High-intensity interval training alternates short bursts of vigorous exercise with active recovery.

Aerobic high-intensity interval training, or HIIT, raises your heart rate and burns more calories than steady-state exercise.

HIIT is an efficient workout that also has health benefits.

1. HIIT promotes better blood sugar regulation. Like other forms of physical activity, HIIT can help you “lower your blood sugar naturally because it makes your body more sensitive to insulin,” Howard says.

2. HIIT improves blood vessel function. HIIT has also been shown to improve vascular (or blood vessel) function.

3. HIIT reverses age-related muscle decline. High-intensity (aerobic) interval training also has powerful anti-aging benefits at the cellular level in skeletal muscle.

4. HIIT can provide more enjoyment than other forms of exercise. As challenging as they are, HIIT workouts appeal to people on a practical level, partly because they’re efficient and effective.

Certified personal trainer, podcast host, and Legion Athletics founder Mike Matthews says HIIT workouts require intrinsic motivation.