HIIT stands for High-Intensity Interval Training, which is extremely famous in the fitness industry. Most people prefer HIIT workouts for weight loss to reach their effectiveness. HIIT workouts can quickly increase heart rate and burn more calories by combining short bursts of activity with low-intensity activities or rest intervals. Additionally, this kind of training sets off the afterburn effect, which causes calories to continue burning even after the session is over.

When done regularly and correctly, HIIT sessions are a great way to lose weight and improve fitness. In today’s blog, we’ll explore how adding HIIT workouts to your routine can be a game-changer for weight loss.

What Does it Mean to HIIT Workouts for Weight Loss?

High-intensity interval training, or HIIT, consists of brief periods of intense exercise followed by little recovery. Your ability to lose those extra pounds might be greatly enhanced by this cardiovascular exercise.

HIIT workouts increase and keep your heart rate high. This will help you burn more fat in less time. These workouts usually last 10–30 minutes. Despite being short, studies show that HIIT can offer health benefits similar to longer moderate-intensity exercise.

These are tough workouts that should be completed before taking a break. The most effective technique to burn fat quickly is with these aerobic exercises. With today’s market offering of smart scales and other technology breakthroughs, keeping track of your weight has never been simpler.

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How Do HIIT Workouts Help You Lose Weight?

There are many studies in which mention the several benefits of the HIIT workouts. So, let’s get begin:

Lower Body Fat

HIIT may result in comparable fat loss in a timely manner when compared to traditional endurance exercise. The following was discovered in a 2021 study that examined how exercise training affected fat loss:

• Exercise training like HIIT can lower visceral and overall fat mass even if it doesn’t result in weight reduction.
• HIIT can shorten training sessions while still having the same fat-burning impact.
• Excess post-exercise oxygen consumption (EPOC), or the quantity of oxygen a person’s body utilizes while exercising, may be the cause of HIIT-related fat loss.

Improve Muscle Gain

According to the research of 2018, it is shown that HIIT is an excellent exercise training that helps to increase muscle size for those who are obese or have a higher body weight.

Additionally, HIIT has been shown in a study published in 2022 to significantly lower fat mass while concurrently increasing muscle mass and skeletal muscles’ capacity for oxidative function.

Burn Calories

HIIT helps people burn calories fast. A 2015 study looked at how many calories were burned during aerobic, resistance, and combined HIIT workouts in healthy men.

If you are a participant or looking to add cutting your body, these four exercises are best. They are swimming, aerobics, resistance, and combined HIIT. Also, each should take a minimum of 30 minutes.

Researchers found that HIIT burned 25–30% more calories than other forms of exercise within the same duration.

Top Most Powerful HIIT Workouts for Losing Weight

Before, we mention the top 10 cardio workouts HIIT that you must consider while on your weight loss journey:

Burpees

It’s a two-part exercise that starts with a push-up and ends with an airborne leap. While burpees work every muscle in your body, the calves, chest, triceps, shoulder, biceps, glutes, and lats are the key areas targeted.

Instruction

Burpees are easy to do and don’t need any equipment. Start in a partial squat and bend down. Keep your back straight and touch the ground with your chest. Do a push-up, bring your legs together with a frog jump, then jump up, raising your hands in the air. Return to the starting position and repeat.

Jumping Jacks

Jumping jacks, also known as side-straddle hop, are a full-body workout that can be performed practically anywhere because they do not require equipment.

Instruction

A rope is all you need to perform skipping. Maintain a straight posture, your elbow close to your core, and your legs close together. Now jump, let the rope travel around your entire body in a circle, starting at your head, and then repeat.

High Knees

This is one of the other effective exercises for the HIIT workouts for weight loss as it has no need for the equipment. High knees enhance cardiac output and bolster lower limb muscles, contributing to enhanced bodily flexibility and muscular coordination.

Instruction

To do high knees, stand with your feet hip-width apart. Lift your left knee towards your chest, then switch to the right leg, moving at a jogging pace. Keep your arms extended and try to touch your knees with your palms as you exercise.

Push-ups

Pushups are one of the most popular bodyweight exercises, but the fact that they may be difficult for beginners. The upper body can be best developed with them. It aids in forming the triceps, shoulders, and chest.

Instructions

No special equipment is needed to perform push-ups. One must assume a cat stance with their hands and toe tips contacting the ground in order to perform push-ups. Place your hands on your chest and make contact with the floor. Make sure your legs are straight and your spine is not bent. With more practice, you can push yourself by touching your toes closely together.

Russian Twist

A quick and easy approach to strengthen your hips and core is to perform the Russian Twist. Athletes use it as an exercise because of the aftereffects, which enable them to twist and change direction swiftly.

Instruction

Sit on the ground with your knees bent and feet lifted off the floor to do the Russian twist. Keep your legs about shoulder-width apart. Your upper body should be twisted so that it touches the ground on each side. Repeat this movement several times to work your core.

Mountain Climbers

Mount climbing is quite difficult. What happens, though, if the mountains give way to plains? That approximately sums up the exercise that mountain climbers do. Also, the benefits of this workout are widely recognized, including increased cardiovascular endurance and complete body attention.

Instruction

Put yourself in the straight-arm plank posture to perform mountain climbers. A little wider than the width of your shoulders should be where your hands are placed. Keeping your hips down, now raise your right knee to your chest. After that, push it back and extend the opposite knee forward. Proceed with the steps as quickly as you can now.

Side Jackknife

The Side Jackknife targets your oblique muscles and also works the transverse abdominis, rectus abdominis, and serratus muscles. Your shoulders, hips, and legs help stabilize during this exercise. It helps strengthen and stabilize your hips and lower back while improving flexibility.

Instruction

• Place your left leg on top of your left while lying on your left side on an exercise mat with your legs straight down. The left hand should be placed on your abdomen. Hover your right hand over your head. This is where you are to begin.
• Raise your body and right elbow toward your right leg as you raise your right elbow straight up in the air.
• After a brief period of holding, go back to the beginning posture.
• At the end, you can complete a set by switching sides and repeat

TRX Pull-up

Trx suspension strap pull-ups are a type of gym workout that works the abdominal muscles and middle back while also working the biceps. However, it can be simple if you have a lot of practice and know the proper technique. You would also need a TRX trainer to do this.

Instruction

• Adjust the strap height so that you can sit underneath them and extend your arms just far enough to reach the handles.
• Grasp the handles and draw your body upward with your arms and back. Your upper chest should ideally reach the handles.
• After a few moments of holding the highest posture, slowly return your body to the starting position by lowering it.

Lunge Jumps

The lunge jump is also one of the best high-intensity weight loss workouts. This is an advanced version of the normal lunge walk. In this workout, you must jump high in the air and randomly switch the leg ahead of landing. Moreover, this exercise needs no equipment & burns most of the calories by building your complete leg & shoulders. It boosts your cardiovascular activity.

Instruction

Make sure your legs are at least shoulder-width apart before you begin a lunge jump. Stunt your back while extending a leg forward. Also, ensure your leg is perpendicular to the floor as you flex it now and descend. Finally, leap forward, extend the other leg, and repeat the movement.

Final Thoughts

It’s not always the best option to choose the exercise that burns the most calories, even while some are obviously more calorically dense than others. A person has to discover a workout regimen they enjoy and can stick with for 20–30 minutes a day for several weeks or months in order to reap the maximum benefits.

It’s important to begin with a workout appropriate for the individual’s skill level and injury history. You can join the best gym in Mohali, which offers you a custom diet & exercise according to your fitness goals. Also, their certified trainers will help you begin your journey smoothly.

Frequently Asked Questions

Q. Why You Shouldn’t Perform HIIT for Every Workout?

Ans: Excessive training can cause weariness, poor performance, and even damage. After intense exercise, your body requires time to rest and heal. Thus, instead of overdoing it on your daily HIIT sessions, think about mixing in some other types of exercise.

Q. Can I Burn Belly Fat With A HIIT Workout?

Ans: Yes, working out with high-intensity interval training (HIIT) can aid in reducing belly fat. Because HIIT workouts are anaerobic, your muscles burn fat for up to 48 hours after the workout because they use glucose as fuel during strong exercise bursts. HIIT exercises for weight loss may also enhance your body’s post-exercise oxygen consumption, which may aid in fat loss.

Q. Are HIIT Workouts Good For Weight Loss?

Ans: HIIT is a rapid way to burn calories. One study examined the number of calories burned by running, bike, weight exercise, and HIIT for thirty minutes each. Compared to other forms of exercise, the researchers discovered that HIIT burns 25–30% more calories.