Looking for a fresh start on fitness for the New Year? Consider high-intensity interval training (HIIT), the trending, non-boring workout.

High-intensity interval training, also known as HIIT, was a rising trend of 2017 and isn’t likely to trend down in 2018. It’s a fast workout, it has multiple benefits and you can burn lots of calories.

The idea behind a HIIT workout is to switch from a high intensity with no rest to a low to moderate intensity as the “recovery” period. This will tap into both your aerobic and anaerobic energy systems, which has been shown to help burn more fat. And it can be applied to cardio-specific exercises, resistance exercises as well as bodyweight movements.

There are many benefits of HIIT. It’s been tested and shown to result in improvements in body composition, cardiac function, aerobic capacity, resting heart rate levels, maximum oxygen uptake and ventilatory threshold (when your breathing is labored and you feel like your body needs more oxygen).

HIIT is the non-boring workout

The main benefit for people looking to do a HIIT workout is that it can be done quickly. During the busy workweek, not a lot of people have excess time to spend at the gym. HIIT allows you to burn more calories in a shorter period of time. By doing this, more lean muscle will be built, which will help to boost resting metabolism. Even though you only get a 45-minute workout, the impact of that workout will be longer-lasting.

A lot of people dislike going to the gym because they may be there doing repetitive workouts that get boring and don’t really challenge them. However, while doing HIIT exercises there are so many different movements you can include that will decrease the likeliness of being bored. HIIT can be done at home, at a gym, by yourself or with a friend or group. HIIT is not only a good way to burn fat quickly but it can be fun and convenient as well.

One negative that comes with this form of exercise is that some moves should be done with caution to make sure form is correct. For example, doing a repetitive squat as a high intensity can be harmful if you’re repeating bad form throughout the workout. You can consult a health and fitness professional with questions, or hire a coach for more individual training to correctly perform certain movements to prevent any injuries.

Also of note, quick positional changes can also lead to some dizziness or blood pressure changes, which is something to be aware of while doing a HIIT workout. For a safe and effective approach to beginning HIIT workouts, start slow with light to moderate weight, and as you notice improvements in your aerobic capacity as well as increased strength, you can increase the intensity at your own rate.

As with anything, you have to figure out what works best for you. But next time you are in the gym or at home for a workout, try switching things up by doing high-intensity interval training.