HIIT For Weight Loss



Published on: 01-Feb-2023


10 min read


Updated on : 02-Nov-2023




Anjali Dwivedi


HIIT For Weight Loss

HIIT For Weight Loss

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We have been dealing with the coronavirus for years, and many of us are learning to enjoy doing things carefully, like making bread or getting DIY spa and grooming. Unfortunately, workouts are not one of them; we are prepared to suggest that homebound fitness is beginning to feel like something that must be endured to preserve even a minimal level of physical or mental health. This workout is usually suggested to people looking to lose weight  or the body's overall fat content.

You have gone through three to four websites and at least a half-dozen fitness apps to see if kettlebells are back in stock. One of the fastest exercises you can perform at home is high-intensity interval training (HIIT). Of course, nothing prevents you from performing a HIIT workout at home if you have heard of it. However, if paired with a power detox , HIIT can help you achieve desired results faster.

Table Of Contents

1. What Are HIIT Workouts?

2. 4 Amazing Benefits Of HIIT

3. Top 8  HIIT Exercises

4. The Final Say
5. FAQs

What Are HIIT Workouts?

As the name implies, HIIT (High-Intensity Interval Training) training entails quick rest intervals between intense, maximum-effort actions. These short bursts have been shown to enhance cardiovascular health and sports performance. You will lose weight quickly, and the weight loss lasts long after the typical quick workout. It is perfect if you want to exercise only for a short time, which seems unlikely if you exercise in your living room.

You may perform a HIIT exercise whenever you need a break during the workday because most of them have a 20-minute maximum duration. Then you can concentrate on what has to be done next. As you progress through the set, the rounds should get more challenging and taxing since you want to push as hard as possible. This approach is fantastic since it can perform various moves with little to no equipment.

4 Amazing Benefits Of HIIT

Amazing Benefits Of HIIT

High-intensity interval training offers multiple benefits. Let us look at some of these benefits.

1. Efficiency

The best sort of exercise for a hectic schedule is HIIT. Although HIIT workouts typically last 30 minutes, some may be completed in as little as four minutes. Studies show that interval training can help you make more progress than an hour of treadmill running. A HIIT workout is one of the most effective methods to fit in exercise and raise your heart rate, whether you want to fit it in during your lunch break or just find it difficult to stay in the gym for more than 30 minutes.

2. Do It From Anywhere

Short, intense bursts of any aerobic activity are used in HIIT sessions. Running, bicycling, and other HIIT exercises promote weight reduction, which is one of the many reasons they are so well-liked. You want to burn fat while attempting to reduce weight and develop lean muscle to keep burning fat. HIIT challenges your body to burn fat for energy rather than carbohydrates. This increases the effectiveness of fat loss. It is challenging to shed fat and keep muscle when on a diet. However, studies have shown that HIIT might help you maintain your hard-earned muscles while burning the fattest. A HIIT workout not only burns more calories than regular cardio.

3. Increases Metabolism

The creation of your human growth hormone is stimulated by HIIT exercises, which also result in greater fat burning and muscle preservation (HGH). During the following 24 hours, it increases by 450%. Your metabolism is thereby boosted in the short term, and your total metabolic rate is raised with regular HIIT exercises. Your risk of gaining weight decreases with a faster metabolism. Your body can effectively remove toxins from your system if it functions correctly. As already said, it can continue to burn calories even after your HIIT workout. A HIIT workout revs your body's metabolism to a point where fat-burning results persist for hours after the activity.

4. Improves Heart Health

Your cardiovascular health is one of the most significant advantages of HIIT exercises. Most people are not accustomed to exerting anaerobic levels. Short bursts of activity help increase your heart and oxygen intake. Studies indicate that HIIT exercises lower blood pressure, heart rate, and blood sugar levels.

Top 8 HIIT Exercises

 Here are the top 8 HIIT exercises that are most effective. 

1. Jumping Jacks

Jumping jacks, also known as side-straddle hops, are full-body workouts that can be performed virtually any place because no special equipment is needed.

2. Push-ups

Pushups are one of the most popular bodyweight exercises, even though they may be challenging for beginners. The upper body may be built best with them. It aids in developing the triceps, shoulders, and chest.

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.

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.

5. Rope Jumping

Numerous individuals prefer rope jumping, commonly known as skipping, to jogging due to its many advantages. It is a lot of fun, very calorie-burning, and relatively simple.

6. Burpees

A push-up is the first component of this two-part workout, 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.

7. 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 body flexibility and coordination.

8. Lunge Jumps

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

The Final Say

One of the most significant ways to exercise without spending much money on expensive equipment is to do a HIIT cardio workout. However, to do it correctly and prevent accidents, it is strongly advised to obtain professional help.

Wear the appropriate footwear and other protective gear. For your training to be practical, you must also attend to the suitable dietary needs of your body. 


1. Can I practice HIIT at home?

Yes, HIT can be practised exceptionally well at home or even on the go with little gear. For example, bodyweight HIT programmes may be organised using exercises like push-up variations, pull-up variations, wall sit variations, squat variations, and plank variations, among others.

2. How can HIIT benefit me?

HIIT enhances anaerobic and aerobic fitness, cardiovascular health, fat oxidation, mass muscle maintenance, blood pressure improvement, and cholesterol improvement.

3. How long should a HIIT exercise session last?

The length of your HIIT exercises will ultimately depend on your fitness objectives, but we advise keeping them between 30 and 45 minutes for maximum efficacy.

4. Is HIIT accessible to all people?

HIIT may be used with any population as long as it is appropriately planned and managed. There is evidence that HIIT can be beneficial for any type of individual.

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