HIIT Workout Plan for Fat Loss and Fitness

HIIT Workouts Plan for Fat Loss and Fitness

HIIT Workout Plan for Fat Loss
HIIT Workout Plan for Fat Loss
  • HIIT Workouts
  • Benefits of High-Intensity Interval Training (HIIT)
  • Best HIIT Cardio Workout for Weight Loss

Table of Contents

The  HIIT Workout ~ an Overview

A HIIT workout consists of short bursts of intense work lasting anywhere from 10 to 60 seconds, followed by an equal or longer period of active recovery.

Depending on the workout, this cycle of hard work and recovery is repeated anywhere from 3 to 10 times.

You’ve probably heard of high-intensity interval training (HIIT) if not tried it yourself. And there’s a reason HIIT workouts are so popular: science backs them up.

There are absolutely no excuses for not getting in shape. Short work intervals followed by a short rest period keep your heart rate elevated, allowing you to burn calories at a faster rate.

Is a HIIT workout good for losing weight?

While most people are aware that physical activity is beneficial, it is estimated that approximately 20% of people worldwide do not get enough of it each day.

A dedicated fitness routine is likely your best bet for getting active unless you have a physically demanding job.

Many people, however, believe that they do not have enough time to exercise.

If this describes you, perhaps it’s time to try high-intensity interval training (HIIT).

“HIIT” workouts, which alternate between short, but intense bursts of exercise (where you go all out for a period of time) and less intense active recovery, have been shown to be more effective than traditional cardio and strength training for heart health, fat loss, and strength gain.

And the best part? You get all of those outcomes in less time.

The Secret to HIIT

Intensity is the key to making HIIT work. When doing HIIT, you cannot coast through your work periods.

The protocol is designed to give you opportunities to go hard, so you must take advantage of those opportunities.

That entails working hard, but it does not imply going all-in with your intensity.

If you’re completely new to exercise, don’t go all out at once. In addition to 15 to 30-second intervals at near-100% intensity, intervals of one to three minutes at 80% of maximum effort, followed by up to five minutes of lower-intensity exercise, have been shown to be effective for weight loss in sedentary populations.

Benefits of High-Intensity Interval Training (HIIT)

One of the most significant advantages of HIIT is that you can achieve maximum health benefits in the shortest amount of time.

HIIT improves cardio fitness nearly twice as much as longer stretches of moderate-intensity running, cycling, or other aerobic exercises in people with heart disease, according to studies.

In terms of strength gains in the body, HIIT workouts have not only been shown to yield the same amount of strength gain as more traditional resistance training in a shorter amount of time but in some cases, there were also greater improvements in strength compared to traditional resistance training.

If you want to lose weight, studies show that HIIT workouts may outperform traditional cardio in terms of fat loss.

This is due to the fact that HIIT workouts can boost fat-burning and energy expenditure for hours after exercise.

Other HIIT Benefits Include:
  • HIIT can burn a lot of calories in a short amount of time
  • HIIT can help you lose fat
  • You might gain muscle using HIIT
  • HIIT can improve oxygen consumption
  • HIIT can reduce heart rate and blood pressure
  • Your metabolic rate is higher for hours after HIIT exercise
  • HIIT can reduce blood sugar
  • HIIT improves aerobic and anaerobic performance
Best HIIT Workouts Tips to Get You Shredded Fast

The following pointers will assist you in developing your own killer HIIT routine:

  • Select a low-intensity modality that you are familiar with. For example, if you haven’t jogged in a while, don’t go all-out on running.
  • If you have joint pain, start with a low-impact activity like cycling or swimming.
  • Allow for adequate rest periods. Only by taking rest periods that are equal to or longer than your work periods will you be able to maintain sufficient intensity for HIIT.
  • Limit work periods to 30 seconds. Work periods of more than 30 seconds will be difficult to maintain at the required intensity to qualify as HIIT.
  • Begin with a few cycles twice a week. HIIT training is extremely taxing, especially when performing higher-impact modalities. To avoid injuries, adequate recovery between training sessions is required.
Here are a few simple HIIT workout examples:
  • Using a stationary bike, pedal as hard and as quickly as you can for 30 seconds. Then pedal for 2-4 minutes at a slow, easy pace. This pattern should be repeated for 15-30 minutes
  • After jogging to warm up, sprint for 15 seconds as fast as you can. Then, for 1-2 minutes, walk or jog at a slow pace. This pattern should be repeated for 10-20 minutes.
  • Perform 30-90 seconds of squat jumps as quickly as possible. Then for 30-90 seconds, stand or walk. This pattern should be repeated for 10-20 minutes.
Why You Shouldn’t Do HIIT for Every Workout

This intense workout template has become shorthand for almost any type of boutique fitness class that includes multiple exercises, different stations, and plenty of sweat.

The term is thrown around so much that many people who have taken a HIIT class may not fully comprehend why they are pushing so hard through the protocol’s stop-and-start nature.

That doesn’t stop HIIT from being a popular choice for boutique gyms and fitness clubs – the workouts pack a lot of activity into a short period of time, which is ideal for consumers looking for the most bang for their buck and trainers and gyms looking to fit in as many sessions as possible.

10 Best HIIT Cardio Workouts for Weight Loss

If you want to lose weight quickly, HIIT cardio workouts can help. High-Intensity Interval Training (HIIT) is a cardiovascular exercise that is performed at a high intensity for a short period of time.

  • Burpees
  • High Knees
  • Side Jackknife
  • Russian Twist
  • Lunge Jumps
  • Jumping Jacks
  • Mountain Climbers
  • Rope Jumping
  • Push-ups
  • TRX Pull-up

HIIT cardio workouts are one of the best ways to train without spending a lot of money on expensive equipment.

However, it is strongly advised to seek expert advice before proceeding to avoid any unnecessary trouble.

To avoid injuries, wear the proper shoes as well as other protective elements.

Along with the training, you should also take care of your body’s nutritional needs in order for the training to be effective.

Have a happy start!

People also ask

What HIIT workouts are best?

8 Best HIIT Cardio Workouts for Weight Loss

  • Burpees is a two-part exercise that involves a push-up, followed by a leap in the air
  • High Knees. High Knees is another easy exercise with no requirement for training equipment
  • Rope Jumping
  • Push-ups
  • Side Jackknife
  • Lunge Jumps
  • Jumping Jacks
  • Mountain Climbers
What are the 4 types of HIIT exercises?

Let’s take a look at the various types of HIIT you can do from home:

Tabata, cardio HIIT, full-body HIIT, HIIT with weights, and HIIT for runners.

Does HIIT burn belly fat? Can HIIT help you lose belly fat?

According to a 2018 meta-analysis of 39 studies involving 617 subjects, the answer is yes. According to the study’s authors, “HIIT significantly reduced total (p = 0.003), abdominal (p = 0.007), and visceral (p = 0.018) fat mass.”

Are HIIT workouts effective for weight loss?

One of the many reasons HIIT workouts are so popular is that they are extremely effective at losing weight.

When trying to lose weight, you want to burn fat while also building lean muscle so that you can continue to burn fat.

HIIT forces your body to burn fat for energy rather than carbs. This makes fat loss more efficient.

How long should a HIIT session last?

Approximately 30-60 minutes

A HIIT session should last between 30 and 60 minutes, including warm-up and cool-down time.

Ratios of HIIT: Each high-intensity interval, as stated above, consists of a work phase and a recovery phase.

How do you start a HIIT routine?

Create Your Own HIIT Workout

  • Jumping jacks.
  • Squat.
  • Bicycles.
  • Push Up (modified for beginners).
  • Decreasing Your Rest Time. Do each exercise for 45 seconds and rest for 15.
  • Make Your HIIT longer. Add more arm, core, legs, and cardio exercises in – push 8 exercises to 9 or 10
  • Repeat Your HIIT
How long should beginners do HIIT?

A HIIT workout can be as long or as short as you want it to be!

As a starter, start with 10-15 minutes of interval training and gradually increase the number of intervals for a longer workout as your fitness improves.

What is the easiest HIIT workout?

Here are 8 HIIT simple workouts for you to try.

  • The leg burner. 4 Rounds for time
  • 5 round mayhem. Complete 5 rounds
  • 16-minute EMOM (every minute on the minute)
  • 20-minute AMRAP (as many rounds as possible within 20 minutes)
  • Burpee hell.
  • To hell and back
  • The Grinder
  • The stabilizer
What are the disadvantages of HIIT training?

The cons of high-intensity exercise

  • High-intensity exercise is not appropriate for everyone. You should before now have a basic level of fitness to take part in HIIT training due to its intensity
  • You have a higher risk of injury
  • It can make you dizzy
  • It will make your muscles sore
Is HIIT suitable for beginners?

HIIT training is beneficial to people of all fitness levels. It will be especially beneficial for newcomers.

The results will be visible and noticeable very quickly. So, even if you are new to working out, you should incorporate HIIT into your workout routine (2-3 times a week)

Which is better HIIT or cardio?

“Numerous research studies have shown that HIIT programs can yield comparable cardiovascular improvements to more traditional, steady-state exercise programs, such as running or cycling,” Kusmiesz said.

What is the quickest way to burn fat? What burns fat the fastest?

HIIT (high-intensity interval training): It is most likely one of the quickest and most effective ways to lose stomach fat and lower overall body fat percentage

HIIT is a high-intensity short period of exercise lasting no more than 30 minutes, with short breaks of 30-60 seconds for recovery.

Is it safe to do HIIT on a daily basis?

HIIT is a great, safe, and effective workout, but it’s not something you should do every day.

Limit yourself to three times per week. You’ll still reap the benefits and give your body enough time to recover.

Is It Safe to Do HIIT Every Day? What happens if I do HIIT every day?

However, doing an intense exercise like HIIT every day puts you at risk of injury, overtraining, and mental burnout, and prevents your muscles from recovering and strengthening

What are 3 types of HIIT workouts? 5 Types of HIIT Workouts?
  • Just 4 minutes is all you need to blast your body into action and melt fat, fast.
  • EMOM

What are examples of HIIT?

Here are a few simple examples of HIIT workouts:
  • Using a stationary bike, pedal as hard and fast as possible for about 30 seconds. Then, pedal at a slow, easy pace for 2 – 4 minutes.
  • After jogging to warm up, sprint as fast as you can for about 15 seconds
  • Do squat jumps as quickly as possible for about 30 – 90 seconds.
What are the best HIIT exercises for belly fat?

HIIT Exercises to Lose Belly Fat Faster

  • Slam Ball. Easy to do and with multiple benefits that will increase your endurance and build muscle at the same time.
  • Cable Woodchopper
  • Battle Rope
  • Prowler / Sled
  • Mountain Climbers
  • Weighted Burpee
  • Kettlebell Swings
  • Kettlebell Long Cycle
Is it okay to do HIIT on an empty stomach?

“Continuous cardio burns fat and can be done when you wake up and without food.” Try going to that HIIT workout on an empty stomach.

You’ll not only have noticeably lower performance, but you’ll also likely feel sick and off-kilter as your body scrambles for energy for the higher-intensity pieces but has nothing to grab.”

Who should not engage in HIIT?

People in the following categories should probably avoid HIIT workouts, at least until their health improves: People who have been injured.

Women who are expecting or in their first 3-6 months after giving birth

What should I do after HIIT?

Physical recuperation: After a HIIT workout, the best thing you can do is keep moving slowly.

A few minutes of slow cycling or walking helps your heart transition from work to rest more smoothly and keeps your blood flowing, delivering more nutrients and oxygen to your tired muscles.

How do I get started with HIIT at home?

Here’s a basic HIIT running workout to get you started.

30 seconds of brisk running/jogging For 2 minutes, jog/walk at a slower pace. Following your rest, aim for another 30-second run/jog.

Continue until you are exhausted or after about ten “push/rest” intervals.

What effects does HIIT have on your body?

She claims that HIIT increases “the number of calories your body burns during and after your exercise session.”

Furthermore, “your metabolism tends to increase, allowing you to use fat as fuel,” she added.

This means you’ll be burning more stored fat and may lose weight or at least some body fat.

Does HIIT help you tone your body?

HIIT (High-Intensity Interval Training) is an excellent method for losing weight because it provides both an aerobic and a strength-building workout.

There is no better option than a high-quality HIIT workout if your goal is to get lean and build a strong and toned physique.

How frequently should you do HIIT?

Two to three times per week

So, how much HIIT do I need to do? Wong believes that two to three days of HIIT per week is sufficient, as long as you allow for 24 hours of rest and recovery between sessions.

So, if you want to exercise four times per week, he recommends two HIIT sessions and two resistance training sessions.

Are HIIT workouts at home effective?

One 23-minute home HIIT session per week can boost aerobic capacity, lower blood pressure, and lower body fat, according to a study published in Medicine & Science in Sports & Exercise…and one session is nearly as effective as three 23-minute sessions per week.

What does HIIT stand for?

High-Intensity Interval Training

HIIIT is an abbreviation for High-Intensity Interval Training.

HIIT is a type of exercise, whether cardio or resistance training. HIIT alternates between high and low-intensity (or recovery) periods.

If my legs hurt, should I do HIIT?

It may feel uncomfortable, and you may need to rest for a day or two if it’s really sore, but you shouldn’t be causing any further harm.

Avoid high-intensity activities at first and gradually reduce to a moderate level of exercise to allow your body to recover and strengthen.

Why am I so sore after doing HIIT?

“Delayed onset muscle soreness, aka DOMS

“DOMS is stiffness and pain that you feel between 24 and 48 hours after doing the high-intensity physical exercise that your body isn’t accustomed to,” explains registered osteopath Leah Hearle, who treats sports injuries in elite athletes.

Are 20 minutes HIIT workout sufficient?

It takes some trial and error to find the ideal duration for a HIIT workout. I’ve discovered that the sweet spot is between 20 and 30 minutes.

If your workout lasts longer than 30 minutes, you’re most likely not working hard enough to reap the full benefits of HIIT.

How long should I do HIIT for weight loss?

The guidelines for HIIT are less clear, but most experts agree that three 30-minute workouts per week will suffice for most people if the intensity is high enough to reap the benefits of HIIT

Is it better to walk or do HIIT for fat loss?

“(With HIIT), you will produce an after-burn effect with 25% more calories burned post-workout compared to going for a run or walk,”

Reed explained, adding that your metabolism can be boosted by up to 10% for three days following a HIIT workout.

Is HIIT better than weight training?

Strength training alone will result in muscle gain and a tighter, stronger-looking physique.

It will have no effect on the cardiovascular component of a well-rounded fitness program.

Doing cardio, specifically, HIIT will accelerate body fat loss more quickly than strength training alone.

Is HIIT safe for people over 40?

And the more you train, the better your results will be.

“HIIT can help you maintain endurance and explosiveness, as well as strengthen your cardiovascular system to help you avoid heart disease, manage insulin levels, and, of course, look good well into old age,” says Liles.

How many days a week should I do HIIT?

2–3 times per week

Most experts agree that HIIT training should be done 2 to 3 times per week, depending on the intensity and that it works best when combined with other types of low-impact training, such as resistance training.

75 minutes of HIIT or another high-intensity activity is usually recommended.

Which part of the body loses fat first?

Losing weight is primarily an internal process. You will lose hard fat that surrounds your organs such as the liver and kidneys first, followed by soft fat such as waistline and thigh fat.

Fat loss around the organs causes you to become leaner and stronger.

HIIT workouts for weight loss female ~ 10 Exercises for Women to Burn Fat, Toning, and Fitness
  • High Knees
  • Burpees
  • Jumping Lunges
  • Bicycle Crunches
  • Ab Crunches
  • Arm Curl Jack Knife
  • Battle Rope
  • TRX Pull-Ups
  • Mountain Climbers
  • High-Intensity Jumping Jacks
  • Rope Jumping
  • Jump Squats
  • Russian Twist
  • Sprint
  • Flutter Kicks
8 HIIT exercises to do in the gym
  • Kettlebell swings. To see this content you need to update your cookie settings
  • Rowing Machine. Rowing machine.
  • Russian Twists with a medicine ball. Russian Twist.
  • Jump the PLYO Box.
  • Burpees
  • Plank
  • Sprints
  • The Assault Bike. Assault Bike.
HIIT workouts for men

Best HIIT Workouts

  • Push-ups.
  • Sit-ups.
  • Lunges
  • Crunches
  • Jumping jacks.
  • High knees.
  • Cable chops.
  • Squat



Leave a Reply