High-Intensity Interval Training (HIIT) Routines for Fat Loss

 

Introduction

HIIT is currently a well-liked practice for weight loss, fat loss and general fitness improvement. Finally, HIIT consists of little lasting exercises with high intensity activity that are separated with some rest or other activity of moderate intensity, not a similar constant pace cardio. It has been proved that this type of training is excellent for fat metabolism and calories expenditure, while £-Ketogenic test muscle mass retention.

 

In this article, I’d share 7 HIIT routines that will help you lose fat – all of which are effective, simple, and can be used to target different muscles or activities and use different modalities so as to keep you engaged and motivated. If you are a runner, cyclist or swimmer, these routines will assist you to reach your fat loss objectives as well as increase your fitness.

1.HIIT Running Routine

Intense running exercise is where you actually do practice short sprints and jogging. Do this work out on a track, or somewhere large enough to recreate your movements.

 

Warm-up: Brisk walk or light jogging is 5 minutes if one can break it into the light sweat.

Repeat the following cycle 6-8 times with a 1-minute rest between each cycle:

- 30 seconds of sprinting

One comfortable jog for One minute

Cool down: Some children took a total of 5 minutes of walking and stretching.

2.HIIT Cycling Routine

If you are able to have a stationary bicycle at your own or attend a spin class, this HIIT cycling routine will aid to in fat loss as well as enhance your cardiovascular fitness. Limit weights so that the work flow is good but not too hard.

 

Warm-up: Twenty minutes of cycling of low/moderate intensity

Repeat the following cycle 6-8 times with a 1-minute rest between each cycle:

– Low-intensity exercising: 30 seconds and high-intensity exercising: 1 minute of cycling

bike riding, preferably at the low to moderate resistance for one minute

Cool down: Five minutes anytime cycling at a low rate with stretches.

3.HIIT Swimming Routine

Swimming is excellent low impact aerobics means that effectively exercises all parts of the body. This swimming HIIT is one of the best ways for losing fat and coming to a high level of swimming endurance.

 

Warm-up: An effortless 5-minute swim at your normal speed.

Repeat the following cycle 6-8 times with a 1-minute rest between each cycle:

Freestyle swimming – thirty seconds time<|human|> Fast swimming in freestyle – thirty seconds

1 minute of freestyle swimming at a moderate pace

1 aquatic interval

Cool down: Reasonable aerobic swim for 5 minutes along with stretching.

4.HIIT Bodyweight Circuit

All the above are HIIT routines that follow circuit style training to incorporate bodyweight exercises enabling full body fat loss work out. The latter asks that you do each of the exercises for 40 seconds, after which you get 20 seconds of rest and then you go on to the next exercise. Little breaks between cycles should be taken, and 3-4 full circuit pieces should be run.

 

Exercises:

- Jumping jacks

- Push-ups

- Squats

- Plank hold

- Burpees

- Mountain climbers

- High knees

- Lunges

5.HIIT Plyometrics Routine

Plyometric training or jump training is an effective way of attaining high intensity power and for fat loss. In this HIIT plyometrics, there are different jumping qualities to get the best results from this exercise.

 

Warm-up: Movement exercises like jumping jacks and other 5 minutes stretching exercises.

Repeat the following cycle 6-8 times with a 1-minute rest between each cycle:

- 30 seconds of box jumps

- 30 seconds of squat jumps

- 30 seconds of tuck jumps

Lateral bounds – 30 second duration

Cool down: Foam Rolling and Stretching and it takes about 5 minutes

6.HIIT Rowing Routine

Rowing is an ideal comprehensive exercising that affects the muscles from your legs to your arms, including your back and abs. Take your pick of this HIIT rowing routine so that you may be able to get fit and lose some weight as well.

 

Warm-up: It is recommended to spend 5 minutes in rowing at easy not faster pace.

Repeat the following cycle 6-8 times with a 1-minute rest between each cycle:

High-intensity exercise – 1 minute of rowing

1 minute of rowing which was performed at a low moderate resistance.

Cool down: As with light jogging, 5 minutes of easy rowing and some stretching will suffice.

7.HIIT Kettlebell Circuit

Kettlebells are portable devices which can be used to improve your fat loss and strength goals. This HIIT kettlebell circuit uses the following exercises, which involve almost every muscle group in your body.

 

Warm-up: We recorded a warm up consisting of 5 minutes of dynamic stretching and 5 minutes of kettlebell swings.

Repeat the following cycle 6-8 times with a 1-minute rest between each cycle:

Kettlebell swings – 40 seconds

8 minutes of kettlebell deadlift to hiking, 40 seconds of kettlebell goblet squats

15 at 40 seconds of kettlebell press

l Kettlebell rows – 40 seconds

- 40 seconds of kettlebell lunges

Cool down: For five minutes, stretching and foam rolling.

Conclusion

The HIIT routines are useful to shed weights, enhance cardio health, as well as raise metabolic price. It is recommended to apply HIIT workouts in different ways within the fitness training program so that your body and motivation will remain interesting and Tiger. These seven HIIT routines for fat loss will get you the best results from your HIIT workouts and reach your fat loss goal. Vital to note is that the body should always be listened to and depending on the signs you feel you should lessen the intensity of the workouts and the duration you set for yourself. In other words, keep on going with the techniques you love, stick to them and see the fat evaporate.