Maximise Your Results With These 10 HIIT Exercises For Weight Loss

High-intensity interval training (HIIT) can offer significant health benefits to people with weight loss goals by burning more calories, reducing body fat, and improving overall well-being. HIIT for weight loss is a popular exercise regime that works almost every muscle group of your body, cutting down fat all around. Adding this fitness exercise for weight loss will tone up your body fast while maintaining muscle mass. 

HIIT is intended to increase metabolic rate and maximise calorie burn in a shorter length of time than standard steady-state cardio. By taking advantage of the body's natural reaction to intense exercise, this technique creates an afterburn effect that burns calories even after the workout is over. 

In this blog, we will focus on HIIT training for weight loss, giving you a list of the best exercises and some expert insights. So, let’s wait no longer and get into the topic!

Table Of Contents

1. How Does HIIT Training For Weight Loss Work?

2. 10 HIIT Exercises For Weight Loss

3. Is HIIT Good For Weight Loss?

4. Expert’s Advice 

6. The Final Say

7. FAQs

8. References

How Does HIIT Training For Weight Loss Work?

HIIT for weight loss involves short, intense bursts of exercise followed by brief rest breaks. The key is to approach maximal effort during active intervals, increase your heart rate, and engage multiple muscle groups simultaneously. These HIIT weight loss workouts are usually shorter than traditional workouts, but their intensity makes them incredibly effective. 

Research consistently supports the effectiveness of HIIT for weight loss. One study published in the Journal of Obesity reported that HIIT for weight loss was superior to moderate-intensity continuous exercise in reducing overall body weight. The increased metabolic rate after HIIT training for fat loss, known as excess post-exercise oxygen consumption (EPOC), results in continued calorie burning, which aids fat loss even after the workout. 

During the high-intensity intervals of HIIT for weight loss exercises, the body's demand for oxygen exceeds what it can supply, creating an oxygen deficit. In order to rebalance and recover from this lack of oxygen, the body creates an oxygen debt. After exercise, the body works to pay off this debt, resulting in an increased metabolic rate that persists for hours after the workout. This prolonged increase in metabolic rate after a HIIT session results in continued calorie expenditure, which aids fat loss.

You can also opt for ToneOp Fit’s Home Workout sessions that give you the chance to connect and perform intense level workouts at home during the live session and can help you achieve your ideal body weight. 

Also Read: How To Start Your Fitness Journey At Home In 9 Easy Steps 

10 HIIT Exercises For Weight Loss

Here are the top 10 HIIT exercises that are most effective for weight loss:

1. Jumping Jacks

Jumping jacks, also known as side-straddle hops, are effective full-body weight loss exercises that can be performed virtually anywhere because no special equipment is needed.

How To Do This HIIT For Weight Loss?

• Position your feet together and allow your arms to hang by your sides. 

• Jump into the air, spread your legs shoulder-width apart and raise your arms overhead. 

• Return to the starting position and repeat.

• 40 seconds’ work, 20 seconds’ rest.

2. Push-Ups

Pushups are among the most popular bodyweight exercises, even though they may be challenging for beginners. They may be best for building the upper body and aiding in the development of the triceps, shoulders, and chest.

How To Do This HIIT For Weight Loss?

• Begin by positioning your body in a plank stance with hands placed directly beneath your shoulders. 

• Bend your body close to the ground, almost touching your chest to the floor, then straighten back to the initial stance. 

• Maintain a straight body alignment at all times. 

• 40 seconds work, 20 seconds rest.

3. Russian Twist

The Russian Twist is a straightforward yet incredibly efficient exercise for your hips and core. It is a well-liked workout among athletes due to its benefits, which enable them to twist and fast-shift directions.

How To Do This HIIT For Weight Loss?

• Position yourself on the ground with bent knees and flat feet. 

• Tilt back a little and raise your feet from the floor. 

• Clasp your hands and rotate your upper body to the right and left. 

• 40 seconds’ work, 20 seconds’ rest.

4. Mountain Climbers

The advantages of this workout are well recognised, including the development of cardiac stamina and agility while concentrating on the complete body.

How To Do This HIIT For Weight Loss?

• Start by getting into a plank position with your hands under your shoulders. 

• Bring one knee close to your chest, then swiftly alternate legs, imitating the running motion.

• 40 seconds’ work, 20 seconds’ rest.

5. Skaters 

The skater workout is an aerobic exercise where you do side jumps to increase your heart rate. It's a great home workout because it requires no equipment. Ice skating training is a 2-in-1 functional training with a focus on strengthening and increasing heart rate. It is also known as speed skating training.

How To Do This HIIT For Weight Loss?

• Balance on one foot and jump sideways, landing on the other foot. 

• Move your arms swinging from side to side to keep yourself steady. 

• 40 seconds’ work, 20 seconds’ rest.

6. Tabata

This is among the most well-liked and recognised variations of HIIT. You work out vigorously for 20 seconds, then take 10 seconds to recuperate. Repeat eight rounds, and you have completed one round of Tabata in 4 minutes. Aiming for 3-5 rounds with 1-2 minutes of rest in between will give you a fantastic HIIT workout.

7. Sprinting

Depending on your level of fitness, you can alternate between sprinting and active recovery intervals of walking or jogging when performing this version on a treadmill. In order to make sure you are in the right zone, the treadmill typically incorporates a heart rate monitor as well.

How To Do This HIIT For Weight Loss?

• Find an open space or a treadmill 

• alternate between a 30-second all-out sprint and a 60-second recovery phase of walking or jogging. 

• Repeat several rounds

8. Burpees

The first component of this two-part workout is a push-up, followed by a leap into the air. Although burpees work every muscle in your body, they primarily focus on the lats, triceps, calves, chest, and shoulder.

How To Do This HIIT For Weight Loss?

• Begin by standing upright. Lower your body into a squat, then put your hands on the floor and propel your feet behind you to assume a plank pose. 

• Do a push-up, then jump your feet back to your hands and jump into the air explosively, extending your arms up.

• 40 seconds’ work, 20 seconds’ rest.

9. High Knees

Another simple workout that does not require any special equipment is this one. High knees build stronger leg muscles while quickening the pulse, enhancing overall flexibility and coordination.

How To Do This HIIT For Weight Loss?

• Keep your feet hip-width apart and stand upright. 

• Jog in one spot, lifting your knees as high as possible with every stride. 

• Move while pumping your arms. 

• 40 seconds’ work, 20 seconds’ rest.

10. Lunge Jumps

The lunge leap is an enhanced version of the standard walking lunge exercise. This activity burns tons of calories and requires no special equipment.

How To Do This HIIT For Weight Loss?

• Begin by stepping into a lunge with one foot positioned in front and the other behind. 

• Leap into the air, swap your legs, and then land in a lunge with the other foot leading.

• 40 seconds’ work, 20 seconds’ rest.

  
  

Also Read: The Ultimate Guide To High-Intensity Interval Training For Beginners! 

Is HIIT Good For Weight Loss?

Yes, high-intensity exercise (HIIT) is very time-efficient. It takes less time to complete than moderate-intensity aerobic exercise but provides similar health benefits. HIIT for weight loss can be effective because it burns calories during and after the workout. 

Post-exercise calorie burning is a phenomenon known as excess post-exercise oxygen consumption, commonly called the afterburn. The National Academy of Sports Medicine states that high-intensity exercise causes your body to require more oxygen and calories for recovery than low- or moderate-intensity exercise. As a result, you will burn more calories in the hours after your workout. Burning calories during and after HIIT can help you achieve a caloric deficit for weight loss in conjunction with healthy foods.

A research study conducted in 2017 (by medical doctoral students Zhang, H., Tong, T. K., Qui, W. et al.) found that HIIT exercise significantly reduced body fat percentage when performed three times per week. The study also found that more energy is used from fat stores during high-intensity bodyweight workouts than during moderate-intensity exercise. 

Also Read: Top 8 Benefits Of Lifelong Fitness With Exercises And Nutrition 

Expert’s Advice 

High-intensity interval training or HIIT for weight loss can offer significant health benefits to people looking to lose weight by reducing body fat, burning calories, and improving muscle fitness and overall well-being.

You can opt for ToneOp Fit’s Diet+Fitness Plan, which helps you sweat it out in live studio sessions of HIIT exercises for weight loss, including burpees, jumping jacks, sprints and Tabata. The duration, intervals, intensity, recovery period, and cycles completed within each workout may vary based on individual preferences, fitness levels, and goals. It is important that people speak to a fitness professional before starting—any high-intensity training.

                                                                       Dt. Lavina Chauhan

The Final Say

HIIT workouts for weight loss offer a practical and time-saving solution for those who want to lose excess fat and improve overall fitness. The combination of intense effort and short recovery challenges the body and provides substantial metabolic and fat-burning benefits. By incorporating these 7 best HIIT for weight loss into your routine and following the guidelines provided, you can be on a transformational journey to achieving your weight loss goals. 

FAQs

1. Is high-intensity training for weight loss effective?

Yes, definitely! People who want to lose weight can benefit greatly from high-intensity interval training (HIIT) since it increases calorie burn, lowers body fat, and enhances overall health. Similar advantages to other forms of intense training and exercise can be obtained via HIIT.

2. Is equipment needed to do HIIT at home?

No, HIIT can be done without equipment using bodyweight exercises. However, adding simple tools like resistance bands can increase variety and intensity.

3. What is high intensity interval training for weight loss?

HIIT workouts for weight loss involve short, intense bursts of exercise followed by brief rest breaks. The key is to approach maximal effort during active intervals, increase your heart rate, and engage multiple muscle groups simultaneously. These HIIT weight loss workouts are usually shorter than traditional workouts, but their intensity makes them incredibly effective.

References

• https://toneop.com/blog/HIIT-For-Weight-Loss

• https://www.setforset.com/blogs/news/fat-burn-hiit-workout?srsltid=AfmBOoq2wAgWwrfKHGAZIhJk6VC20-BkE8S3JHXkP-yXeeNTjjat1rTt

• https://www.nourishmovelove.com/best-hiit-workouts-for-weight-loss/

• https://www.puregym.com/blog/3-hiit-workouts-for-weight-and-fat-loss/

• https://www.anytimefitness.co.in/the-ultimate-guide-to-hiit-workouts-for-weight-loss/

• https://www.medicalnewstoday.com/articles/hiit-workouts-weight-loss#summary

About ToneOp

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