HIIT is one of the most effective and time efficient way of losing fats in the body and enhancing the fitness regime. Because they widely alternate the vigorous effort with brief recovery, HIIT workouts get you fit faster than the regular cardio workouts. Further down this article, you will find 15 HIIT workouts, which are crafted to burn the most fat and get you the physical body of your dreams.
1. Tabata Protocol
The Tabata Protocol is a HIIT workout that features exercise in 20 seconds and resting in 10 seconds with 8 sets in total. This particular workout is one of the toughest but the best one as it tones the body and helps to lose fats and build greater endurance for the heart.
2. The 4-Minute Workout
Developed by Chris Jordan, the 4-minute workout is a HIIT routine that requires only two moves: jumping jacks and push-ups. Perform 30 seconds of jumping jacks and 30 seconds of pushups, and have seven cycles of such a program. It is advisable for people with many commitments or little spare time on their hands to undertake.
3. Plyometric HIIT
Plyometric HIIT workouts involve exercises that which involves minimal contact with the ground and it’s used to build power and speed together with burning fats. if you are a lover of exercises, jump squats, box jumps, and burpees are some of the best exercises you should consider to take.
4. Kettlebell Circuit
Kettlebell circuits are easier to do HIIT and strength training together and will get you significant results. You have to go through set movements like kettlebell swings, cleans and goblet squats and do 10 15 reps for 3 sets with no or little intervals between the sets. This workout will assist to increase mass and also assist to burn calories in the process.
5. Burpee HIIT
Burpees are one of the best HIIT exercises for people who wish to gain muscle mass and lose body fat, Look at the video below, Burpees Workout Routine for Weight Loss When doing burpees, it is recommended that the total workout be done in a cycle rather than as a free-for-all. A move will take you from a push-up, through bending your knees and taking your feet back to a plank to jumping up into the air with your feet off the ground. Perform it three sets of 15 reps with short breaks in between, so it may be challenging.
6. Battle Ropes
Battle ropes are an innovative and effective equipment that helps to perform HIIT exercises for the whole body. Swing in waves, wiggle back and forth like an ‘Z’, slither like snake for 30 seconds of effective dancing and then take pause for 30 seconds for three cycles. This workout would also serve to increase the strength of the upper body and brisk up the circulatory system.
7. Boxing HIIT
Boxing HIIT involves the high intensity movements found from a boxing session and the effectiveness of HIIT. Try out jumps, spinning round the center, boxing with an imaginary opponent and running on the spot for half a minute; then rest. Repeat this for four cycles altogether.
8. Rowing HIIT
Rowing is actually one of the best low impact aerobic exercises that can be easily converted to HIIT. Another cardio workout includes the following: Before starting this exercise, make sure the rowing machine is at the correct height where your knees are bent at a 90-degree angle when your feet are flat on the foot pedals.
* Sprints for the seat: Pull on the handle to set up a good position and then pull for 30 seconds before stopping to rest for another 30 seconds Through 6 rounds of this exercise. This workout can be used to increase cardiovascular fitness and muscle tone of the abs section.
9. Medicine Ball HIIT
Use the medicine ball in the HIIT exercise as it will help tone up your entire body. Examples of exercises include: squat to pass, Russian twists, medicine ball slams for 30 seconds then a rest of 30 seconds. Repeat for three rounds.
10. High Knees with Plank
This workout involves running on the place while raising the knees and incorporates plank which renders it a core and lowering body exercise. Spend 30 seconds jogging in place doing high knees then do a plank for 30 seconds. The exercise should be repeated for 5 iterations fully.
11. TRX HIIT
Jumping on a TRX suspension trainer, do rows, pull-throughs, and push-ups for 30 apparent seconds before alternating to 30 apparent seconds of rest. Perform all exercise in this circuit three times through for a fantastic total body blast.
12. Jump Rope HIIT
Successful standout option for cardiovascular fitness and calorie burning is the jump rope. Suggested exercises are six sets of jump rope with sixty seconds of intervals and then thirty seconds of rest. More intense can be doubly unders or high knees to be also added.
13. HIIT Mountain Climbers
That is why mountain climbers are a great exercise for targeting the core while burning some of the muscles regularly. In this workout perform mountain climbers for 30 seconds and then plank hold for 30 seconds +30sec. They should repeat each round for four cycles or until the study is complete.
14. Treadmill HIIT
HIIT workout on treadmill is best accomplished by modifying the incline and speed. Jog at an elevated pace for 30 seconds while at a high incline and then for the remaining 30 seconds perform a set of steps. To get results, one needs to do those three rounds of this circuit for a powerful lower body workout.
15. Partner HIIT
HIIT workouts with a partner can be easier and more enjoyable because workouts are more engaging. Do the workouts in sets, one set includes burpees, squat jumps, plank jacks for 30 seconds with 30 seconds rest. Practice with your partner throughout the day completing a total of five rounds.
These fifteen HIIT workouts included will help you address all of the above objectives when it comes to fat loss and achieving fitness goals in no time. Always it is important to listen to your body, and gradually increase the level of intensity and duration of these workouts. Finally, always stretch before and after exercising in order to avoid getting an injury or strain to your exercising muscle.
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