High-Intensity Interval Training (HIIT) is a popular workout method that involves short bursts of intense exercise alternated with periods of rest or low-intensity exercise. HIIT is known for its effectiveness in burning fat and improving overall fitness levels. Here are 10 of the best HIIT workouts for burning fat:
Tabata intervals
Tabata intervals are a type of high-intensity interval training (HIIT) workout that involves performing an exercise for 20 seconds at maximum effort followed by a 10-second rest period. This is repeated for a total of eight rounds, or four minutes.
The idea behind Tabata intervals is to push your body to its limit during the 20-second work periods, allowing you to burn a high number of calories and improve your fitness levels in a short amount of time. The 10-second rest periods give your body a chance to recover before the next round of intense exercise.
Tabata intervals can be performed with a variety of exercises, including bodyweight movements such as squats, lunges, and push-ups, as well as cardio exercises such as running, jumping jacks, or cycling.
Tabata intervals are an excellent way to improve cardiovascular health, increase endurance, and burn fat. However, they are also very intense, so it’s important to start slowly and gradually increase the intensity and duration of your workouts as your fitness improves. Make sure to warm up before beginning any exercise routine and cool down and stretch afterward to prevent injury.
Jumping jacks
Jumping jacks are a type of exercise that involves jumping while simultaneously spreading the legs and bringing the arms overhead. Here’s how to do jumping jacks:
- Stand up straight with your feet together and your arms at your sides.
- Jump up slightly while spreading your legs out to the sides.
- At the same time, bring your arms up and over your head.
- Jump again, returning to the starting position with your feet together and your arms at your sides.
- Repeat the movement for the desired number of repetitions.
Jumping jacks are a great way to get your heart rate up and increase your cardiovascular endurance. They can be done as a warm-up or as part of a high-intensity interval training (HIIT) workout. However, if you have any injuries or medical conditions, it’s important to check with your doctor before doing jumping jacks or any other exercise.
Burpees
Burpees are a full-body exercise that involves multiple muscle groups and can be a great addition to a high-intensity interval training (HIIT) workout. Here’s how to do a burpee:
Begin in a standing position with your feet shoulder-width apart.
Drop down into a squat position and place your hands on the ground in front of you.
Kick your feet back into a plank position, keeping your arms extended.
Lower your body to the ground, bending your elbows to perform a push-up.
Push your body back up into the plank position.
Jump your feet back to the squat position.
Jump up as high as you can from the squat position.
Land and immediately repeat the exercise.
Burpees can be modified to suit your fitness level. For example, instead of jumping, you can simply stand up from the squat position or step back into the plank position instead of jumping. You can also modify the number of repetitions or sets to increase or decrease the intensity of the exercise.
High knees
High knees is a popular exercise in which you run in place while bringing your knees up to your chest as high as possible. Here’s how to do high knees:
Stand up straight with your feet hip-width apart.
Begin running in place, lifting your knees up to your chest as high as possible.
Swing your arms back and forth in rhythm with your legs.
Keep your core engaged and your back straight.
Continue for the desired amount of time or repetitions.
High knees are a great way to increase your heart rate and improve your cardiovascular fitness. They also work your lower body, especially your quadriceps and hip flexors. You can modify the exercise by slowing down the pace, reducing the height of your knee lifts, or adding resistance bands. Remember to maintain proper form and alignment to avoid injury.
Mountain climbers
Mountain climbers are a great exercise for working your core, shoulders, and legs. Here’s how to do them:
Begin in a plank position with your arms straight and your wrists directly below your shoulders.
Engage your core and bring your right knee towards your chest, keeping your foot off the ground.
Quickly switch legs, bringing your left knee towards your chest while extending your right leg back to the plank position.
Continue alternating legs as quickly as you can, making sure to keep your hips down and your shoulders over your wrists.
Aim for 30 to 60 seconds of continuous movement, rest for 10 to 15 seconds, and repeat for 3 to 4 sets.
Variations:
Cross-body mountain climbers: Bring your right knee towards your left elbow, then your left knee towards your right elbow.
Side-to-side mountain climbers: Bring your right knee towards your right elbow, then your left knee towards your left elbow.
Spider mountain climbers: Bring your right knee towards your right elbow and then extend your right leg out to the side, bringing your knee towards your right elbow. Repeat on the left side.
Box jumps
Box jumps are a type of plyometric exercise that involve jumping onto a raised platform, such as a box or bench. Box jumps are a popular exercise for improving explosiveness, power, and lower body strength. Here’s how to perform box jumps:
Start by standing in front of a box or bench with your feet shoulder-width apart.
Get into a quarter-squat position by bending your knees and hips slightly.
Swing your arms back behind you and then drive them forward as you jump onto the box.
Land softly on the box with both feet, making sure to bend your knees to absorb the impact.
Stand up fully on the box, then step down one foot at a time.
Rest for a few seconds, then repeat for the desired number of reps.
When performing box jumps, it’s important to choose a box height that is appropriate for your fitness level and abilities. Beginners should start with a lower height and gradually work their way up as they become more comfortable with the exercise. It’s also important to maintain proper form throughout the movement, including keeping your back straight, your core engaged, and your feet pointed straight ahead.
Jump rope
Jump rope is a great exercise for a HIIT workout as it is simple, effective, and requires minimal equipment. Here’s an example of a jump rope HIIT workout:
Warm-up: Start with a 5-minute warm-up of light cardio exercises such as jogging or jumping jacks.
Jump rope intervals: Jump rope for 30 seconds at a high intensity, rest for 10 seconds, and repeat for 10 sets.
Active rest: Take a 1-minute break and do some light stretching.
Double-under intervals: Jump rope doing double-unders (a jump in which the rope passes under your feet twice per jump) for 30 seconds, rest for 10 seconds, and repeat for 10 sets.
Active rest: Take another 1-minute break and stretch.
High-knee intervals: Jump rope while bringing your knees up high to your chest for 30 seconds, rest for 10 seconds, and repeat for 10 sets.
Cool down: Finish with a 5-minute cool-down of light cardio exercises and stretching.
Remember to start slow if you’re new to jump rope and gradually increase the intensity and duration of your workout as you get more comfortable.
Battle ropes
Battle ropes are a type of exercise equipment used in HIIT workouts. They are long ropes made of heavy-duty materials like nylon or polyester, and they come in different lengths and thicknesses. Battle ropes are typically anchored to a stationary object, like a post or a wall, and then used to perform a variety of exercises.
In a HIIT workout, battle ropes can be used for short bursts of intense exercise, followed by periods of rest or low-intensity exercise. Some common exercises with battle ropes include:
Alternating waves: Holding one end of the rope in each hand, alternate moving your arms up and down to create waves in the rope.
Double waves: Holding one end of the rope in each hand, move both arms up and down simultaneously to create larger waves in the rope.
Slams: Holding one end of the rope in each hand, lift the rope overhead and then slam it down onto the ground as hard as you can.
Side-to-side waves: Holding one end of the rope in each hand, move your arms in a side-to-side motion to create waves that move from side to side.
Circle waves: Holding one end of the rope in each hand, move your arms in a circular motion to create waves that travel in a circle.
Battle ropes are a great way to get a full-body workout and improve your cardiovascular fitness. They can also help improve grip strength and core stability. As with any exercise, it’s important to use proper form and start with lighter weights before progressing to heavier ones.
Squat jumps
Squat jumps are a type of plyometric exercise that involves combining a squat with a jump. This exercise targets your legs, glutes, and core muscles and can help increase your explosive power and strength.
Here’s how to do a squat jump:
Stand with your feet shoulder-width apart and your toes pointing forward.
Lower your body into a squat position by bending your knees and pushing your hips back.
As you lower into the squat, swing your arms back behind you.
Explosively jump up into the air, extending your legs and pushing your arms forward.
Land softly on the balls of your feet and immediately go into another squat.
Repeat for your desired number of reps or time.
It’s important to maintain proper form while doing squat jumps. Keep your knees aligned with your toes, maintain a neutral spine, and engage your core throughout the movement. Start with a lower number of reps and gradually increase as you build strength and endurance.
Cycling
Cycling is a low-impact exercise that can be an effective way to improve cardiovascular health, burn calories, and tone muscles. Cycling can be done indoors on a stationary bike or outdoors on a traditional bike.
When it comes to burning fat, cycling can be an effective option because it is a form of aerobic exercise that can elevate the heart rate and increase calorie burn. In order to maximize fat burning during cycling, it’s important to maintain a moderate to high intensity level throughout the workout. This can be achieved by increasing resistance on a stationary bike or by cycling up hills outdoors.
Aim to cycle for at least 30 minutes at a time, 3-5 times per week to see the best results. It’s important to gradually increase the duration and intensity of your cycling workouts to avoid injury and to challenge your body as it adapts.
Additionally, incorporating interval training into your cycling routine can be a great way to boost calorie burn and fat loss. This can be done by alternating periods of high-intensity cycling with periods of low-intensity recovery. For example, you could cycle at a high intensity for 30 seconds, followed by 1 minute of low-intensity cycling or rest, and repeat for several cycles.
Remember to stay hydrated and to wear proper cycling gear, including a helmet, when cycling outdoors.
Remember to warm up properly before beginning any workout and to consult with a healthcare professional before starting a new exercise routine.
