Make sure that you drink plenty of water after this workout so that you don’t end up dehydrated. When you have a little extra space in your schedule, do 30-60 minutes of lower impact, sustained cardio such as light jogging, the elliptical, swimming, or even walking. For example, on the days of the week when you don’t have a full hour to exercise, do a quick routine like this one. The best way to use HIIT is in combination with regular endurance cardio. High intensity interval training is a great option for when you are too busy for a full workout. That estimation doesn’t even take into account the elevated calorie burn that you will have for the next 24-48 hours. That’s a whooping 168 – 315 calories for just twenty minutes of effort. How many calories does this high intensity interval workout burn?ĭepending on your intensity (actual exertion of effort), weight, height, and gender, you can expect to burn between 8 and 15 calories a minute doing this Fitness Blender routine. Some examples include burpees, plank jacks, jump squats, push up, Russian twists, pull-ups, and bicycle crunches. Slow Butt Kickers with Arm Swings in Front Several HIIT workouts can help a person lose weight effectively.If on the other hand you feel as though you have plenty of energy left, do jumping jacks, lateral jumps, or even jumping lunges, if you really want to push yourself and kick up the fat burn.ĥ Minutes Cool Down & Stretch 60 Seconds of each For example, if you are feeling beat, just pace around the room or march in place slowly. Instead, do whatever kind of movement your energy stores allow. Don’t let yourself sit down, and don’t lie down. You will do two four-minute rounds of butt busting high intensity exercise, with a full two minutes Active Rest in between. Make sense? It sounds a lot more complicated than it is just follow along with the HIIT video and you will come out just fine. There are two groups of each exercise per round. In each round, you will be doing twenty seconds “On”, and 10 seconds “Off”, twice, for each exercise. There are only two exercises to this portion of the HIIT program Sidewinder Mountain Climbers, and Toe Touch Jacks. What this means is that even though you only busted your butt for a short time, your body will keep burning fuel as though you are still working out. When you rattle your body’s systems with such an intense output of exertion, it takes time for it to reregulate itself and return to it’s normal rate of energy expenditure. They are exercises that are so demanding on your cardiovascular system that just a few rounds of twenty second intervals make you feel like you’ve been running for the last hour.Ī HIIT workout is extremely effective for fat and/or weight loss, because of the metabolic disturbance that it causes. HIIT exercises are those that require merciless, full-blown effort. High intensity interval training is popular because it actually ends up revving up your metabolism so that you burn calories at an elevated rate for hours after your sweat session is finished. The best part about this at home HIIT workout is that the benefits extend far beyond that third of an hour where you are actually exercising. This program is ideal for anyone who hasn’t got much time to exercise and is interested in primarily tackling the midsection.This workout video enables you to burn a very high number of calories in minimal time – just twenty minutes. Cardio oriented HIIT workouts will help you get rid of the extra reserves in the midsection followed by ab work that will tighten up and work the muscles further. This program has also been enriched with interval training targeting your abs and core. Provided you hold nothing back you gain each and every time, regardless of your personal level of fitness. You will have to perform each workout flat out but the ‘flat out’ reading each time is unique to you. Different HIIT routines will boost your metabolism while challenging your cardio vascular system on a daily basis giving you better results faster in the comfort of your own home. If you’re looking for weight loss or muscle tone or just improved endurance but haven’t got a lot of spare time on your hands, then this program is the right one for you. 30 Days of HIIT is a visual no-equipment fitness program designed for higher burn in a shorter period of time.
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