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Have you ever wondered why High-Intensity Interval Training (HIIT) is such a trending fitness regime for weight loss these days? What’s the secret behind its ability to keep torching calories and burning fat even after you’ve finished your workout?
In today’s blog, we are going to delve deep into these questions and find out the answers to them.
If you’re aiming to shed weight efficiently, incorporating HIIT workouts for weight loss into your routine could be the game-changer you’ve been seeking.
Understanding Hiit Workouts For Fat Burning
HIIT workouts for weight loss involve short, intense bursts of exercise followed by brief rest periods. The key is to push yourself close to your maximum effort during the active intervals, spiking your heart rate and engaging multiple muscle groups simultaneously.
These HIIT exercises for weight loss sessions are typically shorter than traditional workouts but incredibly effective due to their intensity.
Read also: Suspension Trainer Workouts For All Fitness Levels
The Science Behind HIIT and Fat Loss
Research consistently supports the effectiveness of HIIT workouts for weight loss and HIIT workouts for fat loss. One study published in the Journal of Obesity stated that HIIT exercises for weight loss are superior to moderate-intensity continuous exercise when it comes to reducing total body fat mass.
The increased metabolic rate post- HIIT workouts for fat loss, known as excess post-exercise oxygen consumption (EPOC), leads to continued calorie burn, aiding fat loss even after the workout concludes.
During high-intensity intervals in HIIT exercises for weight loss, the body’s demand for oxygen surpasses what it can supply, creating an oxygen deficit.
7 Highly Effective Hiit Workouts For Fat Burning
There are multiple types of HIIT workouts for weight loss. Let us look at the 7 most effective ones in the list below:
1. Sprinting Intervals
Find an open space or a treadmill and alternate between an all-out sprint for 30 seconds and a 60-second recovery period of walking or slow jogging. Repeat for several rounds.
2. Jump Squats
Start with feet shoulder-width apart, perform a squat, then explode upwards into a jump. Land softly and immediately goes into the next squat. Aim for 20 seconds of work followed by a 10-second rest, repeating for several sets.
3. Burpees
A full-body exercise that combines a squat, push-up, and jump. Perform as many burpees as possible for 45 seconds, followed by 15 seconds of rest.
4. Mountain Climbers
Get into a plank position and alternate bringing each knee towards your chest. Perform as many reps as possible for 40 seconds, rest for 20 seconds.
5. Kettlebell Swings
Holding a kettlebell with both hands, hinge at the hips and swing the kettlebell forward, keeping the momentum with your hips. Aim for 30 seconds of swings followed by a 30-second rest.
6. Cycling Sprints
On a stationary bike, pedal as fast as possible for 20 seconds, then slow down for 40 seconds. Repeat this cycle for multiple rounds.
7. Jumping Lunges
Start in a lunge position, then explosively jump, switching legs mid-air to land in a lunge on the opposite side. Do this for 30 seconds, rest for 15 seconds, and repeat.
Conclusion on HIIT workouts for weight loss
HIIT workouts for weight loss offer an efficient, time-saving solution for those seeking to shed excess fat and improve overall fitness. The blend of intense effort and short recovery periods challenges the body, yielding substantial metabolic and fat-burning benefits. By incorporating these 7 best HIIT workouts for weight loss into your routine and following the outlined guidelines, you can embark on a transformative journey toward achieving your weight loss goals.
Remember, consulting a fitness professional or healthcare provider before starting any new exercise regimen is essential, ensuring safety and suitability based on individual health conditions. Committing to HIIT exercises for weight loss consistently, along with a balanced diet, can pave the way to a healthier, fitter, and more energetic you.