10 High Intensity Interval Workouts for Fat Loss

Especially for the enthusiasts needing a proper solution in an effective method for fat loss and general fat burning, HIIT proves to be the most effective. Alpha as well as HIIT can be described as a training method consisting of two phases: intense exercise and rest or low-intensity exercise. This, not only helps you burn calories when exercising, but also after exercising because of something called EPOC – excess post-exercise oxygen consumption. In this article, ten HIIT exercises that are very suitable for fat loss will be highlighted for your understanding.

1. Bur pees

The bur pee is an HIIT exercise everyone knows and a great one that literally works almost every muscle. A bur pee is done standing with the feet shoulder-width apart, bend forward and place the hands on the ground. Slide your feet back into a plank position, do a push-up push your fete back to the arms, jump back to an upright position. Repeat for 30 seconds and then leave 30 seconds in between. Continue the cycle for 4-5 cycles Repeat for 4-5 cycles.

2. Jump Squats

The jump squat is an explosive body exercise that can enable you work out your fat burning crank and power. For the jump squat you stand in a squat position, you transfer your weight and jump, using power in your legs and pushing your arms up high. Lower gently to a squat position and then go back again. Interlace both exercises for 30 seconds for the jump squats, and switch off after 30 seconds of performance. Do it again for 4-5 intervals.

3. High Knees

Another and very basic fat loss exercise that helps in developing the lower body muscles is high knees. To do high knees, just jog on the spot and raise your knees to your chest as high as you can. For a more difficult workout, swing your arms in unison at the time when you do the crunch. Jump side to side with the knees lifted for 30 seconds, followed by rest for 30 seconds. Do all of this for 4-5 cycles.

4. Mountain Climbers

Tone your abdominal muscles with this dynamic core exercise Mountain climbers can help you shed fat and muscular strength. Mountain climber exercise requires you to hold the plank position: engage it by lifting your right knee towards the chest before straightening to the same position. Swing your left knee toward your chest; do this and switch the legs as you perform this as if you are jogging. A mountain climbers for 30 seconds followed by a 30 second break. Performing the cycle, complete up to 4-5 rounds.

5. Plank Jumps

Plank jumps are the variation of plank exercise that will cut your fat and build your plank muscle in a short time. To do plank jump, start in a push-up position and then pop your feet in the direction of your hands and then drop back to the push up position. Do plank jumps for half a minutes and take half a minutes break. After that, it is suggested that the exercise be repeated for 4-5 repetitions in a total manner.

6. Skater Hops

Skater hops are plyometric exercise of weight-bearing that you can use in the burning of fats and boosting of the powerful burst. To do the skater hops, squat, and jumping with your right leg and landing on your right foot only. Following this, you should move to your left side within a few seconds, and land in a lunge position on your left leg. This is also done for 30 seconds and followed by rest for another 30 seconds but now swap sides. Continue the whole process for roughly 4-5 sets.

7. Jump Lunges

They are a fun and intense lower body exercise to increase your heart rate and blast fat. In the case of the jump lunge, one will begin by standing and, using the next jump, spread your legs apart as far as possible. Bend your knees and lower your body into a lunge then jump back to the standing position with both your feet. Do this again one more time for 30 seconds, focusing on cycling through both right and left legs, then have a break of 30 seconds. Keep repeating the cycle 4 to 5 times.

8. Tuck Jumps

Tuck jumps are a Plyometric exercise that may be used to help one lose weight and also improve his or her level of explosive power. In a tuck jump, begin with a squat, then jump and move the knees toward the upper abdomen as high as possible. Return gradually to an upright stance carrying barbell on chest, then do the exercise again. Tuck jump and do it for 30 seconds, take a 30 second break. Continue with the same process for 4-5 cycles.

9. Box Jumps

Box jumps are a plyometric exercise that may aid you lose excess body fat and increase your explosive power. A Box Jump is performed standing with the feet shoulder width apart and their knees bent as they jump with both feet onto an elevated platform (or box) and land softly on top of the box. Step back down and repeat. Do box jumps for 30 seconds then recover for 30 seconds. Continue this for 4-5 cycles.

10. Kettle-bell Swings

Kettle bell swings are one of the natural full body movements that are useful for fat loss and strength. In order to qualify as a kettle bell swing, grasp a kettle bell between your two hands in front of your body, and then, pull down with your hips and legs to drive the bell back between your legs. Swing the kettle bell forward and up to chest height then bring it back in the same reversed manner back to the starting position. Doing kettle bell swings for 30 seconds followed with 30 seconds of rest. Do the entire sequence for about 4-5 cycles.

Conclusion

High-intensity workout training, also referred to as HIIT, is useful in reducing fat and enhancing your general health. Below are the 10 HIIT workouts that you can use to develop a diverse and rigorous regimen from this article, which will help you in your fat loss plan. Before any training session it is advisable to warm up and always be conversant with the amount of water your body can handle and always respect the aches and pains. Happy training!