Fitness
HIIT workout exercises benefits: How HIIT workouts help burn fat, build muscle mass | – Times of India
Benefits of HIIT workouts
Burns fat efficiently
HIIT workouts are highly effective at burning calories and fat in a short amount of time.The intense bursts of activity increase your heart rate and metabolism, leading to greater calorie burn during and after your workout. This phenomenon, known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), means you continue to burn calories even after you’ve finished exercising.
Builds muscle
The varied exercises in HIIT can target different muscle groups, promoting muscle growth and strength. Combining resistance training with high-intensity cardio helps to build lean muscle mass while simultaneously reducing fat. This makes HIIT an excellent choice for those looking to tone their bodies and increase muscle definition.
Improves cardiovascular health
HIIT improves cardiovascular health by increasing your heart rate and enhancing blood flow. This type of training strengthens the heart, improves circulation, and can reduce blood pressure. Regular HIIT sessions can lead to better endurance and overall cardiovascular fitness.
Saves time
One of the major advantages of HIIT is that it’s time-efficient. You can get a full workout in as little as 20-30 minutes, making it ideal for those with busy schedules. The intensity of the workouts ensures that you’re maximising your effort in a short period.
Increases metabolic rate
HIIT has been shown to boost metabolic rate, helping you burn more calories throughout the day. This increased metabolism can contribute to weight loss and improved energy levels.
Can be done anywhere
HIIT workouts can be performed with minimal equipment, making them accessible for people who prefer to exercise at home or while travelling. Bodyweight exercises like squats, push-ups, and burpees are commonly used in HIIT routines and require no special equipment.
Sample HIIT workouts
Workout 1: Beginner HIIT (20 minutes)
- Warm-up: 5 minutes of light jogging or brisk walking
- Exercise:
- Jumping Jacks: 30 seconds
- Rest: 30 seconds
- Bodyweight Squats: 30 seconds
- Rest: 30 seconds
- Push-ups: 30 seconds
- Rest: 30 seconds
- High Knees: 30 seconds
- Rest: 30 seconds
- Repeat the exercises 2 more times
- Cool-down: 5 minutes of stretching
Workout 2: Intermediate HIIT (25 minutes)
- Warm-up: 5 minutes of light jogging or dynamic stretches
- Exercise:
- Burpees: 40 seconds
- Rest: 20 seconds
- Mountain Climbers: 40 seconds
- Rest: 20 seconds
- Lunges: 40 seconds
- Rest: 20 seconds
- Plank: 40 seconds
- Rest: 20 seconds
- Repeat the exercises 2 more times
- Cool-down: 5 minutes of stretching
Workout 3: Advanced HIIT (30 minutes)
- Warm-up: 5 minutes of light jogging or dynamic stretches
- Exercise:
- Sprint: 30 seconds
- Rest: 30 seconds
- Jump Squats: 30 seconds
- Rest: 30 seconds
- Spider Push-ups: 30 seconds
- Rest: 30 seconds
- Russian Twists: 30 seconds
- Rest: 30 seconds
- Repeat the exercises 3 more times
- Cool-down: 5 minutes of stretching
HIIT workouts offer a fast and effective way to burn fat, build muscle, and improve overall fitness. With the ability to customise the intensity and duration, HIIT can be adapted to any fitness level. The key is to push yourself during the high-intensity intervals and give your body time to recover during the rest periods. By incorporating HIIT into your fitness routine, you can achieve significant results in a short amount of time, making it a valuable addition to any exercise regimen.
There is no secret to the physical and mental benefits that exercise and staying active can bring to people.
For older men, the importance of this becomes critical and for at least 10 minutes a day, men should be doing an activity which moves their body such as going for a walk.
However despite it being crucial for men to keep active, many are unsure as to where to start.
Liam Grimley, a personal trainer with over 20 years of experience, spoke to GB News and shared his three best physical activities for men.
Liam Grimley is a personal trainer with over 20 years of experience in the health and fitness industry
432 Fitness
Resistance Training
The expert said: “Lifting weights builds and maintains muscles [which helps] protect against injuries.” He added that it also benefits men’s self-esteem and confidence.
Walking
What may seem like an obvious one can go unnoticed. Liam recommended 15 to 45 minutes a day to provide a powerful health boost.
Yoga/dance/tai chi classes
The PT said these classes are great “for stability and agility” which helps men with posture and reduces the risk of falls or problems with major joints. The classes have a great social element too with communities attached to them.
Alternatively for men, Liam provided suggestions for some sports they could participate in if they wanted another option.
Boxing
The expert said: “You don’t have to fight or even spar, the training is amazing for all-round fitness. It works all your body, improves strength and endurance and boxing clubs tend to centre around positive culture of respect and self-improvement.”
Padel
Originating from Spain, this sport is one of the fastest growing in the UK. The expert said it is excellent for: “Hand-eye coordination, decision making and multidirectional fitness.” He suggested trying out the sport for the social side and the enjoyment it provides.
Ballroom Dancing
Liam said: “Dance in almost any form is guaranteed to strengthen the entire body, boost your balance and give you stamina and agility in equal measure. You will tone and challenge your brain and body and meet new people.”
Resistance training is great for men over 50
432 Fitness
Liam also recommended retaining a healthy lifestyle and taking care of your mental health.
He said: “Prioritise seven to nine hours worth of sleep a night to maintain your mental and cognitive health. You’ll feel amazing and massively cut your risk of dementia.
“Cut your risk of diabetes and heart disease by cleaning up your diet. Minimise ultra-processed foods, eat lots of vegetables and prioritise protein in your diet.”
The expert advised those who are too busy to commit to a sport or an activity to spend 10 minutes a day walking with a 7lb backpack which will strengthen your muscles and improve your endurance.
JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.
That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.
Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.
Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.
Jonathan Daviss’s Outer Banks-Ready Workout
Warmup
Resistance Band Stretch and Floor Work
The Workout
Barbell Bench Press
3 sets of 10 to 12 reps
Single, Double Leg Box Jump
3 sets of 10 to 12 reps each
Barbell Back Squat
3 sets of 10 to 12 reps
Cable Kickbacks
3 sets of 10 to 12 reps per arm
Core Superset
Farmers Carry
5 sets of 20 yards
Hanging Knee Raise
30 second hold, then reps to failure
Want more celebrity workout routines? Check out all of our Train Like videos.
PHILADELPHIA (WPVI) — Fitness and Holistic Health Facility Alchemy X moved from South Philly to the Navy Yard this past June.
Owner DaraMarie Adams opened Alchemy X in 2022 with the help of her fitness instructor turned into close friend, Alexis Guthrie.
With Dara’s previous experience working in finance, she took classes with Alexis to clear her mind.
Alchemy X was born after discovering they shared the same dream of creating a community space based on fitness and wellness.
Alchemy X now has two rooms and 11 instructors for their pilate-based classes of various levels.
The newest addition to Alchemy X is the coffee and juice bar where Adams makes juices, cleanses, and detoxes based on your needs and seasonal drinks.
You can visit the Alchemy X website to book your next class.
website | Website|Instagram|
1200 Constitution Ave, Philadelphia, PA 19112.
Copyright © 2024 WPVI-TV. All Rights Reserved.
New Blueprint for Financing Community Development (SSIR)
Men over 50 told 3 exercises to improve fitness – 'it builds and maintains muscles'
Kishkindha Kaandam Movie Review
The Girl on the Phone (Coastal Fury Book 52)
TVLine Items: My Life With the Walter Boys Adds 5, Carrie Underwood Concert Special and More
Colorado Rockies game no. 116 thread: Zac Gallen vs José Ureña
See it: Tesla crashes into Columbus convention center at 70 mph
Fox News Politics: Georgia the whole day through
Why Marjorie Taylor Greene was ‘kicked out’ of the Freedom Caucus according to Rep. Buck
Death of missing Oregon girl found in stream ruled homicide
House Republicans eye FEMA fund overhaul ahead of high-stakes hearing on Helene recovery
Damage to underwater cables was 'sabotage', German minister says
California governor delays clemency decision for Menendez brothers pending new DA review | CNN
Pennsylvania Dem Gov. Josh Shapiro sides with state supreme court ruling not to count certain mail-in ballots
Hong Kong jails all 45 pro-democracy activists in largest security case
-
Business1 week agoRef needs glasses? Not anymore. Lasik company offers free procedures for referees
-
News1 week agoHerbert Smith Freehills to merge with US-based law firm Kramer Levin
-
/cdn.vox-cdn.com/uploads/chorus_asset/file/25724877/Super_Nintendo_World.png "The next Nintendo Direct is all about Super Nintendo World’s Donkey Kong Country")
Technology1 week agoThe next Nintendo Direct is all about Super Nintendo World’s Donkey Kong Country
-
Business6 days ago
Column: OpenAI just scored a huge victory in a copyright case … or did it?
-
Health6 days agoBird flu leaves teen in critical condition after country's first reported case
-
Business2 days agoColumn: Molly White's message for journalists going freelance — be ready for the pitfalls
-
Technology1 week agoHow a researcher hacked ChatGPT's memory to expose a major security flaw
-
Politics1 week ago
Editorial: Abortion was on ballots across the country in this election. The results are encouraging
