Chances are you’ve at least heard of high-intensity interval training (HIIT), if not participated in a workout yourself. And there’s a reason why HIIT workouts are so popular — science proves that they work.

Workouts that alternate between short, but intense, bursts of exercise (where you go all out for a period of time) and less intense active recovery, have been shown to be more effective for heart health, fat loss and strength gain than traditional cardio and strength training. And the kicker? You get all those results in less time.

Compared to longer stretches of moderate-intensity running, cycling, or other aerobic exercises, studies show that HIIT improves cardio fitness nearly twice as much among people with heart disease. In terms of strength improvements in the body, not only have HIIT workouts proven to yield as much strength gain as more traditional resistance training in a shorter amount of time, but in some cases there were also greater improvements in strength compared to traditional resistance training. If your goal is to lose weight, research shows that HIIT workouts may outperform traditional cardio when it comes to fat loss. This is because HIIT workouts can increase fat burning and energy expenditure for hours after exercise.

The workout lasts for 40-45 minutes including warmup and cool down with 20-30 minutes of working n resting and anyone in the age bracket 14 to 65 can join this life transforming journey.