Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body into gear to more fat and calories in the 24 hours after HIIT workout than you do after a steady-pace run. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max. Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, both weight training and HIIT workouts allows you to preserve their muscle gains while ensuring most of the weight lost comes from fat stores.
This is not a workout you can do while reading a magazine or chatting because it's so short, you will be working hard the entire time. This workout is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be gasping for air, but you definitely won't be bored!