Are you looking to maximise your fat-burning potential and achieve your fitness goals in a time-efficient manner? High-Intensity Interval Training (HIIT) might just be the answer you’ve been searching for! HIIT workouts involve short bursts of intense exercises alternated with periods of active rest, making them incredibly effective for fat loss and overall fitness. Let’s explore a HIIT workout routine, suggested by a fitness expert, incorporating a range of exercises to achieve your weight loss goal.
HIIT workouts are highly effective for fat loss due to their unique approach to training. The intense bursts of activity during HIIT sessions elevate your heart rate and metabolism, leading to a significant calorie burn. This increased calorie expenditure continues even after the workout as your body works to recover and restore oxygen levels. Additionally, HIIT stimulates fat oxidation, helping your body utilise stored fat as a fuel source.
HIIT workouts for fat loss
Health Shots reached out to Vikas Sharma, a fitness expert, who suggested a HIIT workout routine with a set of seven exercises to reduce fat and achieve your weight loss goals:
1. On the Spot Run
Start by jogging or running on the spot, lifting your knees high. This exercise helps to elevate your heart rate and warm up your muscles which eventually leads to fat loss.
To do inchworm exercise, begin in a standing position and bend forward, touching your hands to the ground. Hinge at the hips, and lower your hands to the ground. Walk your hands forward until your body forms a high plank position. From there, walk your feet towards your hands, moving in a controlled manner, until you return to the starting position. Repeat this movement for the prescribed time.
3. Jumping Jacks
This HIIT workout is great for fat loss. To do this, position yourself with your feet together and let your arms rest comfortably at your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. Propel yourself back to the initial position and repeat the movement.
4. Plank Hold
Assume a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and hold this position for the duration of the interval. You can also try various plank variations.
5. Push-ups and Torso Rotation
Start in a push-up position, perform a push-up, and as you come up, rotate your torso to one side, extending your arm toward the ceiling. Return to the starting position and alternate sides with each repetition.
Lie down on your back, ensuring that both your arms and legs are fully extended. Lift your upper body and legs simultaneously, aiming to touch your hands to your toes, forming a “V” shape. Lower back down and repeat. This HIIT workout will help focus on your belly fat.
Begin in a standing position. Drop down to a squat, place your hands on the ground, jump your feet back into a plank, perform a push-up, jump your feet back to the squat position, and explosively jump up. Repeat this movement pattern for the duration of the interval.
The fitness expert wants you to divide this workout routine into the following three grounds for quick fat loss:
*Round 1: 30:30 (Work:Rest)
The first round consists of a 30-second work interval followed by a 30-second rest interval. This ratio is suitable for beginners or those who are new to HIIT workouts.
*Round 2: 45:15 (Work:Rest)
The second round increases the work interval to 45 seconds while maintaining a 15-second rest period. This ratio intensifies the challenge and further enhances cardiovascular endurance and fat-burning potential. Repeat the same exercises as in the first round, maintaining proper form and technique.
*Round 3: 60:00 (Work:Rest)
The third and final round takes the intensity up a notch with a 60-second work interval and a rest period of your choice, aiming to recover adequately before the next exercise. This advanced ratio pushes your limits, helping to maximise calorie burn and accelerate fat loss.
These exercises can be easily done at home too. The incorporation of these exercises ensures that different muscle groups are targeted and challenged. By progressively increasing the work-to-rest ratios in each round, you can continually challenge your body and optimise fat-burning potential.