Did you know HIIT is not cardio? It is an anaerobic exercise. It works by depriving the muscles of oxygen during the small bursts of intense exercise. This helps the body burn fat even 1-2 days after you leave the gym! So, if you are looking for “The Workout” to lose fat, tone up, and boost fitness, then “HIIT” it! Here are 16 HIIT exercises you can do to burn more calories in 10 minutes than 60 minutes of cardio. Scroll down!
16 HIIT Exercises For Weight Loss, Toning, Fitness
Before you begin the HIIT session, you must warm up. Here’s a sample warm-up routine.
Warm-Up
Head tilt – 1 set of 10 reps Neck rotations – 1 set of 10 reps Shoulder rotations – 1 set of 10 reps Arm circles – 1 set of 10 reps Wrist rotations – 1 set of 10 reps Waist rotations – 1 set of 10 reps Ankle rotation – 1 set of 10 reps Standing touch toes – 1 set of 10 reps Side lunge – 1 set of 10 reps Spot jogging – 3 minutes Standing side crunch – 1 set of 10 reps
Now that your muscles are prepared, start the HIIT exercises. I have designed a full-body HIIT workout for fat loss, toning, and fitness. It comprises 3 sessions of HIIT for 30 minutes. Let’s begin!
HIIT Session 1
Do 3 sets of 15 reps of each exercise mentioned in session 1. Take 10-15 seconds rest between each set.
1. High Knees
Works On: Lower abs, quads, hamstrings, hip flexors, glutes, and calves. Steps
2. Burpees
Works On: Calves, quads, hamstrings, abs, chest, shoulders, triceps, biceps, glutes, and lats. Steps
3. Jumping Lunges
Works On: Calves, quads, hamstrings, adductorsi A muscle that draws a part of the body towards the middle section or the median line (primarily used to bring thighs together). , hip flexors, glutes, and lower abs. Steps REST – 60 Seconds
4. High-Intensity Jumping Jacks
Works On: Calves, quads, hamstrings, adductors, hip flexors, glutes, shoulders, lats, and core. Steps
5. Mountain Climbers
Works On: Lower abs and upper abs (rectus muscle), obliquesi Muscles running along the sides of your torso that assist in bending, rotating, and protecting your spine. , shoulders, triceps, lats, hamstrings, glutes, and quads. Steps It is important to cool down after your HIIT workout to help your heart rate return to normal. Consider doing some slow stretches that focus on the muscles to help cool you down.
HIIT Session 2
Do 3 sets of 15 reps of each exercise in session 2. Take 20 seconds rest between each set.
6. Rope Jumping
Works On: Hamstrings, glutes, quads, calves, adductor, abductori Muscles at the side of the hips that draw a part of the body away from the middle section or the midplane of the body. , wrist flexors and extensorsi Muscles that assist in the movement of our wrist or spine by increasing the angle between two halves of the same part. , biceps, and core. Steps
7. Jump Squats
Work On: Hamstrings, glutes, quads, calves, and lower abs. Steps Rest – 10 secs
8. Russian Twist
Works On: Obliques, lower abs, upper abs, hamstrings, and quads. Steps Rest – 10 secs
9. Push-Ups
Works On: Chest, abs, core, shoulders, biceps, triceps Steps Rest – 10 secs
10. Sprint
Works On: Hamstrings, quads, calves, adductors, glutes, and core. Steps Rest – 120 secs
HIIT Session 3
Do 3 sets of 20-25 reps for each exercise. Take 20 seconds rest between each set.
11. Flutter Kicks
Works On: Lower abs, quads, and glutes. Steps
12. Bicycle Crunches
Works On: Lower abs (rectus muscle), obliques, glutes, hamstrings, and quads. Steps
13. Ab Crunches
Works On: Upper abs, middle abs, and lower abs (rectus muscle). Steps
14. Arm Curl Jack Knife
Works On: Abs, glutes, biceps, quads, and hamstrings. Steps
15. Battle Rope
Works On: Biceps, shoulders, chest, upper back, glutes, quads, and hamstrings. Steps Rest – 20 Seconds
16. TRX Pull-Ups
Works On: Chest, shoulders, biceps, and lats. Steps 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.
Benefits Of HIIT Workout
HIIT offers the following benefits (1), (2):
Improves cardiovascular fitness. Helps tone the body by improving muscle mass. Increases fat burning capacity. Reduces body fat. Boosts weight loss. Boosts agility and flexibility. Improves balance and coordination. Enhances mood and reduces stress. Improves attention. Improves sleep quality. Enhances metabolic rate post-workout
A YouTuber and ACE-certified personal trainer and fitness nutrition specialist concluded her experience of trying HIIT workouts every day for a week as follows: “I have hit my lowest weight since trying to actively lose fat, so I do think that it encouraged some amount of change in my body (i).” She adds, “Overall, I’m glad I did this because it was a fun experiment, and I did kind of enjoy it, but I’d absolutely never do it again.” Now that you know about the benefits of HIIT exercises, take a closer look at how they compare to traditional cardio methods in terms of efficiency and fat-burning potential in the next section. Keep reading!
Comparison of HIIT and Traditional Cardio
There are some key differences between moderate-intensity continuous training (MICT) and HIIT.
It takes less than 30 minutes to complete a good workout with HIIT, whereas MICT usually needs lengthier sessions to produce comparable benefits. Since HIIT can raise the metabolic rate for hours after exercise, it may help burn fat more efficiently during and after exercise. On the other hand, MICT burns calories mostly during exercise. So, HIIT may be a better option for people who want to lose as much weight as possible while saving time.
Is 20 minutes of HIIT enough? Yes, you should at least do 20 minutes of HIIT per day, thrice a week to see visible results. Can HIIT cause weight gain? If you are gaining weight with regular HIIT exercising, it is most likely due to the increased muscle mass. What is the 80-20 rule for HIIT? The 80-20 rule of HIIT states that you should do 80% of your weekly training at a low-moderate intensity and 20% of it at moderate-high intensity. While there are no scientific studies supporting this ruler, most athletes follow it to improve speed and endurance. What is the perfect HIIT ratio? The perfect HIIT ratio may range from 1:2 to 1:6, depending on the fitness level of the individual. It is recommended to refer to your trainer to get the perfect work-to-rest ratio. Can you burn 1,000 calories with HIIT? Yes, you can burn 1,000 calories with HIIT. However, they may vary from person to person depending on factors like weight, time, and the kind of HIIT performed. What are the best HIIT intervals for fat loss? While there are no relevant studies on the best HIIT intervals for fat loss, a 2018 study suggests that longer work/rest HIIT intervals are cardioprotective (3). Therefore, you can opt for one to three-minute intervals during performing HIIT. You may also refer to your trainer to get the perfect HIIT intervals for fat loss. How long does it take to see results from HIIT? It may take at least six to eight weeks to see results from HIIT, depending on your fitness level, the kind of HIIT you are performing, your diet, and your overall lifestyle. What type of HIIT is most effective? The type of HIIT that is more effective for you depends on your fitness needs. If you are performing HIIT for weight loss, it is recommended to opt for a full-body HIIT routine. How much weight can you lose in a month with HIIT? You may lose nearly 10 pounds in a month with HIIT, depending on your fitness levels and lifestyle practices like eating habits. The exact weight you can lose varies from person to person. What are some common mistakes to avoid when doing HIIT for fat loss? Skipping warm-up and cool-down, not taking enough rest breaks between sets, and training too frequently are some of the common mistakes you can avoid when doing HIIT for fat loss. You also need to cut down on your calories and incorporate healthy lifestyle changes like taking ample sleep in your routine.
Illustration: HIIT For Fat Loss: 16 Exercises For Women To Burn Fat
An intense HIIT workout can help you burn fat and get your heart pumping in no time. Check out this video for an effective 15-minute workout that requires no equipment! i. I Tried HIIT Every Day for 1 Week // SHOCKING RESULTS! Did I Lose Weight??;https://www.youtube.com/watch?v=FoT216lZRYI
