, the duration of high-intensity workout lasts longer. It’s usually from 2 to 15 minutes. 

After that, you do low-intensity workouts for the same or lower duration.

Performance interval training is not suitable for beginners athletes. 

It’s ideal for advanced level athletes with high fitness levels.

What are the benefits of interval training

Interval training is one of the most efficient and beneficial types of training. 


Advanced level athletes performing interval training have been reaping the benefits. 

Let’s look at some of the best benefits of interval training.

1. Burn more calories

High-intensity interval training burns more calories than any other workout.

You keep burning calories even 2-3 hours after finishing the training. 

Interval training involves high-intensity workout. This requires your body to burn more fats for fueling your body. 

Burning more calories helps in better body composition. 

Even between the resting periods, your body will keep burning the fats because of elevated heart rate

During high-intensity interval training, your body consumes much of its oxygen. And the body recovers after the workout

Exercise post-oxygen consumption for interval training is higher than other exercises. 

Your body consumes more oxygen to make up for the oxygen deficit created during the high-intensity workout.

2. Increases metabolism

Metabolism refers to the process our bodies absorb food and drink, and convert it to energy. 

It’s the constant cellular process that helps that enables us to breathe and do other daily tasks.

One study found that high-intensity interval training (HIIT) accelerated body fat loss. It also increased lean muscle mass gains. Here’s why.

During HIIT, there is the production of lactic acid. This helps to supplement the inadequate oxygen in the body. 

Your body produces adrenaline. And this, in turn, helps in the burning of fat muscle build-up. 


After HIIT, the body is still in full metabolism mode trying to replace lost nutrients.

Interval training results in increased metabolic rate even a few hours after exercise. 

Interval training is more efficient than continuous exercises because it boosts your metabolism. 

It shifts your metabolism from carbohydrates to stored fats. This results in losing excess fats from your body. 

3. Promote heart health

Interval training is great for your cardio health. 

It is a proven way to reduce blood pressure and heart rate in overweight people.

High-intensity interval training increases blood flow by elevating your heart rate. 

Brisk pumping of blood widens your cardiac vessels and as a result, your resting heart rate drops. 

Because of widened vessels, your heart requires to beat less often for circulating the required amount of blood to your body.

4. Increase endurance and strength

Interval training results in several helpful physiological changes in your body. 

Your cardiovascular efficiency improves and your muscles get enough oxygenated blood. 


As a result, your muscle strength, speed, and endurance improve.

One study found that interval training improves endurance and physical performance.

Better endurance is important for daily life activities or playing sports.

5. Promotes healthy insulin

Several studies including this one show the positive impact of interval training exercises on diabetes indicators.

This includes the impact of regulating blood sugar and insulin levels.

Interval training exercises are generally safe exercises but don’t need to do it every day. 

It is advisable to stick to performing it three times a week. 

Doing HIIT he wrong way could harm the general physique of your body and cause more problems for you.