HIIT is a favorite training technique that allows performing short but really intensive exercises followed by rest periods.’ High-intensity interval training is famous for the increasing and extent of fat burning and endurance of muscles. The following are the top seven HIIT workouts which can be so useful for fat burning, building stamina, and achieving your goal.
1. Burpees:
Burpees are an explosive movement exercise that blends a squat, push up and a jump. HIIT is perfect for them as it can be done using little to no equipment at all, and can be done almost anywhere. Here's how to do a burpee:
a. Stand straight and then just bend your legs and touch the ground with your hands.
b. Bend your legs and bring the posterior back to do a push-up, nearly touching the floor with the chest.
c. Push your body back up, although you would be carrying your feet towards your hands.
d. Stand up jump, lift your arms up to the head level.
e. It should take between 30 seconds to 1minute to complete and then have another 30-60 second break to repeat the same.
FAQs: How many calories does burpees help in burning?
Burpees are one of the most effective activities to burn calories, 10 calories per minute during performance in average.
2. Mountain Climbers:
Mountain climbers is another cardio ab exercise that incorporate the plank and knee drive exercise. It is among the best forms of exercises designed to strengthen the abdominal muscles or what we call the core muscles, the heart, and to help you shed some weight in the process. Here's how to perform a mountain climber:
a. Start out in a push up position placing your palms flat on the floor at shoulder width apart and the rest of your body forming a straight line from head to toe.
b. This one burns fat fast, put your right leg up and touch your chest, now do the same with the left leg.
c. Keep on switching legs as if jogging in the position throughout the plank.
d. Doing mountain climbers for 30 seconds to 1 minute, then paused for about 30-60 seconds before doing it again.
FAQs: What is the difference between mountain climbers and plain old planks?
Mountain climbers are even more effective for your muscles and more of a cardiovascular exercise than regular plank exercises. Although both regular planks are quite effective in helping you build up your core muscles, the mountain climbers offer a more versatile exercise.
3. Jump Squats:
Jump squats are a potent exercise that involves the lower body and the abdomen and will get your metabolism rate going. To perform a jump squat, follow these steps:
a. Start with feet positioned at shoulder width apart and shoulder back.
b. Lower your body to the lowest position you are able to do, with your chest up and your back arched, your weight in your heels.
c. From the squatting position, jump up as high as you can with your arm flapping overhead.
d. Slowly lower your entire body back down to the squat stance and perform the exercise for 30 seconds to 1 minute more; take a 30-60 second break before performing it again.
FAQs: Are jump squats effective in weight loss?
They are effective exercises for weight loss because like most of the squat types they involve both strength training and some cardiovascular exercise. They raise the rate of your pulse, which helps you burn calories during and after exercising, and helps to develop toned muscles.
4. High Knees:
High knees are another mild cardiovascular exercise that can also be included in the list of the HIIT workout. To perform high knees, follow these steps:
a. Start by standing with the feet close to each other that is about the width of shoulders.
b. Bend your right knee, bringing it up to your chest and then switch this with your left knee, bringing your left knee up to your chest.
c. Go on twisting your knees as fast as possible maintaining your tummy muscles tighten and back straight.
d. Do high knees exercise and continue with this for 30 seconds to one minute before stopping then resting for 30-60 seconds and carry on again.
FAQs: Should I be doing high knees to help me lose weight?
High knees are fascinating for weight loss since they involve the cardiovascular system and will help you lose weight faster.
5. Sprint Intervals:
Sprint intervals consist of the different between sprinting and walking or jogging in between a set period of time. To perform a sprint interval workout, follow these steps:
a. As a warm up, perform five minute of jogging or brisk walking before beginning the set.
b. Run at a sprint for 30 seconds.
c. March or jog slowly, at a gradual intensity, for 1-2 minutes.
d. Perform another set of 30 second sprint followed by 1-2 minutes rest for a total of 15-20 minutes.
e. Take a 5 minutes walk or jog in order to bring down the intensity of your workout.
FAQs: How many minutes and seconds should I take between the sprint intervals?
The breaks between sprints should range from 1-2 minutes, this way you are able to rest while still keeping your heart rate moderate.
6. Kettlebell Swings:
Swings incorporating the kettlebells are a total body movement that challenges the abs, gluteus, hamstrings quadriceps and upper back. They complement easily with HIIT routines, which is a useful characteristic. Here's how to perform a kettlebell swing:
a. Retrieved from the floor with your feet placed approximately at shoulder width and the kettlebell in front of your feet.
b. Bend at the hips and knees to squat and pick the kettlebell with two hands.
c. Stand up and with the kettlebell between the legs flip your hips forward and up swinging the kettlebell up to eye level.
d. Let the kettlebell fall back down between your legs and do this for 30 seconds to 1 minute resting in between 30-60 seconds.
FAQs: What weight of the kettlebell should I perform the kettlebell swings with?
The kettlebell should be of moderate complexity which should be an achievable personal load. For a beginning, a weight that enables you to complete 10-12 good repetitions in the least possible number of sets and without compromising on the form is a good one.
7. Box Jumps:
They are a plyometric exercise that offers a rich lower body and core training in a single exercise. To perform a box jump, follow these steps:
a. Stand with your feet about shoulder width apart approximately one meter in front of a stable box or platform.
b. Those are basically the directions the guy gives: sit and wave your legs back and forth, jump onto the box with force.
c. Try gently jumping and placing both feet on the top of the box then step down, hopping and placing the feet back to the top of the box for 30 seconds to one minute and 30 to 60 second rest in between sets.
FAQs: First of all, if I don’t have a box on which I can do box jumps what shall I do?
If you do not have access to a box, a similar exercise can be done in the style of jumping jacks from squat position and jumping back up with the help of the arms.
Conclusion:
High-intensity interval training is the perfect solution to weight loss, increasing endurance and general fitness. The fat burning workouts include the seven superior HIIT workouts shown above to ensure superior fat loss and endurance. Some general tips that one should consider are; first, one should always heed to his/her body signals, secondly, one should ensure they adopt right techniques while exercising and lastly, they should give their body a right amount of rest and time to heal between sessions.
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