Introduction
Doing HIIT (High-Intensity Interval Training) exercise for weight loss is the best and most effective way for the body. It not only helps in burning calories in your body, but it also speeds up the metabolism, which speeds up the process of weight loss. If you are also thinking of reducing your body weight and you do not understand “What are the best HIIT exercises for weight loss?”
then this blog post is for you. In this blog post, we will discuss in detail about the benefits of HIIT, precautions and the best HIIT exercises for weight loss which will prove to be more beneficial for you.
What is the best HIIT exercise for weight loss?
HIIT i.e. High-Intensity Interval Training, it is a workout technique in which high-intensity exercises and low-intensity exercises are completed. For example, running fast for 30 seconds and then walking slowly for 1 minute. This process is repeated for at least 15-20 minutes. The biggest advantage of HIIT exercise is that it helps in burning more calories in less time.
Benefits of the best HIIT exercises for weight loss
- Burning calories faster :~ While doing HIIT workouts, your body spends more energy, which burns calories. And weight changes are seen in your body.
- Increasing metabolism :~ Even after doing HIIT workouts, the body continues to burn calories for several hours, which is called EPOC exercise (Excess Post-Exercise Oxygen Consumption).
- Saving time :~ The best HIIT workouts for weight loss are completed in just 15-20 minutes, which is best for those who have less time.
- Burning fat :~ HIIT exercise helps in reducing body fat rapidly, especially in reducing belly fat, which keeps your whole body healthy.
- Improves heart health :~ Doing HIIT exercise increases the capacity of heart health and keeps blood pressure under control. To avoid heart health problems, exercise regularly and stay away from smoking.
Best HIIT exercises for weight loss
Now we will know about those HIIT exercises which are considered best for body weight loss. You can easily do this exercise at your home or in the gym.
1. Burpees Exercise
Burpees is a great and most important example of HIIT workout. Which keeps your whole body active and also helps in burning calories.
How to do:
- Stand straight on a flat place.
- Place both your hands on the ground and take the feet back (in push-up position).
- Do one push-up.
- Bring the feet back in front and jump up.
- Keep repeating this process rapidly.
- Do it for at least 3-4 minutes.
Benefits: By doing burpees exercise, the muscles of the whole body are activated and calories are burned rapidly in your body, which helps in reducing your body weight.
2. Mountain Climbers Exercise
Mountain climbers are another great HIIT exercise that targets the muscles of the stomach, shoulders and legs and strengthens them as well as reduces their fat and helps in keeping your body healthy.
How to do:
- First of all, get into a push-up position.
- Bring one leg forward and the other leg back.
- Then bring the other leg forward and chase the first leg, as if you are running.
- Do this continuously at a speed according to your ability.
Benefits :~ This exercise strengthens your core muscles and helps burn calories. This exercise increases your stamina and is very beneficial for men.
3. Jump Squats Exercise
Jump squats are a high-intensity exercise that targets the muscles of your legs and glutes and strengthens them to a great extent. It is the best HIIT exercise for weight loss.
How to do:
- Spread both your feet shoulder-width apart.
- Get into a squatting position.
- Jump upwards and raise both hands.
- Come back into a squatting position.
- Continue doing this for 2-3 minutes as per your capacity.
Benefits :~ This exercise increases the strength of the legs and helps you burn more calories in your body.
4. High Knees Exercise
The high knee exercise is a simple but very effective HIIT exercise for weight loss that improves your cardiovascular health.
How to do:
- Stand straight on a flat surface.
- Lift one leg up and jump with the other leg.
- Move your hands up and down.
- Do this quickly for 3-4 minutes.
Benefits :~ This exercise increases your heart capacity and it also helps in keeping your heart healthy. Also, it helps in burning calories.
5. Tuck Jumps Exercise
Tuck jumps are an advanced HIIT exercise that helps in keeping the legs and core muscles healthy and it strengthens your body as well as reduces belly fat.
How to do:
- Stand straight on a flat surface.
- Jump upwards and bring the knees towards the chest.
- Come back down and repeat it.
Benefits :~ This is the best HIIT exercise for weight loss which increases the strength of your legs and helps in burning calories in your body.
6. Push-Ups Exercise
Push-ups exercise is a classic exercise that targets the muscles of your chest, shoulders and arms and makes it strong.
How to do:
- First of all, come into the push-up position.
- Come down by bending your elbows.
- Then take it up.
- Do it as fast as you can.
Benefits :~ This exercise increases your upper body strength and helps burn more calories.
7. Skipping Rope Exercise
Skipping rope is a great and simple cardio exercise for weight loss which can be a part of HIIT workout.
How to do:
- Hold the rope on both sides with both your hands and jump.
- Do it fast.
- Do it 80-90 times.
Benefits :~ This exercise helps you burn calories and increase heart capacity, which increases your heart health.
8. Plank Jacks Exercise
The best HIIT exercise for weight loss is Plank Jacks. It is a core-strengthening exercise that strengthens your stumps and is a part of HIIT workout.
How to do:
- To do this exercise, come into plank position.
- Spread the legs apart and then bring them back.
- Do it fast.
Benefits :~ This exercise strengthens the core muscles and helps burn more calories.
Things to keep in mind while doing the best HIIT exercises for weight loss
- Warm up :~ Before doing HIIT workout, do 5-10 minutes of warm-up exercise so that your muscles can be protected from injury.
- Take care of the correct form :~ Exercising in the wrong form can cause injury to your body, so do the exercise correctly.
- Take care of hydration :~ During HIIT workout, the body sweats a lot, so drink enough water and keep the body hydrated so that there is no shortage of water in your body.
- Do it according to your ability :~ Before starting any workout, start slowly and gradually increase the intensity. So that your endurance also increases while working out and you can do more workouts.
- Take the right diet :~ The body does not become healthy only by doing workouts. Therefore, along with doing HIIT workout, it is important to take a balanced diet so that your body can get enough energy.
Conclusion
Doing HIIT exercises is a great option for weight loss. It not only helps your body burn calories, but it also speeds up metabolism. If you are also wondering “What are the best HIIT exercises for weight loss?” So you must follow all the exercises mentioned in this blog post. Do them regularly and follow the right diet plan. You will soon be able to achieve your weight loss goal.
Best HIIT Exercises For Weight Loss. FAQs :~
Which HIIT workout is best for weight loss?
Burpees exercise is considered to be the best among HIIT workouts for weight loss. It is a full-body workout that helps burn calories and increase your body’s metabolism. Burpees exercises include movements like push-ups, squats and jumps, which activate all the major muscles of the body. Apart from this, mountain climbers and jump squats are also excellent HIIT exercises for weight loss. These exercises help in burning more calories in less time and reducing fat faster.
What HIIT workout burns the most belly fat?
HIIT workout helps in burning the most belly fat, this exercise combines high intensity movements with short rest. Exercises like burpees, mountain climbers, jackknife crunches, high-knee running and squat jumps burn more calories and keep the metabolism faster. An effective HIIT routine involves at least 30 seconds of high-intensity exercise followed by 10-15 seconds of rest. Doing this for 20-30 minutes helps in rapid fat loss. Besides, it is also necessary to have a healthy diet and adequate sleep.
Best hiit exercises for weight loss at home.
HIIT (High-Intensity Interval Training) exercises are extremely effective for weight loss at home. Here are 5 best HIIT exercises to lose weight at home:
Jump Squats – To tone legs and glutes.
Burpees – To burn calories for the whole body.
Mountain Climbers – To strengthen the core and cardio.
High Knee Running – To reduce belly fat.
Push-ups to Plank – To strengthen the upper body and core.
Do each exercise for at least 30 seconds and take a rest of 10 seconds. Do 4-5 rounds.