HIIT can help you lose fat

Since you don't have to spend as much time exercising, HIIT can be a more convenient way to help you lose weight because it burns more calories thanks to EPOC.

A review from 2019 analyzed 77 scientific studies. According to the study, participants who engaged in HIIT sessions shed 28.5 % more fat than those who engaged in running or other types of moderately intense continuous exercise. Another review looked at 13 experiments and 424 adults who were overweight or obese. It was shown that both HIIT and traditional moderate-intensity exercise may lower body fat and waist circumference. With HIIT, your heart rate remains raised throughout the whole workout, which is ideal for calorie burning and makes this a great bet for weight loss.