Introduction
For this reason, if you want to burn more calories in the quickest possible time and gain a great shape, HIIT should be your number one exercise. HIIT is different from cardiovascular activities such as running or going to a gym to do lifting exercises for instance it involves working out at a fast pace for a short time then resting for a short period as well. This not only aid in the burning of calories, but also aids in metabolism, making it easier for one to lose that extra weight he/she desires.
In this article, you are going to learn about the 5 HIIT exercises that are very effective when it comes to shedding some calories. We will also briefly go over some recommended ideas and guidelines that will help to optimise your exercise routines and possible prevent some of the common injuries. So, let’s jump right in!
1. Burpees
Interestingly, the burpee is a compound, full-body exercise that targets your upper and lower body and your heart and lungs as well. To perform a burpee, follow these steps:
a. Basically, you start with your feet in a shoulder-width stance while standing.
b. Get down into a squatting position and position your hands onto the ground at arm’s length in front of you.
c. Bend your legs to push your heels down flat on the ground and get your body straight from the top of your head to your toes while resting your hands alongside your head.
d. Do a push up going down to chest level then returning to the plank stance.
e. Jump your feet back to your hands coming back to the squat position.
f. For this exercise, get out of your chair and literally bounce up and down with your hands clapped above your head if you can do so.
Do this for 30 seconds to one minute and then recover for 30 to 60 seconds. In this case, if you are not a physically fit person, you can determine the number of times you want to repeat the exercise as well as the period of time you want to take between the two exercises in order to have the best HIIT workout session that you can think of.
2. Jumping Jacks
Another HIIT relevant impact practicing is jumping jacks, which can be executed without extra gear. To perform jumping jacks, follow these steps:
a. Begin the exercise with your feet typically aligned and with a space of approximately a foot in between.
b. The second operation is as follow jump your feet apart while raising your arms above the head.
c. Turn the feet back to the other side and bring down your hands to the ground.
Repetitive in 30 seconds to one minute and pause for 30 to 60 seconds. Burpees and squat thrusts can also be made more intense by increasing the core repetitions and or the amount of resting time in between sets.
3. High Knees
High knees is an excellent lower body exercise recommended for those who want to increase the number of calories burnt and the cardiovascular endurance. To perform high knees, follow these steps:
a. Stand in footballer’s position, or simply, in fighting stance, both your feet should be approximately one foot distance from each other.
b. Next, bring your right knee up to your chest and then without setting it down, follow with the left knee.
c. Continue delivering blows with the knees as fast as possible, imitating the movement of pedestal movement or bounding on the spot.
Again, it should take 30 seconds to one minute, then recovery takes 30 to 60 seconds. The schedule of the exercise can also be varied depending on fitness level and desired results of the exercise.
4. Mountain Climbers
This exhilarating and generally full body exercise is a great way to build strength for your upper body, calories for your middle, and cardiovascular endurance for your total body. To perform mountain climbers, follow these steps:
a. Begin in a plank position with fingers positioned much broader than shoulder width.
b. Jerking your right knee toward your stomach and then quickly switch to the left knee towards the stomach as well.
c. Carry on alternating knees as fast as possible, and maintain a tight abdominal and thoroughly straight back-line from the head to the heels.
Perform this for 30 seconds to one minute at which you need to take a 30 to 60 seconds pause. Those practices may be modified by either increasing or decreasing the repetitions as well as rest intervals depending on the workout tolerance and ultimate objective.
5. Box Jumps
Box jumps are an explosive, plyometric self-weight exercise that will assist in building power and deliver fat burning. To perform a box jump, follow these steps:
a. Founders start in front of a strong box or platform with the feet positioned shoulder width asunder.
b. Squat down less, specifically into the parallel position, ensure your chest is lifted up and all the weight is in the heels.
c. Pull back your arms, then push back your body and standing on the left leg jump up and try to move your body forward on the box.
d. Jump forward facing the box with the back towards the wall and sit on it with both feet landing on the box then step down.
When doing so, do it for 30 seconds to one minute before resting for 30 to 60 seconds. It is because the exercises can be modified based on the individual’s fat loss degree as well as the desired level of fitness.
6. They are some tips and guidelines that need to be considered and followed while performing steel erection.
Although HIIT is a good, efficient method for constructing the calorie expenditure and exercising, several of these exercises should be done with care. Here are some essential tips and safety precautions to keep in mind:
a. It is recommended that both the warm up and the cool down and stretching phases are always conducted to prevent and or reduce the occurrence of injuries as well as to enhance performance.
b. It is important to pay close attention to the body when performing the exercises, with regard to the current state of fitness, or specific condition.
c. Ensure that the body posture /alignment is correct whilst doing all the exercise forms in order to avoid requiring an orthopedic manipulator and to gain maximum benefit from the exercise.
d. Drink water before, during, and after exercising to flush out toxins and make your skin glowing.
e. It might be useful to include components of a healthy eating plan to help you cater to your training needs and as a general rule for human health.
f. It is important if you have other medical conditions or injuries that you seek medical advice before participating in any new exercise regime.
7. Conclusion
HIIT is a program that users can use to burn calories, strength, and cardiovascular fitness in a short time. Including the above mentioned top 5 HIIT exercises are as follows; Burpees – jumping jacks – high knees – mountain climbers – box jumps If you incorporate these 5 exercises into your routine, you will be on a vantage when it comes to weight loss and coming up with a perfect body.
It is always wise to warm up and use proper form before getting into these exercises, in addition, it’s important to listen to your body as you train. If you pay your rightful commitment to this particular kind of workout, you will be able to feel the benefits of HIIT in no distant time at all.
Would you like to give your fitness regimen the next level up? Below are the top 5 HIIT exercises that you can try today and see the differences that HIIT training can bring to you!
