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If you’re trying to burn fat an lose weight then doing exercises is must and talking about Cardio, then it’s a big part of making that happen.
The noticeable thing about cardio is that there’re so many choices in this particular workout program. If you have the capability to do different activities at varying levels of intensity, that simply means you have dozens of ways to get your heart rate up and burn extra calories.
One of those is High Intensity Interval Training (HIIT).
Your body burn even more calories after this fat burning workouts to get your system back to normal.
Another great advantage of the most effective HIIT workouts is that there’re a number of ways to do it, you could do a different HIIT workout every week without repeating the same one.
Let us get started with a HIIT workout plan. Before that there are some basics of this weight loss training that you need to know…
HIIT workout for beginners are designed to push your limits, getting you well out of your comfort zone for short periods of time. When setting up High Intensity Interval Training workouts, your focus should be on 4 important things:
Generally, the work interval should be anywhere between 5 seconds to 8 minutes at an intensity that’s 80% to 95% of your maximum heart rate if you’re using target heart rate zones.
How long you rest between your workout intervals totally depends on your fitness level and weight loss goals.
On the other hand, for a less intense workout program, the ration might be 1:2, working hard for 30 seconds, followed by 1 minute of rest.
You can also keep the rest intervals exactly the same like your work intervals.
With all that in mind, there are 5 different fat burning HIIT workouts below that fit any exerciser. But, before you start, you’ll need to keep a few things in mind.
While the benefits of HIIT training are many, there’re some drawbacks of this kind of HIIT workout to burn belly fat. Workout at a high level intensity causes discomfort and is painful, especially for beginners, and doing high intensity exercises, can cause injury if your body isn’t ready for such kind of training.
You should have at least a weeks of training under a good trainer before you try the more advanced workouts and make sure you do the following:
Before the workout, thoroughly warm up your body as this will help get your mind and body ready for the workout and protect against injury.
Monitor the intensity of your workout. The idea behind this is to work as hard as you can for the suggested intervals. It’s completely a normal thing to be breathless and some intervals build on each other so that, by the end, your body craves oxygen.
Meanwhile, if you feel it’s too much, take extra recovery time.
After some training sessions, you’ll know how far you can push your body.
You can skip any moves that cause discomfort or pain. Feel free to substitute exercises if some don’t work for you.
Only do HIIT workouts 1-2 times a week to avoid burnout, injury or overtraining.
End with a cool down and a stretch.
The first HIIT workouts for those who want a lower impact version of interval training. There’s no jumping here, so pick this one if you want to ease into HIIT workout program with a more moderate level of intensity.
A medicine ball (4-10 lbs)
You may have heard of Tabata Training, it’s a great choice for those who want something short and intense. You can hit all of your energy systems in just 20 minutes including your aerobic system and your anaerobic system.
When you work hard for short intervals, you build an oxygen debt that requires your body to burn more and more calories to recover.
Choose a high intensity exercise for Tabata workout and do it for 20 seconds. Take rest for 10 minutes and then repeat the same move or do a different move. Repeat this entire process 8 times for a total of 4 minutes.
This High intensity interval training (HIIT) 40/20 is another way to turn Tabata training into something new. In this 40/20 workout, you choose a high intensity exercise and do it for at least 40 seconds, resting for 20. Repeat the entire workout, either doing the same exercise or a different one for 4 total minutes.
Once again, in this workout you’ll alternate exercises for each block. That makes this workout a little more interesting instead of having the monotony of one exercise.
Feel free to replace the exercise if these don’t work for you.
Although the previous workouts were all cardio, another way to double the workout intensity while getting a total body training is with high intensity circuit training.
With this fat burning HIIT workouts, you’ll do a series of compound exercises designed to work multiple muscle groups while keeping the heart rate elevated.
Various dumbbells, a kettlebell (In case you don’t have a kettlebell, you can use a dumbbell).
Last but not the least, Body Weight Circuit Workout is the simplest workout, a body weight workout where you don’t need much space or require any equipment.
As a consequence, the intensity may be a little lower than other workouts and thus you have to work a little harder in order to get your heart rate up.
Fat Burning HIIT workouts has become a popular workout program to burn fat in the gym. This High-intensity interval training is basically used to lose as much fat as possible to stay lean and conditioned while adding muscles, or to improve anaerobic endurance and aerobic for performance-focused athletes.