Hot HIIT (High-Intensity Interval Training) is gaining traction as a workout that combines the proven benefits of interval training with the added intensity of exercising in heat. Studios, like Hot PHIIT, are popping up all over the country offering arguably the best workout a human can do. But what makes Hot HIIT so effective, and how does it work on a physiological level? To truly appreciate this fitness phenomenon, let’s break down the science that makes it such a game-changer.
What Is Hot HIIT?
Hot HIIT involves performing short bursts of high-intensity exercises like squats, burpees, and planks, followed by brief rest periods. These sessions take place in a heated room, typically set between 90–100°F (32–35°C) with moderate humidity. The result? A workout that torches calories, improves strength, boosts endurance, and enhances mental focus—all while pushing your body to adapt to extreme conditions.
The Science Behind Hot HIIT’s Effectiveness
1. Heat Amplifies Cardiovascular Efficiency
One of the primary benefits of Hot HIIT is its impact on your cardiovascular system. Exercising in heat like the Far Infrared at Hot PHIIT Greenwich forces your body to work harder to maintain homeostasis, which increases cardiovascular efficiency over time.
Research Insight: A study published in the Journal of Applied Physiology found that heat acclimation improves plasma volume (the liquid part of blood) by up to 10%. This boost enhances the heart's ability to pump blood efficiently, delivering oxygen and nutrients to muscles more effectively.
Practical Benefits: Increased plasma volume translates to better endurance and stamina during workouts, not only in heated environments but also in cooler conditions.
2. Increased Calorie Burn
HIIT is already known for its ability to burn a significant number of calories in a short amount of time, but adding Infrared heat takes this to the next level.
The Science of Thermogenesis: Exercising in a heated room raises your core body temperature more quickly than in a neutral environment. This triggers thermogenesis, the process by which your body burns extra calories to cool itself down.
Study Evidence: A 2017 study in Temperature: Multidisciplinary Biomedical Journal found that individuals exercising in heat burned up to 15-20% more calories compared to those working out in neutral environments.
Why It Works: Your body expends additional energy not just on the workout but also on cooling mechanisms like sweating and increased heart rate, leading to a higher calorie burn overall.
3. Enhanced Fat Oxidation
Hot HIIT is particularly effective at promoting fat oxidation—the process of breaking down stored fat for energy.
What the Research Says: A study in Metabolism: Clinical and Experimental showed that heat exposure during exercise increases reliance on fat as an energy source, particularly during high-intensity activities. This is because the body depletes glycogen stores faster in heat, forcing it to utilize fat for sustained energy.
Benefit for You: Over time, this adaptation can lead to improved body composition, with decreased fat mass and preserved lean muscle.
4. Improved Flexibility and Muscle Elasticity
The heated environment in Hot HIIT has a direct impact on your muscles and connective tissues, making them more pliable and reducing the risk of injury.
Research Findings: A 2017 study published in The Journal of Strength and Conditioning Research demonstrated that heat increases muscle extensibility, allowing for greater ranges of motion and improved form during dynamic exercises.
Practical Application: The heat allows your muscles to warm up faster, enabling you to perform exercises more effectively and with less risk of strains or tears.
5. EPOC: The Afterburn Effect
Hot HIIT’s high intensity and heat generate a phenomenon called Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn effect.”
Scientific Explanation: EPOC refers to the elevated oxygen consumption your body experiences after a workout as it recovers. According to the Journal of Sports Sciences, HIIT can boost EPOC for up to 24 hours.
Heat’s Role: The heated environment increases the overall energy demand, enhancing the afterburn effect. This means your body continues to burn calories long after you’ve finished your session.
Why Is Hot HIIT So Effective?
The secret to Hot HIIT’s effectiveness lies in its ability to combine multiple fitness benefits into one session:
Burns a high number of calories both during and after the workout.
Builds strength, endurance, and flexibility simultaneously.
Promotes fat loss while preserving lean muscle.
Challenges both your body and mind, leading to significant personal growth.
Final Thoughts
Hot HIIT is more than just a trendy workout; it’s a scientifically-backed method for improving fitness, burning calories, and building mental toughness. By understanding the physiological effects of combining heat and high-intensity intervals, you can appreciate why this workout delivers such transformative results.
Ready to sweat it out and take your fitness to the next level with us at Hot PHIIT? Step into the heat and let Hot HIIT show you what your body is truly capable of. Browse our class schedule and we'll see you at the studio!
Comments