What is the role of HIIT in improving metabolism for weight loss?
Do hours of cardio and dieting not seem to be helping you lose weight?
Look no further as you may be able to shed extra pounds through exercise, especially high-intensity interval training.
Exercise elevates metabolism, resulting in ongoing calorie burning after exercise. Not only does it burn calories, but it also raises metabolism.
In this post, we’ll examine how HIIT helps to improve metabolism for weight loss and provide you with the top HIIT exercises to speed up your metabolism and lose weight.
How Important Is Metabolism In Weight Loss
Metabolism is the process by which the body converts food into energy.
In even resting states, it is responsible for calorie burning.
A higher metabolism means that the body will burn more calories throughout the day, making it easier to lose weight.
Metabolism is essential to weight loss, as it determines how much weight a person can lose by burning calories.
Many people struggle to lose weight because of slow metabolism. Body composition, genetics, and age all affect metabolism.
That’s why it’s important to understand how metabolism works and what can be done to boost it.
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What Increases Metabolism To Lose Weight
There are several ways to increase metabolism and boost weight loss.
One way is to build lean muscle mass through strength training exercises.
- Muscle tissue burns more calories than fat tissue, even when at rest.
- Therefore, the more muscle a person has, the higher their metabolism will be, and the more calories they will burn throughout the day.
You can also increase metabolism through diet.
- Eating smaller, more frequent meals throughout the day can help keep the metabolism revved up.
- Certain foods, such as spicy foods, protein-rich foods, and those high in fiber, can also increase metabolism.
According to data gathered by Lumen, from over 1 million metabolism measurements, HIIT workouts showed a 25% higher shift from carb to fat burn compared to running, and almost three times more than recreational sports like volleyball.
| Ways to Increase Metabolism | How it Helps with Weight Loss |
|---|---|
| Strength training | Builds lean muscle mass, which increases metabolism and calorie burn even at rest |
| High-intensity interval training (HIIT) | Boosts metabolism and calorie burn for hours after the workout |
| Protein-rich diet | Requires more energy to digest and can help preserve muscle mass |
| Drinking water | Helps the body efficiently process calories |
| Getting enough sleep | Lack of sleep can disrupt metabolism and lead to weight gain |
| Eating breakfast | Jumpstarts metabolism for the day |
| Drinking green tea | Contains caffeine and antioxidants that can boost metabolism |
| Managing stress | Stress can disrupt metabolism and lead to weight gain |
| Eating smaller, more frequent meals | Keeps metabolism active throughout the day |
Finally, regular exercise is a crucial factor in boosting metabolism.
Exercise helps to build lean muscle mass, increase calorie burn, and improve overall health.
This is where HIIT comes in.
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Does Hiit Improve Metabolism
Research has shown that HIIT can help improve metabolism, leading to increased calorie burn and weight loss.
In HIIT, you perform brief bursts of intense exercise, followed by short periods of rest.
Exercise can lead to excessive oxygen consumption, known as excess post-exercise oxygen consumption (EPOC)
EPOC is the amount of oxygen the body needs to return to its resting state after exercise.
HIIT has been shown to increase EPOC, leading to a higher metabolic rate for up to 24 hours after the workout.
One study published in the Journal of Applied Physiology found that HIIT increased metabolism by 10-15% for up to 72 hours after the workout. In a separate study published in the International Journal of Obesity, HIIT increased metabolism and fat burning.
So, the answer is yes, HIIT can improve metabolism, leading to increased calorie burn and weight loss.
Best Hiit Workout To Boost Metabolism
The best HIIT workout to boost metabolism is one that involves a combination of cardio and strength exercises.
This type of workout will increase calorie burn and build lean muscle mass, both of which will help to boost metabolism.
Here is an example of a HIIT workout that can help to boost metabolism:
- Jump squats – 20 seconds
- Push-ups – 20 seconds
- High knees – 20 seconds
- Burpees – 20 seconds
- Plank – 20 seconds
- Jumping lunges – 20 seconds
- Mountain climbers – 20 seconds
- Rest – 10 seconds
Repeat this circuit for 20-30 minutes, with 20 seconds of work and 10 seconds of rest for each exercise.
In this workout, you’ll burn calories and build muscle, which boosts your metabolism.
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Hiit And Weight Loss Research
Research has shown that HIIT can be highly effective for weight loss.
A study published in the Journal of Obesity revealed HIIT is more effective than moderate-intensity continuous training (MICT).
The study found that HIIT led to greater reductions in body fat, waist circumference, and overall weight loss compared to MICT.
A recent study suggests that HIIT works better than steady-state cardio. It showed HIIT reduces body fat and BMI more than steady-state cardio.
Also, HIIT was successful in enhancing the metabolism of type 2 diabetics people, it was published in the Journal of Diabetes Research.
The study found that HIIT led to significant reductions in body weight, body fat, and insulin resistance.
Overall, the research suggests that HIIT can be a highly effective form of exercise for weight loss and improving overall health.
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The role of HIIT in improving metabolism for weight loss: FAQs
1. How does HIIT training impact metabolism?
HIIT training has been shown to increase metabolism by stimulating the production of growth hormones and increasing the number of calories burned during and after the workout.
2. What raises metabolism after high-intensity exercise?
The increase in metabolism after high-intensity exercise is caused by the excess post-exercise oxygen consumption (EPOC) effect, which leads to continued calorie burn even after the workout is over.
3. Which type of training boosts metabolism?
Both strength training and HIIT have been shown to boost metabolism by increasing muscle mass and stimulating the production of growth hormones.
4. How long does exercise take to increase metabolism?
Exercise can increase metabolism for up to 48 hours after the workout, depending on the intensity and duration of the exercise.
5. Does combining HIIT with weight training lead to weight loss or gain?
Combining HIIT with weight training can lead to weight loss by increasing muscle mass and boosting metabolism, which leads to increased calorie burn even at rest. However, it’s important to also maintain a healthy diet and overall active lifestyle to achieve weight loss goals.
Final thoughts
I hope now you understand the role of HIIT in improving metabolism for weight loss.
HIIT has been demonstrated to improve metabolism, resulting in higher calorie burn and weight loss.
Exercises that involve HIIT promote weight loss and overall wellness since they combine cardio and strength training.
Incorporate HIIT into your exercise regimen, eat a healthy diet, and keep active to boost your metabolism.
Cheers!
