Introduction:
HIIT workouts are incredibly effective at building muscle and burning fat. This kind of workout puts your body into the afterburn effect, where it continues to burn calories even after the workout has ended! If you aren’t sure what HIIT workouts are, this infographic will give you an overview of what you can expect during the course of these intense, but fun, workouts! But if you want to get right to it, check out these top 10 HIIT workouts that will help you reach your fitness goals in no time!
What is HIIT?
HIIT stands for High Intensity Interval Training. Essentially, you're alternating periods of intense anaerobic exercise with periods of less-intense recovery exercise for the same muscle group. For example, sprinting for 30 seconds and walking briskly for one minute could constitute a high-intensity interval training interval. One of the major benefits is that it allows your muscles to make rapid improvements in both strength and endurance by utilizing a higher percentage of fast-twitch muscle fibers as well as fast energy releasing carbohydrates such as phosphocreatine.
Health Benefits of HIIT
The biggest benefit of high-intensity interval training is the afterburn effect that lasts up to 36 hours. This burn means a calorie deficit can be created, which may lead to weight loss over time. In a study conducted by Professor Izumi Tabata (yes, his name is even Tabata!), one group was given low-intensity workout plans with no form of exercise; the other group followed Tabata's intense training method with four minutes of intense exercise. This sounds counterintuitive at first, but it didn't take long for researchers to realize that each participant was burning more fat during their resting periods than those in the low-intensity group!
How to Lose Weight With HIIT?
It's best to approach an intense, high-impact workout like HIIT with a sound fitness plan. A fitness coach or personal trainer can set you up with a program that will help you develop the physical skills needed for this type of training as well as teach you how to perform it safely. If you have no experience with working out at all, start small by performing intervals of activity such as two minutes on, one minute off. As your fitness level improves and your energy levels increase, move onto more intense workouts like six minutes on, one minute off.
30 Day Quick Start Guide To Doing HIIT:
HIIT training is a great way to burn fat, lose weight, build muscle, and improve your health. That's why most people choose it as their go-to workout. It offers a challenging cardio routine that can be done at home or the gym that only takes up 20 minutes of your time. This is the perfect type of exercise for those who have little time to work out.
3 Levels Of Intensity For Different Goals
When it comes to high-intensity interval training, there are two options: Tabata intervals, which are 20 seconds of work followed by 10 seconds of rest, and shorter intervals that last 30 seconds on and 30 seconds off. It's all about knowing your limits.
Depending on your fitness goals, consider what you want out of the workout. Do you want a high intensity workout in a short amount of time? Check out these five tabata workouts for all fitness levels. Want more strength training? These six bodyweight workouts will build muscle and shred fat. For cardio, these five intense HIIT workouts for runners will help burn off fat fast!
Is It Safe To Do Strength Training While On A Diet?
Can you strength train while on a diet? Yes, but there are some important things to consider before you head into the gym. You want to make sure that you are not increasing your overall calorie intake by exercising (or substituting one set of food for another) since this can have a negative effect on your weight loss results. Here are some tips for getting the most out of your workout while on a diet:
-Exercise in the morning after an overnight fast – doing so will put your body in fat-burning mode so it uses more fat than carbohydrates as fuel during your workout.
Effective Sample Workout Routines For Beginners:
To combat growing boredom or discouragement, one of the best ways to keep your fitness routine fresh is by alternating the type of workout you do. Think about adding in new workouts on a regular basis--say every few weeks or month--to keep your body guessing and shock it out of that stage where things feel too easy.
A good way to start is by doing HIIT (high-intensity interval training) where you alternate bursts of all-out, effort with recovery periods at a lower intensity level. Try jumping rope for 30 seconds as hard as you can, then recovering with light jogging in place for 60 seconds, then back again! Repeat 8-10 times. Rest 1 minute before repeating three more times if desired.
Tricks To Ease Into Doing High Intensity Interval Training:
In order to reap the full benefits of HIIT workouts, it's important that you don't overload your body with too much. Some ways to ease into a high intensity workout include warming up, alternating cardio sessions with weights or weight-bearing exercises, gradually increasing your speed, distance or elevation on the treadmill as your fitness level improves, performing sprints as well as walking recovery periods, etc.
Recommended Products And Equipment That You Need For A Home Gym:
So you want a home gym, but don't know where to start? Here's your guide for what you need! With some equipment, such as weight benches and treadmills, the first question should be whether or not you actually need it. Is the goal of your home gym simply a place to have some equipment so that when friends come over they can workout or are you hoping to be able to use these items regularly? You might have an easier time deciding if this is just for occasional use. If so, then a barbell set with adjustable weights may work. For more frequent use though, I recommend starting with a cardio machine for convenience, like a treadmill or elliptical, then purchasing other items as needed.
Adjusting What You Eat And When To Help Increase Your Body's Efficiency For Burning Calories:
#1: Add more protein and fat to your diet, which is going to reduce cravings for carbohydrates. Protein in particular can also increase the number of calories you burn. For example, if you eat three meals a day with 20 grams of protein each, that's an extra 600 calories a day just from adding protein! So add some chicken, eggs, or fish at breakfast; at lunch add something like lentils or chickpeas; for dinner try adding tofu or black beans. #2: Drink more water - It is estimated that we need about 50% more water as our bodies adjust to increased exercise levels. If you were at 12 glasses of water a day before hitting the gym then you'll want 18 glasses afterwards.