High-Intensity Interval Training: The Workouts for the Elimination of Fat
Introduction
If you wish to lose fat and build fitness levels, then HIIT is the quickest and most effective way forward. These workouts comprise repeated bouts of high-intensity exercise followed by low intensity exercise or rest durations. HIIT has become a favorite of fitness enthusiasts as an efficient method in shedding fat, toning muscles and strengthening the heart. In this article, you’re getting 10 effective HIIT routines – all of them aimed at burning fat and customized according to your fitness level.
But let me remind you that HIIT is quite invasive for a human body if performed inadequately before turning to the workouts themselves. It is especially important to consult with your doctor before beginning any new fitness regime and, in particular, during such workouts to give your body the attention it deserves.
1. Running Intervals
Interval: This exercise targets the Myers-Briggs’ Extroverted, Sensing, Thinking and Perceiving personality types: 30 seconds sprint, 1 minute recovery jog.
Repetitions: 8 intervals
Distance: 2-3 km
This is one of the most traditional HIIT exercises: performing 30 seconds of fast running followed by 30 seconds of a slower jog. Before your intervals, you should warm up for 5-10 min with a jog. Run as fast as you can for 30 seconds then a one-minute light jog. Do this for 8 number of intervals, and finally, do a cool down jog which may opt for 5-10 minutes.
2. Burpee Interval
Interval: 20 seconds of burpees, 40 seconds rest
Repetitions: 8 intervals
Rest: 2 minutes between rounds
A 5-minute running warm-up should be followed by a 20 second burpee exercise. A burpee therefore contains the following movements, squats, a jump, and then a push up in a sequence. When your turn is over count to 20; then switch to the next topic and count to 40. Perform 8 intervals and observe a 2 minutes break. This is done for 3 rounds.
3. Jump Rope HIIT
Interval: 30 seconds- jumping rope, 30 seconds- rest
Repetitions: 8 intervals
Rest: 2 minutes between rounds
It may take 5-minute warm up jogging or jumping rope, before engaging in the HIIT training regimen. Spend one minute on jump rope only, with no talking, slowness, or stopping during the execution of the exercise. Following your one minute at the computer, there should be a one minute break. Consequently, follow this sequence for a total of eight intervals and then take a 2 minutes break. Do this set of exercises three times through.
4. Rowing HIIT
Interval: During the row, there will be a 30second high-intensity row followed by 1 minute of a recovery row.
Repetitions: 8 intervals
Rest: 2 minutes between rounds
Before starting the HIIT training, warm up the machines for a moderate rowing workout for 5 minutes. In power rows, ensure that you row with much force and speed, ensuring that the handle hits the chest during each rowing action. Recovery rows should be done in a moderate rate, keeping up with a moderate tempo. Perform this sequence for 30 seconds for 8 intervals and rest for 2 minutes. Complete 3 rounds.
5. Swimming HIIT
Interval: 30 seconds intervals of fast swimming, 1 minute intervals for idle swimming
Repetitions: 8 intervals
Rest: 2 minutes between rounds
The warm-up session should be session of 5 minutes including a comfortable swim with the correct stroke. For the HIIT intervals, increase the speed to 30 seconds and then decrease the intensity to 1 minute. Perform this pattern to 8 sets, then rest for 2 minutes. Perform all of this given workout 3 times through.
6. Stair Climbing HIIT
Interval: The first exercise is a 30 second sprint followed by a one minute recovery walk.
Repetitions: 8 intervals
Distance: 1 km
Before starting HIIT warm up for 5 minutes by jogging upstairs and downstairs. Run as much as you can but don’t jog when going up the staircase, walk when descending a staircase. This continues for 8 intervals, which is approximately 1 km distance. Again take 2 minutes break and then do it two more times.
7. Kettlebell Circuit
Interval: A complex of kettlebell swings for 45 seconds and 15 seconds of rest.
Repetitions: 8 rounds
Rest: 2 minutes between rounds
Before the workout starts, you should perform a 5 minutes jog to prepare your muscles for the workout session, after that you should look for a right kettlebell to be used in the swing exercise. Then do the kettlebell swings, where swinging kettlebells work out your entire body, particularly your core, shoulders as well as your glutes. Perform the swinging exercise for 45 seconds and rest for 15 seconds, crank out 8 sets. Break in between rounds is 2 minutes and the total number of rounds is 3.
8. Boxing HIIT
Interval: Three sets of 3 minutes boxing exercise followed by 2 minutes interval relaxation.
Repetitions: 3 rounds
Start with a 5 minute running/ jump rope before engaging in the full body exercise. Select a punching bag, and make jabs, crosses, hooks, and uppercuts for three minutes. Take a 2 minutes break between the rounds and do three rounds in total.
9. Mountain Climbers HIIT
Interval: Mountain climbers exercise for 30 seconds before taking a 30 second break.
Repetitions: 8 intervals
Rest: 2 minutes between rounds
Screenplay: Start with a five minutes jog before getting into the HIIT session. Mountain climbers, a tough abdominal crunch exercise where you move the lower limbs up and down while lying in the press-up position. Do set of mountain climbers for 30 seconds followed by 30 seconds rest till you complete two sets. Continue this for the other 8 intervals and then take a 2 minutes rest. Perform this workout thrice.
10. Plank Tabata
Interval: plank hold – 20 seconds, Break – 10 seconds.
Repetitions: 8 intervals
Rest: 1 minute between rounds
Before that, warm up with a 5-min jog and then proceed to your HIIT exercise regime. A 20 second plank hold with core and glutes – 10 second break. Perform this sequence for 8 intervals. After that, pause for 1 minute and do 4 more sets with the same amount of reps.
Conclusion
HIIT is a great form of exercise that will assist people in losing body fat, enhancing circulation, and building endurance. This list consists of 10 workouts that those who cannot do high intensity workouts or just prefer them are able to select the best HIIT workout for their case. It is critical to always warm up prior to all HIIT workouts, and to never ignore the body’s signals. It is important to keep on challenging yourself and sooner or later you’ll get the fat loss and fitness that you’ve been striving for.
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