High-intensity interval training, or HIIT, is as simple as it sounds. It involves brief yet intense periods of exercise interspersed with fixed intervals of either less intense activity or rest. It’s proven to be a popular form of exercise, especially with F45.

F45 has combined HIIT with two other types of training, circuit and functional training, and incorporated all three into over 30 workout experiences, all of which inform the structure of the brand’s 45-minute workout sessions. What’s more, none of these sessions will ever be exactly the same, which means F45 members will always be challenged and will never reach a plateau in their fitness regimes.

HIIT is a crucial part of this setup, as it compliments anyone’s exercise regimen. Let’s take a look at exactly how it benefits gym-goers.

1. It boosts your metabolism

Maintaining a healthy metabolism while progressing further into adulthood is both awesome and impressive. If you’re not a fan of yours slowing down with age, then HIIT is for you. Health Fitness Revolution (HFR) cites the American College of Sports and Medicine as saying that HIIT “helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training.” This helps to burn calories, which brings us to our second point…

2.  It burns calories, even long after your workout

HIIT largely constitutes intense cardiovascular activity, which is great for burning those calories. But what’s even better about this specific type of training is that this effect continues after your workout is complete. HFR explains that “when participating in such high intensity workouts, your body’s repair cycle goes into hyperdrive. This means [that], 24 hours after a HIIT workout, your body is still burning calories and fat, whereas in steady-pace workouts, you may not be.”

3. Equipment is not necessary

HIIT requires you to use nothing more than your own bodyweight. This means arriving at gym, changing, finding a space to do your exercise, and working out without having to handle any heavy gym equipment. Common examples of HIIT exercises include plyometrics (or jump training), push ups, lunges, squats, and core exercises.

4. There are no limits on the hows and wheres

HIIT comprises numerous kinds of exercises, many of which have several variations. That means you have the ability to strengthen various parts of your body without plateauing. In addition, the absence of equipment and reliance on your body mean that you can do HIIT anywhere. This is particularly wonderful if you can’t always get to the gym but still have some time to work out.

5. Good for the heart

HIIT doesn’t just increase your fitness, but also helps to prevent disease and improve certain biological functions. It’s particularly good for the heart, reducing heart rate and blood pressure. In addition, as exercise physiologist and athletic trainer Scott Weiss tells Men’s Journal, “HIIT increases the flexibility and elasticity of arteries and veins better than continuous aerobic exercise." He carries on by saying, “because HIIT increases pressure demand on your blood vessels, they actually get a workout as well.”

Thanks to its diversity, health benefits, and adaptability in many contexts, high-intensity interval training is a great form of exercise for anyone at any time. This makes it one of the many reasons F45 has benefitted so well from it.