HIIT For Weight Loss At Home

The high intensity interval training is good for burning your body fat.

HIIT isn’t for everyone especially for beginners and can be dangerous for some. HIIT workout recommend only when you had a recent review of your health and fitness like resting heart rate and blood pressure just to be on the safe side.

What IS HIIT Workout

High intensity interval training is known for its intensity where you can do more than one exercises with very short resting time. it can be repeated three to eight times according to the workout length.

Quick Facts About HIIT

  • It will boost your metabolism and burn fat after workout - Because HIIT is so intense and you take very short amount of rest which elevates your metabolism and burns your body fat and help you lose weight rest of the day.
  • Saves your time if you have a busy schedule - 20-30 minutes HIIT workout is more beneficial than slow workout sessions. if you don't have enough time for long workout sessions then HIIT can be best option for you.
  • HIIT workout is better than steady state cardio - HIIT burn more calories in short amount of time.
  • HIIT workout can be done with weight or body weight exercises - You need more than 2 exercises to perform HIIT. It doesn't matter you are doing HIIT with body-weight exercises or with weights.

Reasons To Start HIIT Workout

You may lose body fat faster than low intensity cardio exercises. low intensity cardio takes enough time to burn calories and lose weight, cardio will also make you lose muscles if you do this longer duration. HIIT workout keep your muscles and burns fat.

With HIIT workout You can achieve great body shape and abs which is covered by belly fat. HIIT is a great for burning your overall body fat and it will also help you to achieve low body fat. The best part of HIIT workout is that you can perform with bodyweight exercises and weights.

Benefits of HIIT Workout

  • HIIT workout Improves your metabolism so, you continue to burn fat while resting.
  • Keep muscles and burn fat, no need to worry about losing muscles while doing high intensity workout.
  • Improves your endurance and athletic performance.
  • You don’t have to spend hours of doing cardio because it will burn more calories at short time.
  • With fat loss You maybe gain some muscles mass with HIIT workout.
  • Your insulin sensitivity can be improved with HIIT workout.
  • HIIT workout can improve your VO2 max level than steady state cardio.

How HIIT Works

The fact is that, since HIIT is so intense, it will require more oxygen and energy after the workout, because of EPOC (Excess post oxygen consumption) in order to recover from it.

The High intensity workout increases your metabolism which brings your body into fat burning zone for longer duration. HIIT takes more time for recovery due to its intensity.

If you don't have time for long workout sessions then 10 to 20-minute HIIT workout sessions can be great option for you.

HIIT Workouts to lose weight

Do not forget to warm up for 2-3 minutes before the workout. You can do jogging as a warm up or jumping jacks. Choose the workout which is suitable for you like skipping rope, mountain climber, burpees etc.

Here are some examples of HIIT workouts: This is body weight only workouts and you can do this HIIT workouts any time at home.

  • Skipping rope as fast as you can for 30 to 60 seconds then allow 20-30 seconds rest and start doing pushups for 30 seconds. You can do 2-3 rounds of this HIIT workout.
  • Squats for 30-60 seconds, rest for 30-40 seconds, and start doing mountain climbers for 30 seconds. You can do 2-3 rounds.
  • Jumping squats for 40-60 second, rest for 30-40 seconds, and then start doing pushups as fast as you can for 30 seconds. You can do 2-3 rounds of this HIIT workout.

After completing first round, take rest for one minute because your muscles need some time to recover in order to perform next round. For maximum benefits you can reduce rest period according to your level of fitness and experience. You can do this 20 minute hiit workout, two times a week.


HIIT workout is the best way to getting in shape, lose weight, and burn fat. You should include high intensity interval training on your workout for better strength and for healthy lifestyle. Remember consistency is the key.

Reference: High-Intensity Intermittent Exercise and Fat Loss

Post a Comment

Post a Comment (0)

Previous Post Next Post