High-Intensity Interval Training (HIIT) describes working smarter, not harder, meaning you work out for a shorter period yet achieve much. There’s a misconception that the more time you spend in the gym, the more you lose calories and burn fat. To ensure maximum results, find the best gyms in Brisbane and let them assist you in losing weight and body fat correctly.
Weight loss is easy to achieve with HIIT workouts, as they will aid in burning calories quickly while eliminating unwanted fat. Before you begin the HIIT workouts, remember that a calorie deficit is the primary goal for exercise effectiveness.
With that in mind, let’s find the 3 HIIT workouts for weight and fat loss.
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What is a HIIT Workout?
HIIT exercises are short workout sessions that vary in time with low-impact workouts. However, HIIT workouts are fun because they’re quick and endless. They can be executed in different resistance training exercises like bodyweight movements, on the cardio machine, or battle ropes. The best part about HIIT is that you can modify any workout to make it intensive to suit your needs.
Although HIIT and interval training are sometimes used interchangeably, they’re different exercises. They differ in intensity; interval training includes different intensity levels but is not as extreme as HIIT. Both workouts can happen using the same equipment but differ in work intervals and rest periods. HIIT workout involves intense exercise and is perfect for burning body fat and losing weight.
Safety Precautions to Consider Before Starting a HIIT Workout
HIIT workouts are intense exercises that aim to work your cardio and are perfect for burning fat quickly. With a set mind to lose weight and body fat, you must monitor your diet and ensure you consume fewer calories.
Here are the safety measures to consider before beginning your HIIT workouts.
- Begin with a low-intensity workout and advance gradually. For instance, if you’re beginning, don’t run but jog, then slowly increase your speed.
- Do a few sessions in a week since HIIT workouts can be taxing.
- The workout sessions should last up to 30 minutes. Workout sessions of more than 30 minutes are challenging to achieve in HIIT.
- Take enough breaks and relax; rest for the same time as you’re working out or longer to sustain the exercise.
- You can begin with low-impact workouts such as cycling or swimming if you’re nursing joint pain.
HIIT Workouts for Weight and Fat Loss
If you’re ready to begin HIIT training for weight and fat loss, you must spend about five minutes warming up. You can jog, walk, or do bodyweight training like squats, high knees, or jumping jacks. Once done warming up, take a few minutes to slow your heart rate, stretch, then get into it.
Here are the 3 HIIT workouts to help you lose weight and body fat.
Burpees
Burpees are a two-part workout that includes a push-up, then a leap in the air. The exercise works the entire body’s muscles but focuses more on the chest, hands, and legs. You don’t need weights or machinery to perform. Begin with a partial squat, then bend down with a straight spine as your chest touches the ground. From the ground, push up your legs like in a frog jump with your hands raised in the air and repeat 10 – 15 times, depending on your level.
High Knees
High knees is another workout that doesn’t require training equipment. The exercise stretches and strengthens leg muscles and increases your heartbeat, and as you carry on, it boosts your body’s coordination and flexibility. To accomplish this exercise, stand your legs apart at hip-width, bring one leg up towards your chest, and repeat at high speed like you’re running.
Lunge Jumps
Lunge jumps are a variation of walking lunges, and it involves jumping in the air and then switching to the other foot before you land. No equipment is needed; it burns high calories, improving your heart rate. Stand legs apart at the same level as your shoulders, have one leg forward while maintaining a straight spine, bend your leg and go down to 90°, jump, then resume the position with the other leg.
The HIIT workout increases your heart rate for weight loss, and the body will burn calories. A high heart rate burns calories, while the intensity of HIIT starts to kick in when the workout is done. Since cardio exercises don’t require pieces of equipment, you can kick off immediately under the guidance of a professional trainer to avoid injuries. Ensure you wear the right sporting gear and clothing for free movements, and don’t stop until positive results.