HIIT or in full high- intensity training is a form of cardiovascular exercise. It is where a person performs activities that push their body to the limit followed by a session of cooling down or complete rest before going in for the kill again. You are supposed to repeat the cycle a specific number of times. The main aim of this working out technique is to reduce workout duration while increasing post-exercise oxygen consumption allowing you to lose those annoying calories even after your session is over. Studies reveal that it is the best exercise options if you want to blast fat out of the body fast.
Perks you can enjoy with HIIT include:
- Burns fat and calories in shorter time periods
- Builds endurance
- Efficient use of energy
- Excellent for heart health
- Boosts metabolism
- No equipment necessary
- Lose fat not muscle
- You pick ideal workouts
Effective HIIT exercises best for weight loss
1. Squat and Rear Lunge
Clasp your hands behind the back of your head and stand with feet hip-width apart. Bend knees while pushing the hips back into a squat, then step into a rear lunge with your right leg quickly. Go back to the squat position and stand. Repeat the process, but this time switch the leg and continue for a minute. Remember to follow a constant tempo with this move, where it should count one squat, two lunges, three squat and finally stand.
2. Sprint Interval Training
It is ideal for outdoor enthusiasts who do not want to use any equipment for their session. With this, you get to forget about the treadmill but instead indulge in real running drills where you will not need any push button. To get the most out of your workout, you can:
- Sprint for about 10 yards, then walk back to the starting point. Add ten more yards to your dash and go back to the start point walking. Continue adding ten yards until you hit the 50 mark. Aim to repeat the entire set around five times.
- If you do not want to start out small go for the 30-yard sprint and then go back with side shuffles alternating with backward running.
- Another option is to perform ten rounds of bleacher run, then walking down to where it all started at each interval.
3. Jumping Jacks
Although they may seem like a pretty simple workout, they produce excellent results in regards to HIIT. They are good for getting your heart rate up within no time. To do it right, start with feet together and arms at the sides. Bring your arms up and open legs in a single swift motion. Repeat many jumping jacks for thirty seconds without stopping. Rest for a maximum of ten seconds before repeating the process.
4. Plank Pike Jumps
Get into a plank position and bend your knees before jumping your feet into your hands. You should only land in a crouch on the balls of the feet. Jump as high as you possibly can and go back into the plank pose by extending your legs back. Do this fast for a minute and rest for ten seconds before repeating for five to ten times. Try and keep weight in your arms so that jumping becomes a lot simpler.
5. Butt Kicks
If you do not sweat buckets while doing this, you probably are not doing it right. It requires you to walk or jog in position. It is not your usual run where you barely lift the feet from the floor as you should try and kick your but while jumping. Do this with two feet for about ten minutes and rest for 30 seconds. Repeat the process with one leg and switch to the other leg. You should repeat this for around six times or more depending on how your body can take.