Hiit Workouts Weight Loss Exercises – Complete Guide 2022

It’s not uncommon for people to want to find quicker ways to lose weight and even improve their cardiovascular fitness. Luckily there are many Hiit workouts, and Hiit weight loss exercises to keep you motivated in the gym or when you cycle or run.

If you haven’t heard of Hiit Workouts before, or even heard of Hiit workouts for weight loss, keep on reading. This article will give you a brief rundown of this form of training and the benefits it can provide. So Let’s get started!

What is a Hiit Workout?

Even though Hiit Workouts are well known in the exercise community, you might still not know what a Hiit workout is?

A Hiit workout is a workout that involves alternating hard intervals. That means these types of intervals should make you reach at least 80% of your maximum heart rate. This usually lasts between one and five minutes. Excluding periods of rest or recovery exercise.

Generally, a Hiit workout will last between 20-30 minutes. Anything above 30 minutes reduces the intensity of the session for most people. So, keeping it to 20 minutes is a good start if you are a beginner, and between 20 and 30 minutes if you’re more experienced.

Hiit Workouts Weight Loss Exercises

One of the reasons more and more people are flocking to Hiit workouts is they’re extremely effective for weight loss. Not only will you burn more calories doing an intensive workout but you will also keep your metabolism working the rest of the day. So, let’s get into some of the best Hiit workouts for weight loss.

To promote fast weight loss the best idea is to combine multiple high-intensity exercises or intervals into your training. If you a currently a gym person, combining the below exercises into a 20-minute routine can rapidly increase the calories you burn.

– Burpees
– Lunge Jumps
– Jumping Jacks
– Push-ups
– Pull-ups
– Short Sprints

Combining the above exercises into short intense efforts with a short amount of recovery can have you sweating and your heart rate pumping in no time.

Just remember to allow adequate recovery between each exercise. That will allow you to hit every workout above 80% of your maximum heart rate.

Alternatively, if you are a cyclist or runner, intervals of 30 secs to 3 minutes is a great way to get your heart rate up and the intensity you need. Just allow more than half the interval time as recovery, so you can get through the whole 30-minute workout.

You can also combine workouts such as push-ups and lunges with running or cycling. However, you may find it is an extremely hard 30-minute workout, that only more experienced people can handle.

Best Hiit Workout For Fat Loss At Home

Luckily if you don’t have access to the gym, treadmill, or indoor training, there are some workouts you can do from home. Below are some of the best Hiit workouts for fat loss at home:

High Knee Lifts
High knees require a quick burst of movement that gets the heart rate pumping. This can be done alone or paired with multiple other workouts. Stick to less than five minutes so you don’t lose technique and run empty before your next exercise.

20 Minute Hiit Routine
This 20-minute Hiit workout is great if you are wanting a fat loss Hiit workout. This workout focuses mainly on the lower body, but does provide some benefit to your core and upper body:

– 40 air squats.
– 30 jump squats.
– 40 alternating lunges.
– 30 alternating jump lunges.
– 40 cossack squats.
– 30 tuck jumps.

As we have already explained Hiit workouts require many short intervals. So, you want to focus on intensity over endurance. But it is important to keep form throughout the exercises.

Below are some of the fundamentals of a good Hiit Training session:

– Combine compound movements, such as push-ups and squats.
– Add explosive movements that can increase power. Such as high knees and tuck jumps. These are all movements that are commonly known as plyometric exercises.
– Introduce full-body movements into your workout combined with explosive movements and compound movements. These will stress your cardiovascular system more, giving you a much harder workout.

 

Best Hiit Workout To Burn Belly Fat

If you are looking for the best Hiit workout to burn body fat you can’t go wrong with combing the three most important aspects of Hiit training. Full-body movements, compound movements, and explosive exercises. Combining all three types of movements will rapidly increase your heart rate, help you burn more calories, and keep your metabolism going for the rest of the day.

However, if you are new to these types of workouts, keep them short in the beginning and increase the repetitions each session until you reach 30 minutes duration.

Ideally, though as long as you are working the whole body and the heart rate is up above 80%, you should be working hard enough to increase your metabolism and promote weight loss.

However, one of the best Hiit workouts for weight loss is this 20-minute combination:

– 20 high knees
– 20 Russian twists
– 20 tuck jumps
– 20 mountain climbers

The goal is to complete as many rounds as possible during those 20 minutes. However, choose your own recovery time between each set and round. That way, as you adapt more to this workout, you can reduce the recovery between sets or even rounds, to get the ultimate workout.

However, like any exercise routine, don’t over exsert yourself and if you have any issues with injuries or heart issues, consult your doctor first. Also if you are new to these types of workouts, increase the recovery time between sets until you are able to complete a full 20 minutes.