High-intensity interval training, as the name suggests, consists of intervals of short periods of intense exercise, followed by recovery periods in a circuit or cycle. Combine this with a calorie deficit diet and you will experience weight loss. You don’t need a huge time commitment to get the most out of HIIT. Celebrity fitness trainer Jillian Michaels described cardio as the least efficient form of exercise for weight loss "because it is not metabolic, meaning it doesn't cause the body to continue to burn calories post workout". Next, raise your torso and arms off the floor until the ball taps your toes, pause for a second, then slowly lower your torso down. This brand is perfectly balanced, bounces very well and it’s incredibly durable ($67 – Get it Here). Continue by performing 12 to 16 reps of the following exercises in the order shown for 30 minutes. Sign up for our SELF Motivate newsletter. *Disclosure: This post may contain affiliate links that at no additional cost to you. amzn_assoc_ad_type = "smart"; Load a sled with two 45-pound plates on each side. Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. Get real-time breaking news with the mobile app. I typically prefer to use the Everlast medicine ball. Sit on a chair then grip the edge with both hands, knuckles pointing forward. Just make sure your elbows are pointing directly beneath you, not out to the side. Next, while keeping the chest up and back flat, sprint up using each step as fast as possible. This brand comes in a variety of shapes, colors, and weights, and I love its textured surface, which ensures superior grip and handling ($50 – Get it Here). Begin facing away from the bottom of the staircase and then assume a plank position with hands on the floor slightly wider than shoulder-width, and feet on the second or third step. To do Tabata training right, make it your goal to push as hard as possible for 20 seconds, rests for 10 seconds, then repeats this on-off pattern for a total eight times, taking four minutes to complete one Tabata round. Hold for a moment, then lower it back down. High-intensity interval training (HIIT) is known to be the best workout program for increasing stamina, speed and fat or weight loss. Perform as many burpees as possible for 20 seconds, rests for 10 seconds, then repeat the whole cycle eight times. Continue for one to two minutes to finish one round. Your body will continue to burn fat for up to 36 hours after you finish the workout. amzn_assoc_region = "US"; A study in the Journal of Obesity found participants were able to lose more body fat following a HIIT program compared to regular cardio. Walk down for recovery and do no more than five sprints at about 80 percent of your maximum effort. hop up and down from the first or second stair for one full minute without stopping to complete one set. Jump rope is a crucial training part of many sports, including tennis players, boxers, runners, and martial artists. The Burpees engages all the muscles in your body and is mainly targeted to build Calves, chest, triceps, shoulder, biceps, glutes, and lats. Assume a plank position, core engaged, tailbone tucked in, and fingers spread wide. Be sure to switch sides without stopping. Next, while keeping the torso straight and core engaged, have your client jump up as high possible, swapping leg position mid-air. Continue jump lunging for 20 seconds, then rests for 10 seconds, repeating the whole cycle eight times. Danielle Zickl Associate Health & Fitness Editor Danielle specialises in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition. amzn_assoc_title = "My Amazon Picks"; Here’s one of my favorite jump rope routines: Swing the rope over your head and jumps over it with both feet on every rotation. Aim to complete two to three total rounds. Go all out sprinting for half a minute. Increase speed to a very challenging pace. Warm–up: Jog or walk 10 minutes on the treadmill before you start intervals of high intensity. If you don’t want to make your own sandbag, then there are plenty of awesome commercial specialty sandbags designed with hardcore training in mind. Hold the position for as long as you can. amzn_assoc_design = "text_links"; This means that you keep burning calories at a higher rate long after you have finished exercising. amzn_assoc_region = "US"; amzn_assoc_ad_type = "smart"; Assume an athletic position while holding a med ball at head height, hands on each side of the ball. Instead of slowing down use your arms, legs, and core to swing the sandbag back to its original position, and complete one rep. Continue for one to two minutes, then recover for 30 seconds before moving to the next exercise. amzn_assoc_tracking_id = "runnebluep-20"; Begin by standing about two to three away perpendicular to a wall, with the right hip closest to the wall and while holding a medicine ball in front of the waist. Just whatever you do, stay within your fitness level the entire time—that’s how you get fit (and slim) without getting hurt. Two to three HIIT workouts at 20 to 30 minutes. amzn_assoc_linkid = "c33d69259765bb5513a4dd2e0c90aebf"; It is popular because it gets your heart racing, it can be completed across a variety of training methods, such as running, cycling, skipping, ... We have collected 20 of the best HIIT weight loss infographic workouts for you to try out and see what fits best into your fitness goals and daily schedule. Stand tall feet shoulder-width apart, knees slightly bent, core engaged with a slam medicine ball held overhead. If you’re not enjoying it, try something different! Slowly lower your body until your elbows are bent 45 and 90 degrees, then raise yourself up. Make sure you push yourself during the interval, shooting for at least 8 to 9 RPM on a scale of 1 to 10. Next, perform high knees by jumping from one foot to the other at the same time, bringing the knees up to waist level. This is the recipe for lower back pain or herniation. Weight Loss At first glance, it would seem that HIIT workouts go against common beliefs about losing weight. In fact, most of the experiments revealed that HITT to be more effective at shedding the pounds, maintaining (even improving) muscle mass, and increasing fitness than long periods of low to moderate intensity cardio training. Next, bring the right knee to the chest as close as they can, return to the starting position, then switch sides. While people lost weight and body fat from both types of interval training (HIIT and sprint) and continuous moderate-intensity exercise, interval training as a whole was more effective. Don’t get too excited—or else, if you try to push through pain, you may make your injury worse. … One long steady-state cardio day –45 minutes or longer. After reading it, if you still have questions about the plan, feel free to fire me off an email: email@example.com . After a thorough warm-up, perform the following four rounds, aiming to complete the whole workout in less than 20 minutes. Enjoy! Begin by standing facing a series of steps with feet shoulder-width apart. More fat-loss, less time One of the first studies to dig deep into HIIT workouts was done in a 1994 study by researchers at Laval University in Quebec. Traveling a lot and are afraid to miss your own HIIT workouts for weight loss? After all, you may only perform high-intensity training 10-20 minutes a day rather than an hour. amzn_assoc_asins = "B07PNRW3HK,B07T9LRQRQ,B0053C3RO6"; Weight Loss. After cooling down, do this postrun stretching routine. Make sure to keep the sandbag close to your legs throughout the lifting motion. Moderate-intensity exercise plays a critical role in maintaining a healthy lifestyle. Perform each exercise for 30 seconds to one minute, try as many reps as possible with good form. stand with your feet shoulder-width apart, back straight and knees slightly bent, then grab a hold of the bag, pick it up and hold it at shoulder height. Make sure to leave enough wiggle room inside of the bag for the sand to splatter around. amzn_assoc_asins = "B08B67S3CH,B07B9ZP98N,B00ZWGABB0"; Repeat five times for a total of 30 minutes. They reported that young men and women who followed a 15-week HIIT fitness program lost significantly more body fat than those following a 20-week continuous steady-state endurance program. Next, while keeping the weight at chest heights the entire time, squat down, pause for a moment, then stand back up and push press the sandbag overhead until your arms are almost locked out. You can burn lots of calories and start seeing hiit weight loss results in a short time thanks to how hard you are having to push your body. Once you feel that your body is up to the task, start HIIT training but do it in a slow and gradual manner. Slam medicine balls exercises are an excellent way to increase explosive strength and power. Butt Kicks HIIT for Weight Loss. You can also bring your palm in front of your waist, attempt to touch your palm with your knees as quickly as possible. Look around your neighborhood and find a hill with a steep slope that is at least 50 yards long. Begin on the floor on your hands and knees. HIIT is a type of exercise that requires short bursts of high intensity (your full potential) paired with short intervals (rests). While engaging the core and keeping the back flat, press the luggage upwards and above your head. Just four (4) 4-minute short intervals boost fat burning, especially of visceral (belly) fat, than easy to moderate exercise. PLAN DESCRIPTION: HIIT stands for high intensity interval training. Next, while engaging the core and keeping the back flat, bend your arms and lower down until your chest almost touches the ground, then press back up. Stopping training altogether because you got injured or burned out. Next, tuck your toes under the bag, keep a neutral spine, with knees slightly bent, then take the slack out of the bag, and stand up straight, pulling the sandbag up as you lift your back. Stand tall, feet hip-width apart, while holding a med ball at chest level. Next, while holding the ball overhead with two hands crunch up and explosively throw the ball back to either against the wall or a receiver (a standing partner). There are several HIIT workout programs are available that you can do according to your fitness goal. amzn_assoc_design = "text_links"; Ultimately, we advised you to choose the exercise that best fit your definition of fun (6th rule of the Rebellion!). amzn_assoc_design = "text_links"; The intensity isn’t nearly the same as one of my best HIIT workouts below. amzn_assoc_tracking_id = "runnebluep-20"; Take 10 seconds of rest between each exercise. Burpees is a two-part exercise that involves a push-up, followed by a leap in the air. Make sure you’re pumping your arms and landing on the balls of the feet as they run in place as fast as possible. Hill sprints, also known as hill repetitions, are the most powerful form of sprints that … Our program employs a simple, two-zone intensity system: Low intensity (Li): This is a pace at which you can talk comfortably, but beyond which speaking in full sentences will become difficult. As you move forward, keep a straight line from head to ankle throughout the exercise, with the power coming from the hips and legs. Next, while holding the med ball at chest level, lean back, engage your abs, then slowly rotate the ball around your mid-section to the right side, pause and tap the ball on the floor just outside of your right hip, then pull the ball back into your chest and repeat the motion on the other side to complete one rep. You can either buy one, or make your own by following these steps: Now put the bag to work, and do this powerful bag training routine to help you become the best runner (and athlete) you can be. amzn_assoc_ad_type = "smart"; amzn_assoc_rows = "4"; amzn_assoc_ad_mode = "manual"; All you need is a properly-sized jump rope, and there you go. And Keep pushing your body as hard as you can. Walk down for recovery and repeats for one minute to complete one set. Continue for the full 20-second interval, then rests for 10 seconds, and repeat the cycle eight times. Start off by standing 3 to 5 feet from a wall with feet shoulder-width apart while holding the ball in hand at chest level. Make sure to keep your back flat and core engaged the entire time – allow for no rounding forward, especially as you rotate with the sandbag. Rest for one minute and repeat for five to seven more times. High-intensity interval training, or “HIIT,” is a type of interval training in which short periods of high-intensity exercise alternate with less-intense recovery periods. Overweight subjects doing HIIT style workouts for an 8-week period dropped more than two percent in body fat as compared to those who followed a moderate steady-state cardio routine on the treadmill, according to research out of the East Tennessee State University. So make sure you don’t over curved your lower back. Both methods can help you get leaner, stronger and healthier overall. Begin standing with your feet hip-width apart with the luggage at chest or shoulder height—as in a front squat. Make sure you’re not jumping too high, just high enough to clear the rope. Hold a medicine ball in front of your chest with the top of the left foot on a bench behind you. amzn_assoc_asins = "B07Q2QXTJR,B00P2ZBWRS,B004KAYNE0"; That’s where today’s post comes in handy. The Goal of this Article: HIIT For Weight Loss To teach you why HIIT is the best form of cardio for weight loss. You have entered an incorrect email address! Stand tall, feet slightly more than shoulder-width apart and core engaged. Whether you’re looking to lose 10 pounds, 20 pounds, or even more, HIIT delivers. Make sure your arms are fully extended overhead. Last up; walk down for recovery and repeats. In this article, I’m sharing with you the basics of high-intensity interval training so you can become your own coach and design your own plan. Finally, add the builder’s bag of sand directly in the duffel bag, then zip it shut. Make sure you’re pumping your arms by the sides and making contact with each step. As soon as the ball hits the floor, sprint forward until you catch up with the rolling ball, then repeat the squat-throw-chase eight to ten times to complete one set. Two weeks of high-intensity interval training improves aerobic capacity as much as six to eight weeks of endurance training, according to research presented at the American College of Sports Medicine Annual Meeting. We all feel better after a good night’s shut-eye - but there could be an even more imperative reason for clocking up those eight hours. Another brand I love is the Nike Med Ball. You Might Gain Muscle Using HIIT. Sandbag training is another efficient way to do high-intensity interval training for weight loss. Instead of hopping over the rope, alternate the feet as if running in place. Next, perform eight to ten intervals for 30 seconds, followed by 90 seconds of recovery. Catch the med ball and move immediately to the next rep. Keep the back flat and chest up the entire time. Your feet should be at least three feet apart. Next, while engaging the core and extending the hips, throw the med ball toward the wall with as much force as possible for it to rebound back. Make sure your elbows are directly beneath your shoulders and that your body is forming a straight line from head to ankles. Here’s a summary of what you’re going to learn by the end of this beginners guide to high-intensity interval training: Brace yourself, you’ll learn a lot and shed a lot! amzn_assoc_tracking_id = "runnebluep-20"; Shoot for 16 to 20 reps on each side to complete one set. Below is a detailed description to help you decide if this is the right plan for you. amzn_assoc_tracking_id = "runnebluep-20"; You may have noticed, however, that we tend to promote weight and intervaltraining far more than car… Then briskly walk down to starting position. First of all: gather your materials. Next, bend your elbows 90 degrees and lower your forearms to the floor with the elbows positioned under your shoulders and hand shoulders width apart. Sprint up the stairs, jumping high enough to skip two, or three, steps at a time. This should be the foundation of your training. You don't need to be in good shape to do this form of exercise. Write CSS OR LESS and hit save. Next, push your hips back and squat down until your thighs are parallel to the ground, then drive the hips back upwards and press back to standing. Do 10 reps on each side to complete one set. One of the biggest advantages is that you burn tons of calories in a relatively short time. Hill sprints, also known as hill repetitions, are the most powerful form of sprints that there is. If you’re a complete beginner with no fitness experience or recovering from an acute injury, HIIT is not for you (not yet until you pass the acute phase). This routine will raise your heart rate, burns mad calories, builds muscle, and most importantly—challenges you physically and mentally. The workout consists of eight exercises, and the total workout is 40 minutes routine (including the 5 minutes warm-up and cooldown). Sprint up the stairs as fast as you can while striding powerfully enough to skip every other step. amzn_assoc_linkid = "c33d69259765bb5513a4dd2e0c90aebf"; Weight Loss Benefits of HIIT. Don’t chew more than you can swallow—or else, you’re going to regret it. How to Run the Weight Off. amzn_assoc_marketplace = "amazon"; Related: Fat Be Gone With This 10-Minute HIIT Workout (provided by Popsugar). Begin by standing behind the bag, feet parallel, and at hip-width. 842 Shares HIIT (high-intensity interval training) workouts have gotten a … Keep your head slightly in front of the arms at this point of the extension. Anyone can do HIIT workouts to get this benefit. amzn_assoc_marketplace = "amazon"; Topics weight loss Cardio Workout running HIIT weight loss tips. amzn_assoc_asins = "B07YQCT5ZH,B015EUKKIW,B01N63JZYH"; As a beginner, aim first to build your endurance and strength doing plenty of walks, jogs, and total body strength training. Continues alternating legs, bringing one knee at a time to the chest as fast as possible without losing form for one minute to complete one set. 'Ultimately the most effective form of exercise for weight loss … Assume a plank position with the hands on the second step, arms straight, legs extended, and core engaged. Then, seize the ball as it bounces back in one continuous action and moves into the next rep. Lay on the floor on your back while holding a med ball, using both hands. Next, push the sled for the given distance without stopping, pause, then push back to starting position. Then slow it down to bring your breathing and heart rate back to normal. However, they serve a slightly … Hold a medicine ball a few inches in front of your chest, then take a step forward into a lunge without letting the knee go over the toes. amzn_assoc_tracking_id = "runnebluep-20"; You’ll feel much lighter on your feet once you remove the vest. Get your body familiar with the new workload, the, aim for heavier vests and more sprints. Shoot for at least three complete sets of the circuit. Next, slam the ball down into the floor with as much power as possible. Jump high enough in the air, or swing it fast enough, to pass the rope under the feet twice before landing. If you can burn 500 calories doing steady state cardio compared to 300 doing HIIT, the steady state, assuming you’ll stick with it, is going to increase your rates of fat loss compared to HIIT. While there’s no doubt that running is beneficial, there are some downsides that other types of cardio workouts don’t have. Like us on Facebook to see similar stories, The Best 10-Minute High-Intensity Workout, Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article. amzn_assoc_marketplace = "amazon"; HIIT (high-intensity interval training) workouts have gotten a lot of attention lately because they're one of the best workouts for losing weight and shedding belly fat. Remember to include at least one day of recovery between workouts as these routines are super challenging. This one is similar to the one above. Stair climbing exercises tone the calves, quads, glutes, and other lower body muscles without putting too much stress on the joints since it has less impact on the body. They help you sculpt a killer core and lower body strength, Also, ward off leg injury because of the position of your body and the shorter stride. amzn_assoc_ad_type = "smart"; amzn_assoc_ad_mode = "manual"; Pause, and then jump onto the second step and so on. Continue making your way up to the top of the stairs until you reach the last step, then turn around and slowly walk back down. Next, squat, place your palms on the floor, then kick the feet back to end up in a full plank position, quickly hop the feet back into the squat, and finally explode up in the air, reaching the arms overhead. amzn_assoc_linkid = "c33d69259765bb5513a4dd2e0c90aebf"; Next, lift your torso, bend your right knee toward your chest then take the ball over your knee and toward your foot, pause for a moment, then gradually come back to the starting position. A 30-Minute Running HIIT Workout to Speed Up Weight Loss. For more of a challenge, if you're on a treadmill, you can incorporate incline during those high-intensity intervals. Next, while keeping your core activated and back straight, bring the ball down as hard as you can (imagine that you are chopping wood with the med ball), then bring it back up to the starting position. In fact, research has reported that even doing as little as 10 minutes of HIIT workouts can have a huge positive impact on health. Last up, return the weight to the chest and repeat the movement to complete one rep. Next, while keeping the back flat, lean forward, hinge at the hips, then pull the luggage to your chest, driving the elbows straight back next to your ribs and drawing the shoulder blades together. They are fun, versatile, and challenge my body in ways that other workout routines can’t even come close. amzn_assoc_ad_mode = "manual"; Just pay attention if you’re dealing with any ankle pain. amzn_assoc_placement = "adunit0"; HIIT Workout 2 – The Body Weight Incinerator, 6 Simple Ways To Prevent Knee Pain From Running, How to Treat & Prevent Achilles Tendonitis In Runners, How To Treat & Prevent Stress Fractures In Runners, How to add HIIT Workouts For Weight Loss into your Exercise plan, When To Avoid High-intensity Interval Training For Weight Loss. Squat down, then explode forward by extending both arms and legs and throwing the med ball forward with both hands. While opting for the basic jump, jump a few inches from side to side, using both feet. amzn_assoc_placement = "adunit0"; The Fat Loss From Long Cardio vs. HIIT | … Rest for 30-seconds, then sprint back to the starting position. Sled training is a grueling workout with a simple premise: you push the sled from point A to point B as fast and as hard as possible with good technique. Even though it sounds simple, the results speak for themselves. This routine will have you covered as it will help keep your body in check when on the road. Regularly experiencing disrupted sleep can have long-term consequences for health, say scientists. Repeatedly thinking negative thoughts may lead to a build-up of harmful deposits on the brain, which are linked with Alzheimer's disease - the most common type of dementia. Assume a slight squat position, with your upper body, align or lower than your lower body then jump up and forward onto the first step, and land softly, knees slightly bent. November 1, 2017 by Jenny Sugar. Rest for one to two minutes, then repeat the circuit for four to five times. Interval Running for Weight Loss Interval training is a unique type of workout that alternates periods of intense activity with periods of rest. Here is an interval stadium workout routine to help you get into the best shape ever. But the truth is that you can lose weight faster with less work because the exercise you’re committing to has greater intensity. Make sure to keep your legs touching and in position the entire time. Start hopping over the jump rope with the right foot for 30 seconds, then switch to the left foot and repeat. Begin by standing with your feet right next to the bag, then grip the parallel handles or the material of the bag. In fact, you can get a lung-busting, muscle-burning session only by using the nearby stadium as a gym.