HIIT Workouts For Weight Loss

Whilst there are sadly no quick fixes when it comes to burning fat, there are some methods that yield much faster results than others. When people are looking to burn fat and obtain a leaner physique, they typically focus on cardio as their primary source of exercise. Cardio is indeed a great way of burning fat, but as there are so many variants to choose from, deciding which cardio workout to follow can be a bit confusing.

Lately, HIIT has been grabbing the headlines for all of the right reasons when it comes to shredding body fat and getting fit and healthy in the process. But just what is it about HIIT that makes it so beneficial? Here’s a look at what HIIT is and what makes it so awesome.

What is HIIT?

HIIT stands for High Intensity Interval Training, and it is one of the most popular forms of cardiovascular exercise currently being performed in gyms and CrossFit boxes all over the globe. HIIT is a form of fitness training in which individuals performing the exercise will provide bursts of maximum effort and exertion at a high intensity pace, followed by intervals of slow and steady exercise at a low intensity as they catch their breath and recover.

HIIT is useful because it works on the anaerobic system, as well as the aerobic system too. The result is that your heart rate increases, and your cardiovascular fitness improves whilst you simultaneously burn fat and more calories in less time than a typical cardio workout. Most generic cardio workouts performed at, say, 40 – 60% intensity will last roughly 45 – 60 minutes. During the high-intensity phases of a HIIT workout, you will exercise at around 95% max intensity, so you burn off more calories in less time. Most HIIT workouts last just 20 minutes.

What is a typical HIIT workout?

The great thing about HIIT is that it can be adapted around a whole variety of training methods. A very simple way of explaining HIIT however, would be to head outdoors after stretching and warming up, and then to walk for 60 seconds. After those 60 seconds were up, you would then sprint as fast as you could for 40 seconds. That would then be one round completed.

You would simply repeat this process for as many rounds as you could squeeze into a 20 – 25-minute slot. You could adapt the training and base it on cycling, or swimming, or even on a bodyweight circuit in the gym.

woman working out at the gym on benches

What are the benefits of HIIT?

HIIT has been found to be extremely beneficial as of late. Not only does it help to burn fat and improve fitness, it also does that in a fraction of the time that it would take to perform a steady state cardio workout. Key benefits of HIIT include:

  • Burn fat
  • Saves time
  • Continue burning calories after the workout has finished thanks to the ‘afterburn effect’
  • Makes workouts fun
  • Very adaptable
  • Improves physical fitness and endurance

Advanced Weight Loss Workouts

On paper, losing weight is one of the easiest processes in the world. After all, the only thing you need to do is to eat less, eat healthier, and to exercise more. Simple, right? Well, no, actually. If it really was that simple, the world wouldn’t be in the grip of an obesity epidemic.

Losing weight is much harder than personal trainers on Instagram would have you believe, but if you do apply the two basic fundamentals of: Diet and exercise, you can potentially burn a lot of calories and get yourself into much better shape. If you’re struggling for ideas when it comes to exercise, here’s a look at some advanced weight loss workouts to perform at home as well as the gym.

Weight Loss Workouts at Home

To begin with, we’ll look at some workouts that you can perform in the comfort of your own home. If you’re struggling for time or if you simply can’t get to the gym, or don’t like exercising at the gym, these workouts are ideal. They’ll burn fat, tone your muscles, and leave you feeling great.

Bodyweight circuit

This first workout is a bodyweight circuit that can be performed in the garden, or the house if you have enough open space. It lasts roughly 15 – 20 minutes, yet it’s an incredibly physically demanding workout that will definitely push your body to its limits.

  • 10 push-ups
  • 10 burpees
  • 10 bodyweight squats
  • 20 stomach crunches
  • 10-star jumps
  • 20 mountain climbers
  • 60-second plank (or however long you can manage)

*Repeat the above circuit 4 times – *Rest for 60 seconds between each round

HIIT circuit [Advanced HIIT circuit]

This final workout is a High Intensity Interval Training circuit that is not to be taken lightly.

  • 60 seconds burpees
  • Rest for 60 seconds
  • 60 seconds of push-ups
  • Rest for 60 seconds
  • 60 seconds of walking lunges
  • Rest for 60 seconds
  • 60 seconds mountain climbers
  • Rest for 60 seconds

*Repeat the circuit 4 times

From BRIGHT SIDE YouTube Channel

HIIT Gym workouts

Now it’s time to get a little bit more advanced and to look at weight loss workouts that you can perform in the gym. If you’re looking for ways of mixing your training up and shedding fat in the process, these workouts are ideal.

Cardio circuit – This workout is perfect for those of you that enjoy cardio, or who simply want to burn off as many calories as possible. It’s intense, but it does work:

  • 30 calories on the rowing machine
  • 10 burpees
  • 20 calories on the stationary bike
  • 10 push-ups
  • 20 calories on the elliptical machine
  • 10 walking lunges
  • 10 kettlebell swings

*Repeat the circuit above 4 times – *Rest for 90 seconds between each round

Resistance circuit – For this workout you will need a set of dumbbells and kettlebells.

  • 10 kettlebell swings
  • 10 standing dumbbell shoulder press
  • 10 kettlebell squats
  • 10 push-ups
  • 10 overhead triceps extensions per arm
  • 10 dumbbell bicep curls per arm
  • 20 bent over dumbbell rows per arm

*Repeat the circuit 4 times – *Rest for 60 seconds between each round

Physical Activity Benefits

You should not confuse the word “physical activity” with “exercise”, which is a subclass of physical activity that is planned, structured, repetitive, and purposeful to improve or maintain physical fitness.
Read More