High Intensity Interval Training (HIIT) is when there is a short burst of explosive exercise with a brief recovery period. Excellent for burning a lot of calories in a short time.
HIIT forces you to burn fat rather than carbohydrates when training. The intensity will be at 70-80% of max heart rate, the optimal range when your body starts to use fat as a fuel, effectively burning fat. You can burn a lot of calories in a short period of time.
The high intensity can help you lose fat as mentioned above but also maintain the lean muscle mass that you’ve built up over time. You can get a decent whole body workout and improve muscular endurance where your muscles have the ability to keep working out.
HIIT training can help improve the efficiency of oxygen and blood flow around the body. Evidence has shown that there are positive effects on blood pressure and blood sugar readings.