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.