10 Best HIIT Exercises to Help Burn Fat

Many of us want our exercise routines to be as effective, efficient and fun as possible.

And if your goal is to lose fat and increase overall fitness and athleticism, one of the best ways to accomplish all three is high-intensity interval training (HIIT).

Here is a list of the best HIIT exercises to add to your workout.

What is HIIT?

As the name suggests, HIIT is intense

A typical HIIT workout consists of alternating short bursts (usually 20 to 40 seconds) of intense activity (performed at 80 to 90 percent of your maximum heart rate) with short recovery periods.

This activity can be either cardio-based (eg, sprints on a bike or treadmill) or include strength-training exercises (squats, push-ups, etc.).

In the latter case, you get the benefit of cardio and strength training in the same workout.

This may all sound daunting, but thankfully, HIIT workouts are shorter than many typical strength and cardio workouts! In fact, you can get an effective HIIT workout in just 10 minutes.

While there are actually no exercises that are exclusively “HIIT”, there are exercises that are commonly found in HIIT workouts.

What are the best HIIT exercises?

The most effective HIIT exercises are compound (multi-joint) moves that are performed at a fast pace and require sustained, high levels of effort.

“Think burpees and plyo push-ups rather than bench presses and deadlifts,” says Thiem.

To get you started, we’ve pulled the HIIT exercises below directly from the Beachbody programs.

These moves will help your heart, lungs, and muscles work overtime, helping you lose fat and build muscle endurance, strength, and power.

1. High knees

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Raise your right knee as high as possible (at least at hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.
  • Now switch hands quickly.
  • Keep running in place for allotted time or reps.

2. Squat jump

  • Stand tall with your feet shoulder-width apart.
  • Keeping your chest up, core engaged and back flat, push your hips back and bend your knees, raising your arms in front of you as you lower your body until your thighs are parallel to the floor.
  • Now drive your arms back as you explode with enough force to leave your feet off the floor.
  • Land softly, immediately lowering yourself into a squat in preparation for your next jump.
  • Make this move harder by doing weighted jump squats: Hold a dumbbell in front of your chest while doing the exercise.

3. Burpee

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Squat down and place both hands on the floor.
  • Return both legs to a push-up position (body from head to heels, arms parallel to your shoulders and slightly wider) and push-up.
  • Jump both feet back toward your hands.
  • Explode upward by raising your arms overhead as you jump into the air.
  • Land softly, immediately lowering yourself into your next rep.

4. Random suicide

  • Stand tall with your feet shoulder-width apart.
  • Keeping your core engaged and your back flat, lower your body into a quarter squat by bending your elbows and raising your arms in front of you.
  • Shuffle three steps to your right and touch the ground with your right hand.
  • Now shuffle three steps to your left and touch the ground with your left hand.
  • Continue alternating back and forth.

5. Split Leg Lunge Shoulder Press

  • Stand in a squat position with your right foot two to three feet in front of your left foot. Hold a dumbbell in each hand with your arms bent 90 degrees, palms facing inward. This is the starting position.
  • Take your body into a lunge (both knees bent at about 90 degrees, keeping the back knee a few inches off the floor).
  • Return to a standing position while pressing the dumbbells overhead.
  • Lower the dumbbells to the starting position.
  • Do all your reps, switch legs and repeat.

6. Dumbbell skier swing

  • Stand with your feet hip-width apart and your knees slightly bent, holding a pair of dumbbells by your side.
  • Keeping your back flat and core engaged, push your hips back and swing the dumbbells in the same direction, bending slightly forward at your waist.
  • Quickly reverse the movement, thrusting your hips forward and squeezing your glutes as you lift your torso and swing the dumbbells to chest level.
  • That one is representative. A fluid continues to oscillate, in constant motion without pause.

7. Plyo push-ups

  • Assume a push-up position (body from head to heels, hands in line and slightly wider than your shoulders).
  • Keeping your core engaged, glutes clenched and elbows tucked in, bend your arms to lower your body to within a few inches of the floor.
  • Push with enough force to leave your hands off the ground.
  • Land softly, immediately lowering yourself into your next rep.

8. Split jump

  • Stand in a squat position with your right foot two to three feet in front of your left foot. Let your arms hang by your sides. For more of a challenge, hold a dumbbell in each hand (shown above).
  • Lower yourself into a lunge position (both knees bent about 90 degrees, back knee off the floor) with your chest up, back straight and core engaged.
  • Exploding upward, drive through your heels with enough force to leave your feet off the ground.
  • Change foot position in midair, landing softly with your left foot forward.
  • Immediately lower yourself into a lunge in preparation for your next jump.
  • Continue alternating legs with each rep.

9. Star Jump

  • Start in a quarter squat position with your back flat, feet together and palms touching the sides of your lower legs.
  • Jump up, lifting your arms and legs out to your sides (your body should form an “X” in mid-air).
  • Land softly with your feet together and immediately lower yourself back to the starting position.

10. The skater jumps

  • Stand tall with your feet hip-width apart. For more of a challenge, hold a dumbbell in each hand, arms hanging at your sides (shown above).
  • Shift your weight to your left leg. Bend your left knee and then push through your leg to jump to your right.
  • Land softly on your right foot, crossing your left leg behind you as you lower your body until your right thigh is parallel to the floor.
  • Pause, and then repeat the movement on your left side, pushing off with your right foot and landing softly on your left foot.
  • Continue alternating sides with each rep.

11. Jump rope

  • Stand tall holding one end of the jump rope in each hand (the rest of the rope should be behind you). Keep your elbows close to your body and your arms bent at about 90 degrees at your sides.
  • Using primarily your wrists and arms, swing the rope over your head and toward your feet in front of you, jumping over it.
  • Continue jumping rope for the allotted time.

Is HIIT good for weight loss?

curtsy lung |  Heat exercises

“When it comes to fat loss, there are few other workouts that compare to HIIT,” says Trevor Thimay, CSCS, Beachbody’s senior director of fitness and nutrition content.

Numerous studies have shown that HIIT can be more effective for fat loss than stationary cardio such as running or cycling.

take it International Journal of Obesity Study, for example.

Regular HIIT sessions helped one group of overweight young women lose an average of 5.5 pounds of fat over 15 weeks, while steady-state cardio led another group of overweight young women. to gain An average of one pound of fat at the same time.

A key reason why HIIT is more effective than steady-state cardio for burning fat is that it typically requires a longer recovery period.

“Research shows that your metabolism stays elevated for up to 48 hours after a HIIT workout,” says Thieme, adding that the “afterburn effect” for steady-state cardio is much smaller (usually just a few hours).

“As a result, HIIT can help you burn more total calories.”

HIIT exercises for beginners

If you’re just starting your exercise journey, it’s best to build a solid fitness foundation before doing HIIT.

If you don’t take time to work up to intense exercise, you can increase your risk of injury and overtraining, says Thiem.

Once you’re ready for HIIT, however, you may be surprised at how little time it takes to reap its benefits.

“You can see noticeable results with just 10 to 30 minutes a few times a week,” Thieme says.

Woman lungi behind  Heat exercises

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