Boost Your Fat Burn with HIIT Workout

HIIT Workout

HIIT workout is only for those who are somewhat advanced in their aerobic capacity. It can be something to aspire for and is great for weight loss.

Cardio Facts

Cardio is an essential part of anyone’s quest for weight loss. A cardiovascular exercise gets your heart rate high enough to strengthen your heart and tap into your fat reserves. There are many other benefits to fitting a good cardio workout into your day. They include more energy, mental clarity, stronger lungs, better sleep, and, of course, the biggie: weight loss.

How do Choose Cardio Workouts?

So how should you go about your cardio workouts? It depends on what type of person you are. There are two different classes of cardio: slow and steady, and high-intensity interval training. Both can help you reach your weight loss goals, but they each have their pros and cons.

It is easier to take the slow and steady route. It is easier on your body, your joints, your lungs, and your heart. It is not easier, however, on your schedule. To get enough benefits from a low-intensity cardio workout, you would have to complete a 45-minute workout at least three times a week. If you cut it down to any less than that, you would end up seeing little to no results. You would still be doing something good for yourself and your health, but for those who are trying to lose weight fast, this isn’t the right route for you since this requires a lot of patience.

Low-Intensity Cardio Workout

There are other benefits to low intensity cardio. This type of exercise has been proven to aid in mental health as well. “I’m not crazy!” you say. Well, I don’t mean to offend but we all have some chemical imbalance in the brain. It comes from the environment that we live in – the air we breathe, the food we eat, and the products that we use. A long, steady cardio workout releases endorphins to the brain that help us feel better. These endorphins have sort of a stimulating effect on us – giving us more energy and a more positive outlook. It also helps relieve stress.

Good examples of a slow and steady cardio would be jogging, hiking, biking, treadmill, elliptical, dancing, or skating. The important thing is that you have endurance throughout the exercise routine to keep a steady pace. This type of exercise would be good for anyone who has heart problems, joint problems, anyone suffering from moderate depression, and anyone who just simply enjoys the simplicity.

HIIT Workout

HIIT Workout
HIIT Workout

This type of exercise involves a shorter workout with bouts of high-energy intervals where you give it you are all. These types of exercise usually take less than half an hour to complete but give a worthwhile workout. It is challenging and isn’t for amateurs or those who are just starting to exercise. It is, however, great for weight loss. High-intensity interval training is proven to burn more fat in 20 minutes than regular cardio. It has also been determined to target abdominal fat, which is the most dangerous and unsightly fat to have.

Jogging HIIT Workout

To do this type of exercise, you would just choose your favorite cardio, for example, jogging, and turn it into a quick, effective workout by doing intervals of full throttle sprinting and walking. Here is a case of this jogging workout using the Tabata protocol HIIT:

  1. Warm Up- 5 minutes of jogging
  2. 20 seconds of sprinting
  3. 10 seconds of walking
  4. Repeat for 4 minutes x 3 with 3 minutes of jogging between circuits

This type of exercise is only for those who are somewhat advanced in their aerobic capacity. It can be something to aspire for and is great for weight loss. No matter which type of cardio workout you prefer, both will help you get fit and skinnier.

Treadmill HIIT Workout

Treadmill could be the best option when you are performing HIIT Workout. If you only spend 10 minutes on a treadmill, then you will be able to reduce your fat quickly.

  • 2-minute brisk walk on an incline position
  • 2-minute jog on an incline position
  • 1-minute run on an incline position
  • 2-minute brisk walk on an incline position
  • 2-minute jog on an incline position
  • 1-minute uphill sprint

Booty HIIT Workout

Booty HIIT Workout works tremendously effectively for your glute muscles. Here is a sample of booty HIIT workout.

  • 60 seconds run
  • 20 squats
  • 30 jumping jacks
  • 30 fire hydrants  (15 each leg)
  • 30 jumping jacks
  • 12 mountain climbers
  • 30 jumping jacks
  • 20 walking lunges
  • 15 donkey kicks (15 each leg)

Indoor HIIT Workout

It’s easy to perform HIIT exercises at home by giving 5 to 10 minutes to your workout. Look at this sample HIIT Workout that typically works extraordinarily for blasting your fat.

  1. Lunge Jumps
  2. Push-ups
  3. squats
  4. Chair Dips
  5. Mountain Climber

Outdoor HIIT Workout

Similarly, you have one more option to perform HIIT Workout and probably it is one the most effective option. True, this option is all about to work HIIT outdoor. Have a look for this HIIT Outdoor Workout.

Park Bench

  • 1-minute jog, 30 seconds sprint
  • 20 single leg steps up
  • 20 squat jumps
  • 20 triceps dips


  • 1-minute jog, 30 seconds sprint
  • 20 incline push-ups
  • 30 squats jumps
  • 10 incline lever
  • pull-ups

Park Bench

  • 1-minute jog, 30 seconds sprint
  • 10 decline push-ups
  • 20 power knee steps
  • 10 burpees

So, these are all option available for HIIT workout that you can perform anywhere and anytime.

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