What Are The Benefits Of High Intensity Interval Training (HIIT)? Mansy Pullen | March 15, 2020 at 7:17 pm in WHUR Tweet Although it is common knowledge that exercise provides benefits, many people can find it difficult to find time for regular physical activity. High intensity interval training (HIIT) has gained popularity as a quick and effective way to exercise, and it offers many of the same health benefits as other types of exercise. HIIT workouts may help a person improve cardiovascular and metabolic health. HIIT is any form of exercise that consists of a short burst of intense exercise that precedes a period of rest or low intensity exercise. The period of intense exercise can vary from less than 45 seconds to a few minutes. People then rest or do gentle exercise for a similar time frame before repeating the sequence. An entire HIIT workout may be as short as 15–20 minutes, but it provides a wide range of benefits. Its short duration can make it a very practical and effective choice for people who find it difficult to commit to longer sessions. HIIT also requires no equipment or gym membership, so people can do it anywhere at a time that suits them.