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There are many excuses to not exercise.
One of the main excuses is that we all live extremely busy lives.
Usually we think we have to devote an hour to get a good workout in but that does not have to be the case!
HIIT has been found to be the best way to burn fat among all the different types of cardiovascular exercises.
With so much positive research surrounding the benefits of HIIT, it would be a shame not to explore it! So lets start with the basics.
What is HIIT?
High Intensity Interval Training (HIIT) is a type of workout that can be characterized as working out intensely for a short burst of time (eg. 30 secs) followed by a brief period of rest (eg. 10 secs of much lower intensity).
The reason it has become popular is because it can literally be done anywhere, requires little to NO equipment at all, and is more efficient in terms of the amount of time you need to commit to actually do the dang thing.
How HIIT Works
HIIT involves a person working at 80-95% of their maximal heart rate (meaning the maximum amount of time your heart will be beat in second without overexerting yourself) at an average interval of 30s to 3 mins followed by a recovery period of equal to or longer than the high intensity period.
HIIT Benefits
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Burning calories and over all total body fat.
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Improves cardiovascular health.
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High afterburn effect.
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Time efficient. As little as three 10 min sessions weekly with only three periods of high intensity lasting 20 secs each has positive overall effects on the body. This includes improving cardiometabolic health and muscle endurance.
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Decreased fasting insulin & improved insulin sensitivity (abnormalities that are seen in Diabetes Mellitus Type II).
What To Know Before Beginning HIIT
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Due to the fact that it is a high intensity workout, not everyone may be able to do it. It is best advised to do it under clinical supervision if you have several cardiac risk factors or significant medical history as HIIT can promote a higher risk of injuries and/or cardiac events (eg. Stroke, MI).
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Longer recovery period. HIIT workouts are more exhaustive; people generally need more time to recover before being able to return to their daily routine.
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Talk to your physician before beginning these exercise if you have any questions regarding your own health and fitness level.
Types of HIIT Workouts
The beauty about HIIT exercise is that it can be adapted to fit the needs of the individual. For example, although HIIT may seem like it is for athletes or those with a strong base in fitness, it can be modified for beginners in order to help with their fitness journey.
There is no need to begin with box jumps, burpees, and/or medicine ball exercises. Instead look at exercises that include:
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Body Weight Squats
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Backward Lunges
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Plank with Knee Drive
Do these 3 exercises for 30 secs each followed by 15 secs of rest. Do all the exercises back to back for a total of 3 sets if desired. Start with once/week up to a maximum of twice/week.
For those of us who maybe more visually inclined we have you covered!
To help get you started we rounded up the best beginner HIIT workout youtube videos to show you the ropes. So what are you waiting for? Lets go!
Top 9 Fat Burning HIIT Workout Videos For Beginners And Advanced!
1) The Best Beginner HIIT Workouts
For a great beginners hiit workout look at Momsintofitness to get started. It’s easy to fit this 10 minute exercise routine in your busy day and you’ll be thankful you did!
If you are just attempting hiit, Emi Wong makes it easy to dip your feet in! Check out her 15 min hiit workout routine!
FitnessBlender has a number of workout videos and this one in particular is a hit (get it?)! Definitely give it a try as it breaks down each component for a complete hiit workout.
Stephi Nguyen has a great 10 minute beginners hiit workout but i must warn you it is a bit more intense, so definitely try this one after you’ve done the other less grueling ones. Great for those who are up for a challenge!
The Psychetruth explains each exercise and form so well that it’s like having a personal instructor! Do yourself a favor and check it out to feel the afterburn for hours later!
2) The Best Advanced HIIT Workouts
For the more experienced bunch of performers looking for that extra burn effect, look no further than some of these exercises that I have gathered.
These workouts intend to push you to the max in a very short period of time to blast that stubborn fat!
I am a huge fan of Popsugar especially their workouts, and this one doesn’t disappoint! Get your 30 minute HIIT workout in with this video!
Those who know natacha.oceane know how well known she is for her hiit workouts! This one is a great one for those who want to do hiit in the comfort of their own home. Enjoy!
For a double whammy try this Hiit and Ab routine by Whitney Simmons you will not be sorry!
If you want to go hard core then Hanna Oberg’s workout is for you! This is not for the faint of heart and will definitely get it pumping! Weights are included in workout.
I hope these videos inspired you to get fit with HIIT workouts! Comment below and don’t forget to let me know what motivates you to move!
Check out more workouts to get your best life!
21 Minute Flat Belly At Home Workout Plan!
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The Top 11 Resistance Band Exercises For A Total Body Workout At Home!
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Hi I'm Dr. Tina Gupta physician-turned-type 2 diabetes, prediabetes and weight loss coach who helps you easily lower your blood sugars and lose weight by getting to the heart of your needs and desires instead of depending on food to fill that void. If you're interested in working together, email me at drnav@thelifestylecure.com to get started today!
