High-Intensity Interval Training (HIIT) is a workout style that involves short bursts of intense activity followed by periods of rest or low-intensity exercise. It has been one of the most popular fitness trends for over a decade, as it has numerous health benefits for people of all ages, including older adults.
During the high-intensity bursts of activity, your heart rate rises. During the periods of rest, your heart rate dips, but still stays high compared to your resting heart rate. The increase in heart rate over a sustained period means that a HIIT workout improves cardiovascular fitness faster than more traditional workout styles.
On top of improved cardiovascular fitness, there are numerous other benefits. For example, a HIIT workout:
Builds muscle and preserves muscle power. This is especially important for older adults, since as you age you lose muscle mass at a faster rate.
Benefits heart health. Research has shown that a 20-minute HIIT session burns more calories and strengthens the heart more than 20 minutes of moderate-intensity exercise.
Improves metabolic function. HIIT causes molecular changes in your body’s cells, by improving the function of mitochondria, which help produce energy.
However, it is important to note that HIIT exercises can be intense and should be approached with caution, especially for older adults. It is recommended that older adults who are interested in HIIT exercises consult with a fitness professional to ensure that the exercises are appropriate for their fitness level and health status.
Updated: 11 Mar 2025