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In the world of fitness, there are hundreds of workout options to choose from if you’re looking to lose weight. One of the most popular and time-efficient workouts among these is High-Intensity Interval Training (HIIT). HIIT workouts have become a rage in fitness circles due to their ability to deliver impressive weight loss results in a short amount of time. This makes HIIT an excellent option for people who have difficulty setting aside adequate time for workouts.
In this blog, let us understand how HIIT workouts help burn calories and some of the exercises one can practise in their HIIT sequence.
What is HIIT?
HIIT is a workout method that consists of short bursts of intense exercise and brief periods of rest or lower-intensity recovery. HIITs are so effective because they elevate your heart rate and boost your metabolism significantly during and even after the workout, leading to greater calorie burn and fat loss.
The Science Behind HIIT and Weight Loss
HIIT workouts boost your metabolism, causing your body to burn more calories during and after the workout. This is known as the "afterburn" effect. This effect helps you continue to burn calories for hours after your HIIT session. HIITs have been proven to be more effective at reducing body fat compared to other continuous aerobic exercises like swimming, running, cycling etc.
HIIT Workouts For Weight Loss
HIIT training can include a myriad of exercises. Let us look at some HIIT exercises that are convenient, require no complex equipment and are very effective in burning calories.
High knees are HIIT cardio exercises where you jog in place while lifting your knees as high as possible. To practise high knees:
Stand upright with feet hip-width apart.
- Begin jogging in place.
- Gradually lift your knees higher to your chest.
- Swing your arms in rhythm with your knee lifts.
- Continue the motion for the required number of reps.
Alongwith high knees and other HIIT workouts, you can also follow other key habits to lose weight.
Jumping jacks are one of the most common HIIT workouts that one can do even at home.
- Stand straight with feet together and arms at your sides.
- Jump while spreading your legs apart and raising your arms overhead.
- Jump again, this time bringing your feet and arms together again.
- Repeat these two actions continuously for the desired number of reps.
Jumping jacks are not only excellent HIIT workouts, but also are a great warm-up exercise.
Burpees can be intense HIIT exercises that can burn a lot of calories.
- From a standing position, start by squatting down.
- Follow it up by getting into plank position.
- Perform a push-up. You can skip the push if required.
- Get back to the squat position.
- Jump up with your arms overhead.
- Land and immediately repeat the process.
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Mountain Climbers
Mountain climbers are excellent if weight loss is your primary goal.
- You start in a push-up position with your hands shoulder-width apart.
- Bring your knees toward your chest, one after the other.
- Continue alternating your knees and gather some speed.
- Keep your core engaged.
- Continue for your desired duration.
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Kettlebell Swings
With just a kettlebell, you can practise kettlebell swings as part of your HIIT regime.
- Stand with your feet as wide as your shoulders and a kettlebell in front of you.
- Bend at your hips and knees to pick up the kettlebell with both hands.
- Swing the kettlebell between your legs, then thrust your hips forward to swing it to shoulder height.
- Allow the kettlebell to swing back down between your legs and repeat the motion.
- Continue for your desired number of reps.
HIITs are highly effective calorie-burning exercises that are intense and short in duration. These features make it the ideal exercise for people who want to exercise but cannot work out for longer times. Besides weight loss, HIITs also have plenty of other benefits like improving strength and endurance, enhancing cardiovascular health and improving overall health and fitness.
If you’re looking to start HIIT workouts, get the FITPASS app today. With a FITCOACH membership, you can get customised HIIT workout plans from our smart, AI-led fitness assistant. These plans are tailored to your fitness needs and weight loss goals and keep evolving as you progress in your fitness journey.
