Benefits of HIIT
It's not just about efficiency. HIIT workouts are proven to burn fat and maintain muscle mass for a long period, usually in a short amount of time.
Fat Loss
Fat loss is the primary reason why people choose HIIT workouts and with good reason. According to a study by the Norwegian University of Science and Technology, doing high-intensity exercise three times per week for 12 consecutive weeks can reduce cardiovascular disease and improve vascular function. It also lowers body weight.
One study showed that those who performed HIIT for 20 minutes three times a week lost 2 kgs of body fat within 12 weeks, without making any dietary adjustments. Participants also saw a reduction of 17 percent in visceral or disease-promoting fat around their internal organs.
Metabolic Rate
You may not have used this term before but it is important to your health. Simply put, HIIT exercises are effective because you can burn calories even after your workout is over. HIIT workouts can boost your metabolism hours after exercising, according to certain studies. This causes you to burn more calories even after your workout.
Workouts that are Shortened
Do you ever feel that you don't have the time to do a complete workout? The best HIIT exercises can be very useful in this situation. A study by the National Center for Biotechnology Information showed that HIIT burns 25-30% more calories than other types of exercise such as cardiovascular endurance training or isolated strength training. You can save time by completing your exercise quickly.
1. Burpees
This is a two-part exercise that involves a push-up followed by a jump in the air. Burpees target all muscles, but they are mainly calves, triceps, shoulder muscles, biceps, glutes, and lats.
How to Do Burpees
It is very simple to do Burpees as they require no weights or machinery. Burpees are performed by bending down and getting into a partial squat.
Keep your spine straight, and press your chest down on the ground. Push-ups, frog jumps with both legs, and jumping up with your hands. Repeat the exercise.
2. High Knees
It is a simple exercise that does not require any training equipment. High knees strengthen your leg muscles and increase your heartbeat. This improves coordination, flexibility, and coordination in the body.
How to Do High Knees
For high Knees, you will need to open your feet up to hip width and lift your left leg towards your chest. Repeat this with the other knee at a running pace. When performing the exercise, keep your arms extended and let the knees reach the palms.
3. The 5-Minute Dumbbell Finished
You only need 5 minutes for strenuous exercise if you are pressed for time. Jaimar Brown of J. Malik Fitness will kick your butts in this installment of the 5 Minutes of Hell Series. Use one medium dumbbell and one light dumbbell to perform the five exercises. Work for 45 seconds and then rest for 15 seconds for a full-body workout.
Romanian deadlift into a row
4. The Military-Inspired 5-Minute Burn
This workout is so intense that you will be tempted to give up after only five minutes. These 5 exercises should be done for 45 seconds and then 15 seconds rest.
Rowing Machine
- Kettlebell Reverse Lunge and Alternate Press
- Fast Feet for Reactive Sprawls
- Kettlebell Reverse Lunge and Alternating Press
- Rowing Machine
5. Resistance Band Finisher
Directions:
Rest for 1 minute between each set of curls.
1. Jump Rope
Rest 1 Min
2. Dips
Reps: 12-15
3. High Knees
Reps: 30 reps for each knee
4. Curls with Resistance Bands
Reps: 20
6. 30-20-10 Bodyweight HIIT Workout
This HIIT workout is another Bowflex favorite. It combines moderate-intensity exercise with high-intensity exercise for a good cardio burn. You're guaranteed to end up sweaty.
Duration:5 Minutes
Equipment: None
7. Joe Wicks: 10-Minute Body Coach HIIT Workout
You've come to the right place if you want a quick and easy HIIT session from the King. Joe adds his good-natured pepping up to the five exercises that are repeated four times. It may not seem like much, but 10 minutes will burn you. We're here to help.
Duration: 10 Minutes
Equipment: No equipment
8. Beginners 10-minute HIIT Workout
This workout is essential, no matter where you're at in your fitness journey. This short HIIT blast is perfect for beginners or those who count burpees before going to sleep. It will get your blood flowing and your muscles fired up. Want to see more HIIT exercises for beginners? Take your recovery break earlier, and then continue with the next exercise.
Duration:10 Minutes
Equipment: No equipment
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