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HIIT Workouts - Health Clear Source
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HIIT Workouts - Health Clear Source

 

HIIT Workouts

 

High-intensity interval training (HIIT) workouts are one of the most effective ways to get quick results in a short amount of time. HIIT workouts are designed to provide maximum results in minimal time, making them a great option for those looking to make a significant change to their body and overall health in a short period. HIIT workouts involve short bursts of high-intensity exercises followed by brief periods of rest or low-intensity exercises, enabling you to burn more calories in a shorter time frame. In this blog post, we will look at some of the best HIIT workouts that can help you achieve your fitness goals quickly.

 

1) Tabata Workouts

Tabata workouts are one of the most popular and effective HIIT workouts for quickly achieving results. A Tabata workout consists of eight rounds of intense exercise lasting only four minutes. This type of workout is designed to burn fat, build lean muscle mass, and increase endurance. The short duration of the workout allows you to get your heart rate up quickly and then recover in a short amount of time.
The typical Tabata workout consists of 20 seconds of maximum intensity exercise followed by 10 seconds of rest, repeated 8 times. This means that you will be pushing yourself to the limit for four minutes. Popular exercises used in Tabata workouts include jumping jacks, burpees, squat jumps, mountain climbers, side jackknife, push-ups, etc.
No matter which exercises you decide to use in your Tabata workout, make sure you are pushing yourself to the limit for 20 seconds and resting for 10 seconds in between each round. With consistent effort and dedication, you will be able to burn fat, build lean muscle mass, and increase your endurance with this powerful HIIT workout.

 

2) Jumping Jacks

Jumping jacks are a great way to increase your endurance and burn fat. They are a classic exercise used to develop lean muscle mass. The key to doing this exercise effectively is to start out with a warm up period. Start by jumping in place, with your feet wider than shoulder width apart, and then jump up in the air with your hands clapping above your head. As you land, bring your feet back together and repeat the motion. Do this for one minute, and then rest for one minute. Repeat this cycle until you have completed the desired amount of jumping jacks. You can challenge yourself further by trying to do the jumping jacks faster, with more jumps in a minute or by adding a jump rope routine to the mix. With consistent practice, you will soon be able to do a full set of jumping jacks without breaking a sweat!

 

3) Burbees

Burpees are an incredibly effective form of HIIT workout that can help you burn fat and build lean muscle mass. This full body exercise will get your heart rate up and work your core, chest, arms, legs and back muscles. The great thing about burpees is that they don’t require any equipment, so you can do them anywhere, anytime.
To perform a burpee, start standing with your feet at least shoulder-width apart. Put your hands on the ground, then step your feet out in front of you to get into a squatted position. Kick your legs back so that you’re in a plank position, then do one push-up. Jump your feet back to your hands and then jump up into the air as high as you can, reaching your arms up above your head. Land with bent knees and repeat. You can complete this exercise for 30 seconds or set a timer and see how many burpees you can do in a certain amount of time.

 

4) Squat Jumps

Squat jumps are one of the most effective HIIT exercises for burning fat and building lean muscle mass. This exercise can be done anywhere, anytime with no equipment needed!
To perform a squat jump, begin by standing with your feet shoulder-width apart and your arms extended in front of you. Lower your body into a squatting position, keeping your back straight and your chest high. Next, forcefully push up from the ground, leaping as high into the air as possible. Land softly on the balls of your feet, then immediately lower into the squatting position again. Repeat this motion for a set number of repetitions or until you reach fatigue.
This explosive movement engages your core, glutes, quads, and hamstrings all at once, which makes it a great option to get a full-body workout. Additionally, its intensity helps burn fat quickly while also building lean muscle mass. The more intensely you perform each rep, the better the results you’ll get from it. So, give it a try and see how it feels!

 

5) Mountain Climbers

Mountain climbers are an excellent HIIT workout that can help you burn fat and build lean muscle mass quickly. This exercise involves alternating between running in place and a “plank” position, with your hands and feet on the ground. As you alternate back and forth, you will be using your core and arms to bring your knees up and down while engaging in a dynamic full-body workout.
Start in a plank position with your arms extended, hands and feet firmly planted on the floor, and your core engaged. Begin by bringing one knee up toward your chest as you alternate between legs. Your goal should be to keep your upper body stable while running in place with your legs. As you keep repeating this motion for a few sets, you will begin to feel the burn in your abs and thighs, helping you to quickly lose weight and tone up.
Getting your heart rate up and strengthening your arms, legs, and core are great benefits of mountain climbing. This exercise also helps to burn fat quickly as it is a high-intensity interval training workout. If done regularly, mountain climbers can help you achieve lean muscle mass, improved fitness, and better overall health. So try incorporating mountain climbers into your HIIT routine and see how quickly you start seeing results!

 

6) Push-Ups

Push-ups are a classic exercise that help build lean muscle mass and burn fat. They can be done anywhere with no equipment required. Push-ups can also be modified to make them easier or harder depending on the fitness level of the person doing them. To do a push-up, begin in a plank position with your hands slightly wider than shoulder width apart and your feet hip width apart. Drop down until your chest is on the ground and then push up. For an extra challenge, add some dynamic movements such as clapping between each push-up or doing mountain climbers in between push-ups. Doing push-ups regularly can help you build strength and tone your body while burning fat.

 

7) Side Jackknife

Side jackknife is a great HIIT exercise to help you burn fat and build lean muscle mass. It is an effective full body exercise that can help you to work on strengthening the core and sculpting the obliques. To perform this exercise, start by lying on one side of your body, with your legs and arms straight out from the shoulders and hips. Keeping your core engaged, bring your top leg and arm up towards each other in a controlled motion. Lower them back to the starting position and repeat the same number of times on each side. As you become stronger and fitter, you can increase the repetitions or the speed at which you do them. Side jackknife is a great way to increase your endurance and work on toning your body.

 

8) Rope Jumping

Rope jumping is a great way to get in an effective HIIT workout that is sure to burn fat and help you develop lean muscle mass. Rope jumping requires the use of a skipping rope and consists of jumping over the rope in a rhythmic fashion. This exercise can be done in 30-second intervals, and is known to be one of the most effective forms of HIIT training. When done correctly, rope jumping can help you burn up to 400 calories in just 20 minutes. This is an ideal way to get your heart rate up quickly and increase your metabolic rate, allowing you to burn more calories throughout the day. Rope jumping is an excellent way to improve your cardiovascular endurance as well as strength, so it’s an ideal exercise for those looking to get quick results.

 

9) High Knees

Exercises such as high knees are excellent HIIT exercises. This exercise can help you to burn fat and build lean muscle mass at the same time. It involves raising your knees as high as you can, almost to a running motion, for 30 seconds to one minute. You should focus on maintaining a strong core and good posture while performing high knees. Start by standing with your feet shoulder-width apart. Engage your core and lift one knee up to hip-height, then switch to the other leg and repeat the motion. Try to lift your knees as high as you can, almost like running in place. Keep switching back and forth for 30 seconds to one minute. High knees are a terrific way to raise your heart rate and improve your metabolism. The best part is that they don’t require any equipment, so you can do them anywhere! They are a great exercise to include in your HIIT workouts to maximize fat burning and build lean muscle mass.

 

10) Lunge Jumps

Lunges jumps are a great way to burn fat and build lean muscle mass. Lunges target the quads, glutes, and hamstrings and offer a full body workout. To do this exercise, start with your feet hip-width apart and step forward with one foot. Lower down into a lunge position, making sure your front knee is at a 90 degree angle. Push off from your back foot and jump up, switching the placement of your feet in the air. When you land, you should be in a lunge position with your other foot forward. Continue alternating feet and lunging for a set amount of time or repetitions. This exercise can be challenging, but is an effective way to burn fat and build lean muscle mass quickly.

 

11) Pull-Ups

Pull-ups are a great exercise for burning fat and building lean muscle mass. They target the lats, biceps, and other back muscles, making them an essential part of any strength-training program. They can be done with your own body weight or with added weight such as a weighted belt. Pull-ups can also be modified to work different muscles. For example, wide grip pull-ups work the lats while narrow grip pull-ups emphasize the biceps. In addition to being a great exercise for building muscle and burning fat, pull-ups can also help improve overall posture. To get the most out of your pull-up workout, make sure to keep your form in check and focus on slow and controlled reps.

 

12) Pilates

Pilates is a great way to burn fat and build lean muscle mass. It is an exercise that targets both your body and your mind. Pilates works all the major muscle groups, improves balance and flexibility, and increases core strength and stability. It can be a great exercise for new or experienced athletes alike.When doing Pilates, you should focus on slow and controlled movements. This will allow you to engage more muscle groups and ensure that you are targeting the right muscles with each exercise. Pilates also emphasizes proper form and alignment, so it is important to be aware of your posture during each exercise.
Some of the most common Pilates exercises include the Hundred, Single-Leg Circle, Teaser, Roll Up, Side Kicks, Swan Dive, and Swan with Arm Circles. These exercises can be done with or without equipment. If you choose to use equipment, a mat and a small Pilates ball are recommended for added resistance and a greater challenge.
Pilates is a great workout for anyone looking to burn fat and build lean muscle mass. You can adjust the intensity of the exercises depending on your fitness level and goals. With regular practice, Pilates can help to tone your muscles, improve flexibility, and enhance overall body coordination.

 

13) Commanados

Commanados are a type of HIIT exercise that work both your upper and lower body muscles. They involve the traditional push-up motion, but instead of staying in the static position, you jump up and down with each repetition. This exercise is great for burning fat and building lean muscle mass.
To do Commanados, start by getting into a plank position with your feet slightly wider than shoulder width apart and your hands just outside shoulder width. From there, bend your elbows to lower your body towards the ground, then quickly push yourself back up and jump up in the air. Land with your feet together, then immediately drop back down into the plank position and repeat the movement. You can perform Commanados for 45 seconds to 1 minute with 15 to 20 seconds of rest between sets.
Commanados are a great way to build muscle and burn fat while also increasing your coordination and agility. Incorporating them into your HIIT workouts will help you get a total body workout in a short amount of time.

 

14) Runner’s Lunge

Runner’s lunge is a great exercise for both your legs and core, as it engages all the major muscles in your lower body. This exercise is also very beneficial for improving your balance and coordination. Runner’s lunge can be done with minimal equipment and is a great way to burn fat and build lean muscle mass.
To perform this exercise, start by standing up straight with your feet together and arms by your side. Take a big step forward with one foot, bending the knee and lowering the back knee towards the floor. Make sure your front knee does not go past the toes of your front foot, as this could cause strain on the joint. Keep your upper body upright, while pressing through the heel of the back leg to lift yourself back up. Once you reach a standing position, alternate legs, lunging forward with the opposite foot. Do this 10-15 times on each leg for 1 set.
If you want to make this exercise more challenging, you can add dumbbells or weights to increase the intensity of the exercise. To do so, hold one weight in each hand when lunging and press them towards the sky when you return to standing position. This will help to build strength and increase muscular endurance.
Runner’s lunge is an effective exercise that can be used to strengthen your entire lower body while also burning fat and building lean muscle mass. With practice and consistency, you will be able to get the most out of this exercise and reap the benefits.

 

15) Walkouts

Walkouts are an excellent HIIT exercise for targeting core strength and burning fat. To perform a walkout, start in a standing position with your feet shoulder-width apart. Then bend down and place both hands flat on the floor in front of you. Keeping your legs straight, walk your hands forward until you’re in a plank position with your arms extended and your body forming a straight line from your head to your toes. Hold this position for a few seconds before walking your hands back to the starting position and standing up. It’s important to keep your core engaged throughout the entire exercise in order to work the right muscles and maximize results. Doing walkouts regularly can help you build lean muscle mass while also burning fat.

 

16) Walkouts With Push-Ups

Walkouts with push-ups are an incredibly effective HIIT exercise that helps burn fat and build lean muscle mass quickly. To do this exercise, start by standing up straight with your feet shoulder-width apart. Reach down and place your hands on the ground in front of your feet, then walk them out until you’re in a plank position. Hold for a few seconds, then come back to the starting position. From there, lower yourself into a push-up position, then perform one push-up. After that, push yourself back up and walk your hands back to the starting position. This exercise is great for burning fat and building strength in the chest, shoulders, arms and core. Add it to your routine for an intense workout that will help you build lean muscle mass and burn fat fast.

 

17) Speed Skaters

Speed skaters are a great way to burn fat and build lean muscle mass. This HIIT exercise is done by jumping from side to side, mimicking the motion of a speed skater on ice. You can do this exercise with either feet together or feet apart. To get the most out of this exercise, you should make sure to land on the outside of your feet and jump with force. Start by jumping from one side to the other, making sure to get a good range of motion and intensity. Make sure to keep your abs tight and engage your core to help balance yourself as you jump. As you become more comfortable with the exercise, try increasing your speed and intensity for a more challenging workout. Speed skaters are an excellent full body exercise that will help you burn fat and build lean muscle mass.

 

18) Air Squat

Air squats are one of the best exercises to burn fat and build lean muscle mass. The air squat is a simple bodyweight exercise that works your entire lower body, including your glutes, quads, hamstrings, and calves. To do an air squat, stand with your feet shoulder-width apart and your arms extended in front of you. Then lower your hips back and down as if you were going to sit in a chair. Keep your chest and shoulders up, making sure not to round your lower back. Push through your heels to return to standing. Aim for 3 sets of 15 reps for maximum calorie burn.

 

19) Bulgarian Split Squats

Bulgarian split squats are a great way to target and strengthen your lower body while also burning fat and building lean muscle mass. This exercise is easy to perform, but can be challenging if done correctly. To do this exercise, stand with one foot forward and the other back behind you, then lower your body into a deep squat while maintaining balance between both feet. Make sure to keep your torso upright and chest up throughout the movement. You can add weight to make it more challenging.
This exercise targets your quads, glutes, hamstrings, and core muscles. As you do the Bulgarian split squats, you’ll feel the burn in your muscles and see the fat burning away. It will also help you build lean muscle mass in your legs and hips. To maximize your results, keep your rest periods short and focus on maintaining proper form during each rep. With consistent practice and dedication, you’ll soon be able to do more reps and sets as your strength increases.

 

20) Running HIIT Workout

Running HIIT workouts are one of the best ways to burn fat and build lean muscle mass. This high-intensity interval training method combines short bursts of running with a few minutes of rest to create an effective workout that can be done anywhere. The basic format of a running HIIT workout consists of a warm-up period, followed by repeated intervals of running at your maximum effort for a set amount of time, with brief rest periods between intervals.
To get the most out of your running HIIT workout, focus on running at a pace that is fast but still manageable. You should aim to push yourself to run faster during each interval and try to keep the speed consistent. During the rest periods, take a few minutes to catch your breath, stretch, and relax before starting your next interval.
When performing HIIT exercises, it is important to remember to stay hydrated and fueled with healthy snacks and meals. Consuming high-quality proteins, carbohydrates, and healthy fats will help ensure you have enough energy to complete your workout. Additionally, staying well hydrated before, during, and after your HIIT workouts can help keep your body from becoming dehydrated.
By incorporating running HIIT workouts into your fitness routine, you can maximize the amount of fat you burn and help build lean muscle mass. So get out there and get moving – you won’t regret it!


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