HIIT, or high-intensity interval training, can be an efficient, fun way to tackle your cardio workouts, add muscle, and shred severe fat. Since HIIT workouts are typically 20 to 30 minutes long, they’re a popular choice for people looking to squeeze a workout into a busy schedule. But these workouts are convenient for another reason: you’ll burn more calories during a HIIT workout.

HIIT may provide the same health benefits as regular exercise in less time by helping increase calorie burn and reduce body fat, heart rate, and blood pressure. It may even help improve blood sugar levels and insulin sensitivity.