What’s to love: Tons of research point to the benefits of HIIT training. One 2012 study from Colorado State University found that participants who performed a short sprint intervals burned more calories throughout the day than they would have without the workout. Likewise, researchers from the University of Montreal found that middle-age adults had improved cognitive function after a four-month program involving twice-weekly interval training. Other studies indicate that HIIT may improve cardiovascular disease risk factors and improve athletic performance.

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