High Intensity Interval Training for Weight Loss

HIIT Training for fun and weight loss

HIIT Workouts

High Intensity Interval Training, called HIIT is training that requires you to alternate between low intensity exercises and high intensity exercises or to follow up high intensity exercises with short periods of rest. A quick run down the road followed by a walk back up is a good example of High Intensity Interval Training. HIIT can help you make the most out of short periods of intense exercise. Doing this can bring about the same health benefits that people get from working out for longer periods of time.

Just as with any other workout routine, High Intensity Interval Training can be quite challenging for anyone who’s new to it. But, overtime and with regular workouts, you’ll find that it gets a lot simpler and you can handle it a lot more easily. As a beginner, you can do your HIIT workouts by having rest periods that exceed your workout periods. For example, you can do 60 – 90 seconds of intense workout and 2 minutes of rest. As you get more used to the workout, the time ratio can become 50:50. Here are some 10-minute workout examples of HIIT for beginners you can try:

Jumping Jacks for HIIT

Stand upright with your hands at your sides and your feet as apart as the width of your hips. Raise your arms and jump your feet out at the same time. Repeat this in quick successions, as fast as you can. If you find jumping too difficult, step from side to side instead while your arms are raise

Jab, Cross, Front (right side) for HIIT

Place your right foot in front of your left foot while you’re standing and your hips are tilted to the left. Bring your arms up into a boxing position. Use your right arm to punch forward and then use your left arm to throw a cross punch. As your left arm crosses to the right, let your body rotate. Let your body weight be over your right foot and let your back heel slightly pick up off the floor. Now shift your weight back to the starting position and face front while you’re bringing both arms back into your body. This is the “front” move. Repeat the same process on the left side.

Sumo Squats for HIIT

Place your feet just a little wider than hip width. Next, point out your toes at an angle of 45 degrees. With your weight placed on your heels, your chest upright and your back flat, lower your body till your thighs are parallel to the floor. Engage your glutes and quads and push yourself back to the position you started from. Repeat the process.  

HIIT at Home (https://www.livestrong.com/article/544148-hiit-exercises-at-home/)

If you are looking to burn body fat, tone your muscle and improve your overall health without hitting the gym, then you should try any of the HIIT home workouts.  You can try our workouts like Ladder workout, Burpees, Mountain climbers, Burpees, Jumping lunges and several others. 

HIIT with Weights 

HIIT workouts can also be used with weights and this can be a very great way to build lean muscle as well as burn out the body fat leaving you in great shape. Here are 2 effective HIIT workouts you can do with dumbbells. 

Clean and Press for HIIT

This workout is a compound technique that helps to build your legs, core and shoulders. It also enables higher motions than barbell versions of this workout. 

Hold the dumbbells in a position as that of the beginning of a deadlift or bottom of a squat. Lift the dumbbells quickly to your midsection switching the lifts explosively so that your arms are pointing upwards and you can press the weights overhead. 

This is going to be quite a tough challenge so you might want o use a lighter weight. If you have good experience, you could go for 10 sets of 10 reps or 4 sets of 30s on and 30s off. 

Renegade Rows

This one’s going to help you get a great set of abs which is one of the main things a lot of people want when they’re working out to get rid of fat. This exercise is great for building a powerful core as well as your triceps. 

Place your dumbbells on the floor as far apart as your shoulder width. Put yourself in a push-up position and carry the dumbbells. This done, lift up one of the weights and bring it close to your body. Hold it there for a second and then return it and repeat with the other weight. 

Do this 10 x 10 with 5 for each side or 4 sets of 30 seconds on and 30 seconds off.

HIIT Jump Rope

Another excellent addition to your HIIT routine would be jumping rope which we probably all did as kids. Jumping rope can provide a lot of benefits including helping you to shed fat and keep in shape. Hence, jumping rope is also a great HIIT for weight loss. Here are two jumping rope routines you can try. 

Do a standard jumping for 20 seconds followed by 10 seconds of picking up the pace 

Alternate your feet for 20 seconds followed by 10 seconds of picking up the pace 

Do jacks for 20 seconds followed by 10 seconds of standard jumping 

Do 20 seconds of hip rotation follow by 10 seconds of standard jumping 

Again, do 20 seconds of standard jumping followed by 10 seconds of picking up the pace 

Do 20 seconds of alternating feet followed by 10 seconds of picking up the pace 

When you get to the final round, include 60 seconds of fast-paced, back-to-back skills: 20 seconds of alternating feet, 20 seconds of jacks as well as 20 seconds of hip rotations.

Repeat this process 3 times without getting any rest.

Rope overhead squat

Stand with your feet apart, slightly wider than the width of your hips. Keep your arms straight out in front of you at the height of your shoulder while holding the folded rope. Pull the rope very tight so that your arms are a bit wider than the width of your hips. Keeping your shoulders down and back, raise the rope over your head while you’re lowering yourself to a squat. Drive up from your heels and use glutes get back to your hands slightly wider than the width of your hips while pulling the rope. Do 15 reps of this.





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  1. in decision of obesity-related situation like asthma, gastric reflux (GERD), and diabetes. As HIIT- High intensity interval training is usually done on people which are at the very least 75-100 kilos heavy or have a Human anatomy

  2. it is important to note a Weight loss of only 10% of total body weight can start to have positive wellness results in resolution of


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