Research suggests that intense, interval style workouts offer as much, if not more health and fitness benefits than longer and slower sessions of cardio.

High Intensity Interval Training, or HIIT, is a style of fitness training where a series of intense exercises are interspersed with shorter rest periods.

Three main benefits associated with HIIT cardio are

1. Increases your metabolic rate and your ability to burn fat, even after your work out.

2. Causes your body to consume more oxygen, which mean even after exercise, your body will still be burning fat.

3. It is suitable for a wide range of people.