For an exercise to be considered “effective” for weight loss, it has to help you create a calorie deficit by burning calories. The advantage that HIIT has over other forms of exercise is its “afterburn effect.” When you do HIIT, your metabolism stays elevated for hours after your workout. So not only expend energy during the workout itself, but you also do so afterwards.
“The reason HIIT is so effective for weight loss is that it typically burns calories long after the exercise is over, resulting in an overall higher caloric burn,” says Jaime Schehr, N.D., R.D. “This is known as excess post oxygen consumption, or EPOC.”
Another advantage of HIIT workouts is that they’re usually shorter in duration and performed at a higher intensity than you would ordinarily exercise. In other words, you burn more calories in less time, which has made HIIT a go-to for those seeking a healthy weight.
“HIIT is beneficial for our brain health, cardiovascular fitness, and mobility,” she mentions. “It yields all the benefits of any exercise with the added benefit of being shorter in duration—hello busy day workout.”