Get in shape with challenging workouts that include pull-ups, burpees, and other toning activities.
Have you used HIIT to lose weight? Effective fat loss can be achieved with HIIT (high-intensity interval training). You perform short bursts of intense activity while taking short breaks between each burst. To lose weight, tone up, and improve fitness, try HIIT.
HIIT is not cardio, as you may not realise. This activity is anaerobic. During the brief periods of vigorous exercise, it depletes the muscles’ oxygen supply. Even 1-2 days after you leave the gym, this aids in the body’s fat-burning process! Therefore, “HIIT” is “The Workout” if you’re wanting to reduce fat, tone up, and improve fitness.
You can burn more calories performing the following 15 HIIT activities in 10 minutes than you would in 60 minutes of cardio.
15 HIIT Exercises to Lose Weight, Tone Up, and Improve Fitness
You need to warm up before the HIIT session. A sample warm-up routine is shown here.
Warm-Up
1. Head tilt: one set of 10 repetitions
2.One set of ten repetitions of neck rotations
3.1 set of 10 repetitions of shoulder rotation
4. 10 repetitions per set of arm circles5.
5. Rotations of the wrist: one set of 10 repetitions.
6. 1 set of 10 repetitions of waist rotations
7. 1 set of 10 repetitions of ankle rotation
Ten repetitions of standing touch-toes each set.
- One set of 10 reps of the side lunge
- For three minutes, spot jog.
- Side crunches while standing, one set of 10 reps
Start the HIIT exercises now that your muscles have had time to prepare. I created a full-body HIIT routine for fitness, fat loss, and toning. It consists of three 30-minute HIIT sessions. Let’s start!
HIIT Exercise 1
Perform each exercise from session 1 three times for 15 repetitions. Rest for ten to fifteen seconds between each set.
1. Kneeling high
Has a positive effect on the lower abs, quadriceps, hamstrings, hip flexors, glutes, and calves.
Steps
- Remain upright. Stand with your feet shoulder-width apart and face front.
- Right foot back on the ground as you jump and lift your right knee.
- Jump, lift your left leg, then plant your left foot firmly on the ground.
- Alternately, and quickly, perform this. Your knees should be higher than they would be if you were spot jogging. When performing the exercise, you can hold your arms out in front of you and allow your knees to meet your palms.
2.Burpees
Works on the following muscle groups: triceps, biceps, glutes, lats, chest, shoulders, and quadriceps.
Steps
1. Position yourself in a half squat. Maintain a neutral spine, weight on your heels, shoulders drawn back, buttocks thrust out, and arms in front.
2. Push yourself down and bring both of your palms to the ground. By extending your back legs, you may support your lower body. Maintain a flexed toe position on the ground.
3. Push yourself up. After touching the floor with your chest while flexing your elbows, stand back up into a squat thrust stance.
4. Bring both of your legs up to your palms to perform a frog jump, and then jump up while squatting with your hands raised above your head.
3. Leaps into the air
Works the calf muscles, quadriceps, hamstrings, adductors, hip flexors, glutes, and lower abs.
Steps
1. Legs should be shoulder-width apart when you stand erect.
2. Put your left leg in front, maintain a straight spine, flex your knees, and lower yourself. Your right leg’s femur ought to be parallel to the ground.
3.Jump and, as you land, position your right leg in front of your left, with the latter’s femur parallel to the ground.
4. Before you land, jump and place your left leg in front.
5. Increase the intensity of this.
4. Vigorous Jumping Jacks
Working out the core, glutes, hip flexors, adductors, lats, shoulders, and quadriceps.
Steps
1.With your feet hip-width apart and your shoulders relaxed, stand upright. Look directly forward.
2. When you jump, spread your feet laterally. Move your hands simultaneously from the sides to over your head.
3. Return to the starting position with your hands and feet after another jump.
4. Jump, laterally separate your feet, and move your hands from the sides to the front at the same time.
5. Return to the starting position with your hands and feet after another jump.
5. Climbers on Mountains
Worked: Obliques, shoulders, triceps, lats, hamstrings, glutes, and quads. Also works the lower and upper abs (rectus muscle).
Steps
1.Put yourself in a plank position. Keep your core engaged and spread your hands slightly wider than shoulder width apart. Ensure that your elbows are positioned squarely beneath your shoulders.
2. Lifting the hips is not necessary as you draw the right knee in towards your chest.
3. Return the right leg to its original position while bringing the left knee in close to your chest.
4. Return your left leg to its original position.
5.Increase the speed while maintaining the same posture.
Session 2 of HIIT
In session 2, perform 3 sets of each exercise with 15 repetitions, pausing 20 seconds in between each set.
6.Jumping rope
Works on the wrist flexors, extensors, adductors, abductori, calves, glutes, and quadriceps. Biceps, core, and muscles that increase the angle between two portions of the same muscle help us move our wrist or spine.
Steps
1.Stand straight with your feet lesser than hip-width apart. Hold the rope ends, and keep your elbows close to your torso.
2. Begin with standard rope leaps.
3. Make these regular jumps one-legged jumps instead. Use your left and right legs alternately.
4.For a little period of time, alter, leap forward and backward.
5.Change once more and briefly jump to the left and right.
7. Squat Jumps
Work on your lower abs, glutes, quadriceps, and calves.
Steps
1.Remain upright. Maintain a neutral spine, a straight gait, and relaxed shoulders. Keep your feet at a 45-degree angle and space your legs shoulder-width apart.
2. To sit down (squat), push your hips back, bend your knees, and bring your hands together near to your chest.
3.Get back up, then leap as high as you can. Gain momentum by throwing your hands to the sides.
4. On your feet, gently touch the surface. To avoid injury, avoid landing on the balls of your feet.
5. Resuming your squatting position, stand up.
6. Do this more quickly, yet accurately.
10 seconds of rest
8. The Russian Twist
Worked the quads, hamstrings, lower and upper abs, and obliques.
Steps
1.sit on the floor with your feet flat on the mat and your knees bent.
2. Lift both feet off the ground while assuming a slight backbend.
3. Join your palms while keeping your core active. This is where everything begin.
4. Turn your upper body to the left at this point. Additionally, turn your head to the left.
5. Turn to the right.
6. 40 repetitions at a faster pace.
Ten seconds of rest
9. Quickness
Hamstrings, quadriceps, calves, adductors, glutes, and core are all worked on.
Steps
1. Start off by running slowly for 10 seconds on the treadmill.
2. Run on your treadmill at a speed of 12 to 14 miles per hour. 20 seconds of sprinting.
3. Take a 10-second break and then resume moving at a 4-6 mph pace.
4. Repeat the 20-second sprint, then jog at 4–6 mph.
5. Make three of these.
120 seconds to relax
3rd HIIT session
Do each exercise three times with 20 to 25 reps. Between each set, allow 20 seconds for rest.
10. Flying Kicks
Worked the glutes, quads, and lower abs.
Steps
1.Put your hands next to your body as you lay down on the mat.
2. Legs raised off the ground.
3. While lowering your left leg, keep it off the ground.
4. Lift the left leg while bringing the right leg down.
5. As you “flutter” your legs like you’re swimming, do this slowly.
Related: 10 Incredible Health Advantages of Flutter Kicks
11.Crunches on a bicycle
Obliques, glutes, hamstrings, and quadriceps are all worked out during this exercise.
Steps
1.Lean back and lie down. Get up and raise your head. Put your thumbs behind your ears and the remaining fingers on the back of your head to support your head. Do not tuck your neck.
2. Legs raised off the ground with knees bent. This is where everything begin.
3. Put your right leg out now. Avoid placing your foot on the ground.
4. Turn your upper body in the opposite direction so that your right elbow touches your left knee.
5. Take a breath and return to the beginning posture.
6. On an exhalation, stretch your left leg and turn your upper body so that your left elbow and right knee are in contact.
7. Take a breath and return to the beginning posture.
8. Exercise at a quicker tempo.
12.Abs crunches
Workouts for the rectus muscle in the lower abs, middle abs, and upper abs.
Steps
1.Kneel on the ground while lying down. Keep your feet level on the ground and your legs close together.
2. If there is a space between your lower back and the floor, push your back down until it is flush with it. If it helps, put a towel that has been rolled under your back. Lifting your head while placing your hands on it. The neck should not be tucked in.
3. Inhale and contract your abdominals. This is where everything begin.
4. Exhale and lift your upper body as though trying to bring your chin to your knees to begin crunching.
5. Take a breath and return to the beginning posture.
6. Proceed slowly. Be cautious about preserving the form, though.
13.Jackknife Arm Curl
Abs, glutes, biceps, quadriceps, and hamstrings are all worked on.
Steps
1.Sit on a mat while holding a dumbbell in each hand.
2. Keep your feet close together and flat on the ground while bending your knees.
3. Lift your feet off the ground as you lean back a little.
4. To balance your body on your glutes, maintain a close-to-the-chest curl with your arms, and hold your core tight. The beginning place is here.
5. As you stretch your arms, your legs should follow suit. Keep your legs off the ground. To keep your body balanced, lean back even more. As you do so, exhale.
6. Returning to the beginning position means moving your arms and legs. Inhale.
7. Do this more quickly.
14.The Battle Rope
Works on: Hamstrings, glutes, quadriceps, upper back, shoulders, and biceps.
Steps
1.Hold the combat rope handles in your hands. Make sure your feet are shoulder-width apart. Roll your shoulders back, extend your chest, and maintain eye contact.
2. Put yourself in a half-sitting position by bending your knees. Keep your forearms at a 90-degree angle with your upper arms while keeping your elbows close to your torso.
3. As you bring your right arm down, raise it just a little bit before slamming the rope against the floor. Lower and raise your left arm in unison as you smack the rope to the ground.
4. As you gather momentum, move more quickly. Keep your shoulders rolled back and your back upright.
20 second rest period
15.Pull-ups using a TRX
Works the shoulders, biceps, lats, chest, and more.
Steps
1.Connect a bar to the TRX strands.
2. Holding the grips with your extended hands, move forward until your body is at a 30-45 degree angle with the floor while maintaining a straight spine, glutes, and legs. Maintain a balanced posture by standing with your feet hip-width apart. Squeeze your glutes, tighten your core, and turn your palms towards each other. This is where everything begin.
3. Crinkle your hands, bringing your chest near the grips without bending your legs. Exhale.
4. Take a breath and return to the beginning posture.
These are the 15 HIIT exercises that can help you lose weight, burn more calories than cardio, become fitter, and improve muscle tone. Let’s take a look at the benefits of doing HIIT at least twice a week.
Advantages Of HIIT Exercise
HIIT has the following advantages.
1.Increases heart and lung health.
2.Increases muscular mass, which aids in body toning.
3.Increases the capacity to burn fat.
4.Decreases body fat.
5.speeds up weight loss.
6. Increases suppleness and agility.
7. Decreases stress and improves mood.
8. Enhances coordination and balance.
9. Enhances focus.
10. Boosts the quality of sleep.
Three of the best HIIT exercises for women to help you lose weight
Due to hectic schedules, finding time for a fast workout can be difficult. However, continuing to be physically and mentally fit is crucial for leading a healthy lifestyle. However, the infographic below will be helpful if you need assistance starting started with your cardio adventure or identifying the best activities. So, if you want to lose weight quickly, try these HIIT exercises!
High-intensity exercises assist tone your body, increase your metabolism, burn calories, improve fitness, and increase stamina, thus using HIIT for fat loss is a terrific option. The quadriceps, hamstrings, glutes, calves, chest, shoulders, abs, and lower abs are all worked out by these exercises, which also include high knees, burpees, jumping lunges, and jumping jacks. These exercises increase your ability to burn fat, strengthen your heart, and increase your agility and balance. To prevent injuries, keep in mind that you must properly warm up before performing these exercises. Before beginning an HIIT programme, speak with your physiotherapist if you have any existing ailments.
Questions and Answers
1.Is HIIT sufficient for 20 minutes?
In order to notice benefits, you should perform HIIT for at least 20 minutes each day, three times per week.
2. Can HIIT lead to gaining weight?
You are most likely gaining weight as a result of your increased muscle mass if you regularly engage in HIIT exercise.
3.What does HIIT’s 80-20 rule entail?
According to the HIIT 80-20 guideline, you should train for 80% of each week at a low-moderate effort and 20% at a moderate-high intensity. Although there are no scientific studies that back up this rule, most athletes use it to increase their speed and stamina.
4.What HIIT ratio is ideal?
Depending on the person’s level of fitness, the ideal HIIT ratio might range from 1:2 to 1:6. To determine the ideal work-to-rest ratio, it is advised to speak with your trainer.
5.Can HIIT help you burn 1,000 calories?
Yes, HIIT can help you burn 1,000 calories. But they could differ from person to person based on things like weight, time, and the type of HIIT done.
6. What HIIT intervals are most effective for burning fat?
A 2018 study implies that longer work/rest HIIT intervals are cardioprotective, despite the fact that there are no relevant studies on the ideal HIIT intervals for fat reduction. As a result, you can choose to conduct HIIT in intervals of one to three minutes. You can consult your trainer as well to find the ideal HIIT intervals for fat loss.
7.How long does it take for HIIT to produce results?
Depending on your level of fitness, the specific type of HIIT you’re doing, your nutrition, and your way of living in general, it could take at least six to eight weeks to see results from HIIT.
