You know it! Not only has it been found to help zap body fat, but HIIT allows you to workout harder than you would otherwise, since you’re doing the high-intensity parts in intervals. That increases your heart rate, so you burn more calories, fat, and carbohydrates during your workout—revving up your metabolism. And since it builds muscle, it also increases your resting metabolism, which means you’re burning more calories even when you’re re-watching a season of The Crown (a pretty sweet deal, if you ask me).

Let’s all agree that the quickest way to burn fat isn’t a slow, 60-minute session on the elliptical. In fact, if you want to see results, you’ve got to think quick. Go shorter and lose more? Here’s why high-intensity interval training (HIIT) works for weight loss.

Fat Burn
HIIT training involves short intervals done at almost your max effort, followed by longer, slower recovery periods or rest. The secret to HIIT is in how hard you work during your intense intervals. Your goal is to work out at 90 percent of your max, which trains your body to work anaerobic mode, which helps you become more efficient at producing and using energy. The result? Your body’s fat-burning potential increases and the pounds melt away.

Afterburn
You put in the effort, and now it’s time to reap the benefits. Another way HIIT helps with weight loss is through its afterburn effect, or the calories you burn when you’re sitting on your sofa and congratulating yourself on completing your workout. Those short, intense bursts of exercise help build muscle and increase your resting metabolism rate, so your 20-minute workout ends up burning more calories throughout the day than if you took a slow, easy jog on the treadmill.

How to Do It Right
To max out the benefits of your workout, intensity is key. You should be working out at a seven or eight on a rate of perceived exertion scale during your intervals. When strength training, be sure to focus on form, even when you’re doing reps in quick succession. Ready to start? Check out a few of our favourite HIIT workouts below.

A 20-Minute HIIT Workout For All Levels
This 7-Minute Workout Targets Belly Fat
9 Tabata Workouts
10-Minute HIIT Workout Videos You Can Do at Home