Introduction
Wats it comes to melting fat in short order, not many training styles are more efficient than High-Intensity Interval Training (HIIT). This is a type of training that also goes back and forth between short sessions of vigorous activity, followed by micro recovery periods which enables you to burn calories, stimulate the metabolism and strengthen cardiovasculars - but at a faster rate than conventional workouts.
Indeed, studies estimate that a HIIT workout of 20 minutes is equal in calories burned as 60 minutes of continuous cardio. Better still, HIIT induces EPOC which is commonly known as the afterburn effect, translating to the fact that long after your workout is over your body is still burning calories.
HIIT is your secret weapon in case you want to lose fat fast without having to spend excessive amounts of time training in the gym. Finding a HIIT workout that fits into a busy schedule and burns more calories is possible, and in this article, we are going to learn about the 7 best high-intensity interval training (HIIT) exercises that can give you the best of both worlds (regardless of the level of fitness you are on).
1. Tabata Sprints
Overview:
A common type of HIIT is tabata training; invented by a Japanese Scientist, Dr. Izumi Tabata. It is not a complicated format: 20 seconds of maximum effort with a 10-second rest period used 8 times (4 minutes overall).
5 Reasons It works on Fat Loss:
- Puts your body under full effort brief sessions.
- Burns down your calories and metabolism.
- It is ideal and ideal even in busy schedules and short time.
The How to Do it:
- Warm up: 3-5 minutes of jogging or dynamic warm up exercises.
- Run as fast as you can 20 seconds.
- Take a 10 second break.
- Practice 8 times (4 mins).
- Relax 2-3 minutes.
Pro Tip: Sprinting outdoors is ideal, but in case it is not possible, you could also do Tabata on a treadmill, stationary bicycle, or rowing machine.
2. Circuit Blast Bodyweight
Overview:
Equipment is not a prerequisite in gaining a productive HIIT session. This 4-bodyweight circuit is effective in burning fats at home since it not only works on various muscle groups; it also keeps the heart rate high.
What makes it work on fat loss:
- Involves compound movements to increase the amount of calories burned.
- No moving parts or equipment needed - Take it anywhere!
- Both strength and endurance is built.
How To Do It:
- Repeat every exercise 40 sec and 20 sec rest. Do 3-4 rounds.
- Jump Squats
- Push-Ups
- Mountain Climbers
- Burpees
- Shoulder Tap to Plank
Pro Tip: You can make this more intense by reducing rest time, or by wearing a weighted vest.
3. HIIT Battle Rope
Overview:
Battle ropes provide great overall body conditioning and the ability to burn fat. It is a mixed workout of power, speed and endurance.
Why It is effective in fat loss:
- Works upper body, core, and legs.
- Increases heart rate in a short time to burn the highest amount of calories.
- Explosive sets of short length keep you away from fatigue.
How To Do It:
- Alternate Waves, 20 second working and 20 second rest.
- Double Waves, 20 sec work, 20 sec rest
- Slams 20s W, 20s R
- Side to Side Waves - 20 seconds on 20 seconds off
- Do the sequence 2-3-5 times.
Pro-Tip: Employ heavy ropes to engage muscles and lighter ropes to burn fat because of the speed.
4. Rowing Machine Intervals
Overview:
Use of the rowing machine offers an impact low-intensity, high-intensity workout which strengthens the back, arms, legs and the core.
So Why It Works to Fat Loss:
- Engagement of the entire body entails increased spending of calories.
- Low-intensity - ideal when there is joint concern.
- Tones up and improves the cardiovascular capacity.
Do It:
- Row as hard as possible 30 seconds.
- Row slowly or rest a 30 seconds.
- Do this 1012 times.
Pro Tip: Use a clean technique -- drive the legs, use your core, and finally push through your arms.
5. Swing Kettlebell Intervals
Overview:
Kettlebell swaying is a power exercise in the realm of fat burning. They target glutes, hamstring, core as well as shoulders and get your heart pumping.
The Reason It Is Effective with Fat Loss:
- Strength + cardio in a single combination.
- Adds muscle which aids in raising the resting metabolism.
- Hip drive is explosive and helps put on weight.
Doing It:
- Kettlebell swing with the hands between the legs to the shoulders.
- Do 30 seconds high intensity.
- Take a 15-30 sec rest.
- Do 1015 rounds.
Pro Tip: Select a weight of the kettlebell that is both heavy enough to cause you discomfort but light enough to enable you to move explosively with it.
6. Jump Rope HIIT
Overview:
Although jump rope is suitable for children, it is an amazing fat loss tool that enhances coordination, feels stamina and heart rate.
Reason It Works on Losing Fat:
- Uses and burns up to 1,000 calories in an hour at great intensity.
- Enhances the speed of feet and agility.
- Lightweight to carry along and use anywhere.
Doing It:
- Jump rope fast using 30 seconds.
- Take a 15 second break.
- Duplicate 10-15 times.
Pro Tip: Add complexity by throwing in variations such as, double-unders or side swings to get the calorie count up.
7. Stair Sprint Intervals
Overview:
Stair sprints are hardcore and efficient. They require big muscles in the lower body, which consume a lot of calories and enhance strength.
The reason it work in Fat Loss:
- Heavy leg drive consumes the calories.
- Builds glutes, hamstrings and quads.
- Lays the foundations of explosive power & endurance.
How to Do It:
- Race up a stairway as you can.
- And walk back slowly to be healed.
- Do 10-15 rounds.
Pro Tip: Not got a set of stairs? Halfway into one of the gym stair machines.
More HIIT Fat Loss Tips Other hints that can help you to get the best results of HIIT fat loss
Proper Warm Up:
Never exercise without first warming up, 3-5 minutes of easy cardio and dynamic stretches should be utilized to keep you safe.
Log Your Intervals:
A timer or HIIT app will help ensure that you have equal work and rest times.
Push to Your Limit:
HIIT will not be effective unless you provide a nearly maximal effort during work times.
Stay Hydrated:
Heavy exercises lead to quick losing of fluids thus make sure to take a lot of water before and after the sessions.
Add to Strength Training:
More calories are consumed by muscle, even at rest- combining HIIT with weights will speed up the process of fat-removal.
Fuel your body right:
Consume well-balanced meals include proteins, good fats, and complex carbohydrates to contribute to recovery and performance.
Conclusion
HIIT is one of the most effective fast-acting fat burning pieces of equipment out there when it comes to faster fitness and time saving working out. Testing your body to its limit in short increments, not only will you burn your calories during the exercise session, but you will also maintain your metabolism high even hours after leaving the workout.
Whether it is Tabata sprints or kettlebell swings and jump rope intervals, these 7 HIIT workouts provide enough variety so that training will always remain enjoyable, demanding, and quite effective. Stay at one or two sessions a week, and as you develop endurance work up to three or four.
Keep it in mind the secret of HIIT is the intensity. Put your all into those work times, rest only as long as you need to get back to the task and you will achieve far more than you ever imagined.
0 Comments