How to Use HIIT for Weight Loss Training

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High-Intensity Interval Training or HIIT for Weight Loss Training is probably the best exercise that is simply thinking about it makes you sweat. It is very efficient because you burn calories faster, so you can get away with working out for a shorter time.

When it comes to HIIT workouts, they’re revealed to target stomach fat. A typical 20-minute HIIT workout designed to help you shed belly fat by burning calories to decrease your overall body fat, disclosing a slimmer, leaner belly.

Key Takeaways:

  • HIIT (High-Intensity Interval Training) is an effective weight-loss workout method.
  • HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise.
  • HIIT workouts can help burn calories, increase metabolism, and improve cardiovascular fitness.
  • HIIT can be done with various exercises, such as running, cycling, or bodyweight exercises.
  • Incorporating HIIT into your fitness routine can help you achieve weight loss goals more efficiently.

What is HIIT?

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HIIT or high-intensity interval training effectively burns extra calories, especially if you are trying to lose weight. HIIT training sessions last between 30 and 60 minutes and are performed as a hard workout on an exercise bike or running machine. Here is how it works: During each set, you go as fast as you can for a set duration. At the end of the set, you rest for a minute, then go again at a faster pace for two minutes. This process is repeated until you have gone through all the intervals listed on the cycling sheet.

High Strength Interval Training (HIIT) is rapidly becoming one of the most prominent kinds of cardiovascular exercise. As the name suggests, periods or short periods of extreme exercising are adhered to by short rest periods in a cycle or circuit.

It is preferred because it obtains your heart auto racing. It can be completed throughout a range of training techniques, such as running, cycling, skipping, rowing, swimming, etc., and it can be carried out in a relatively short period.

You do not need to walk or operate on a treadmill for hrs on end. You can do much shorter, however far more intense exercises that will certainly leave your body running like a fat loss heater for hours after you have completed exercising.

HIIT for Weight Loss Training

Smart exercisers use high-intensity interval exercises for weight loss. Why? Because high-intensity period training (likewise called HIT or HIIT) truly functions when you wish to lose weight. Also, scientific researchers have found that HIT training for weight loss truly works.

Absolutely nothing burns fat like HIIT. HIIT or High-Intensity Interval Training is cardio done at high strength for a short duration with just a spaced resting stage. Fat burning HIIT workouts are a superb method to shed the maximum quantity of fat in a short period of time. The primary distinction between cardio and also HIIT is that cardio is cardiovascular while HIIT is anaerobic. Significance: in HIIT, the muscles are robbed of oxygen during the small bursts of extreme exercise. This, consequently, assists the body shed the fat even 24-48 hrs after you have left the fitness center! So, if you search for “The Workout” to lose the fat and strengthen, HIIT! Right here are 15 HIIT workouts that will burn many more calories in 4 minutes than 60 minutes of cardio would.

Establish Your HIIT Weight Loss Program

Before you begin a workout program that includes high-intensity activity, you must ensure that you are healthy and sufficiently balanced for strenuous exercise. You’ll be functioning extremely hard, so contact your medical professional to ensure your health.

Next off, you need to include your interval exercise program in a well-designed workout schedule. That indicates you ought to be well-rested going into the workout as well as you’ll need a recuperation day (not a rest day!) later. Never do back-to-back HIIT exercises to lose weight. Think it or otherwise, this can make the whole fat-burning workout strategy much less effective.

Last but not least, you’ll require to be furnished with a stopwatch and some method for checking your exercise intensity. A heart rate monitor functions ideal. In case you don’t own a monitor, you can take your pulse manually.

Interval Workouts for Weight Loss

Periods are short. When you do an interval workout, you shifting short periods of hard work with short durations of a more straightforward job. The cycle of work/rest is sometimes duplicated in the course of an interval exercise.

Researchers who have studied high-intensity exercises have used various interval sizes and have found success with different interval kinds. In several recent research studies, workout physiologists used job periods that lasted two minutes, adhered to by remainder periods lasting three minutes. The cycle was repeated 5 times. 2 minutes hard, then 3 minutes active remainder x 5 cycles.

You can adjust your periods if essential. The basic general rule is the much shorter the interval time, the more intense it ought to be. However, keep in mind that strength is the key, not duration. So, more extended periods are not always far better because you can not function as difficult for 5 minutes as you can for 20 secs.

Full HIIT Exercise to Drop Weight

After you have chosen your period length and exercise routine, it’s time to get to function. Select your favorite activity for the workout; almost anything jobs. You could complete your workout at a neighborhood sprint track if you are a runner. If you delight in cycling, you can do interval bike training for weight loss. You can do periods on staircases, dive rope, and even by a dance in position! The intensity matters greater than the setting.

Woman doing High-intensity interval training at home - HIIT for Weight Loss Training

Make sure that you start your period training with a 7-10 min stable state warm-up. It’s an excellent idea to do a much less arduous version of whatever activity you have chosen for the exercise. For instance, if you’ll be doing running intervals, your warm-up would contain a light jog or a fast stroll.

An example workout.

Warm-up: 10 minutes

Instructions: Execute each workout below for 40 seconds, then take a 20-second rest. Push yourself hard throughout each 40-second interval. Execute the whole circuit twice for a 20 min exercise or 3 times for a half-hour workout. Cool down with three to 5 mins of stretching.

The Benefits of HIIT

Aids construct endurance

High strength training adapts to the cellular frame of muscular tissues, enabling you to increase your stamina while doing any exercise. “Journal of Physiology,” posted research where individuals took part in HIIT for eight weeks, and the results revealed that they had increased the size of time they could ride a bike while keeping the same speed.

Fit man jumping rope at the beach - HIIT for Weight Loss Training

Burns calories, as well as fat in a much shorter amount of time

HIIT is excellent if you have a restricted quantity of time to exercise. Research studies reveal that 15 mins of high strength period training burn much more calories than running on a treadmill for an hour.

Reliable power use

Sporty woman working out with ropes in gym - HIIT for Weight Loss Training

HIIT uses a system of work-hard-then-recovery periods, alternating between high-intensity exercises with brief resting periods. Through interval training, your body finds out how to successfully utilize the power that originates from your body’s energy system. HIIT additionally helps remove poisonous wastes from your muscular tissues throughout the relaxing periods. Rotating between the exercises also enables you to breathe properly.

Improves metabolic process

The American University of Sports and Medication said that High Strength Period Training helps you eat a lot more oxygen than a non-interval exercise plan. The excess amount of oxygen taken in aids increases your metabolic rate price from about 90 mins to 145 mins after a session of interval training. Thus the boosted metabolism assists burn more calories at a quicker pace.

Burn calories and fat hours after the exercise

When participating in such high-strength exercises, your body’s repair work cycle goes into hyperdrive. This implies that in 24-hours after a HIIT exercise, your body is still burning calories and fat, whereas you might not in steady-pace workouts.

No devices required

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HIIT workouts are incredibly expensed effective because you require zero equipment. A little open space is all you need. HIIT exercises use your very own body weight, so any exercise that gets your heart price up rapidly, such as plyometrics, high knees, and jumping jacks, can be carried out into a HIIT exercise. Weights can occasionally make the workout much less efficient because your primary emphasis in HIIT is not toning a specific muscle group but rather getting your heart rate up.

Lose fat and not muscle mass

Steady cardio is usually related to shedding muscular tissue. HIIT workouts, nonetheless, combine weight training (the weight being your body) and properly permits dieters to protect their muscle gain while still losing weight.

Select your workouts

The excellent feature of High-Intensity Interval Training is that you don’t need to restrict yourself to simply running or biking. You can pick any cardio exercise and also make it an interval workout. You can bike eventually at a max rate for 30 secs and take 45 2nd intervals in between and. The following day you can change it up to running or aerobics.

Helpful for heart health and wellness

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They say that extreme training assists build severe results. It’s hard for many people to push themselves to an anaerobic zone where you lose your breath and feel your heart batter quicker and quicker. With interval training, it’s simpler to push yourself to that level due to the rest interval that comes right after you get to that factor. This helps maintain a healthy heart and improves blood circulation efficiently throughout your entire body.


HIIT exercises skilled supply workouts as a new obstacle and novices a quicker means to see outcomes. Constantly pushing yourself out of your convenience area. For that reason, you can never get bored with your exercise.

HIIT Weight Loss Results

A review of interval training programs discovered that numerous trainers used HIIT for Weight Loss Training Program on their clients for two to 16 weeks to see fat loss and a boost in lean muscular tissue mass. Most of the more effective HIIT fat-burning programs lasted 8 weeks.

As you progress via your period training program, make sure to eat sufficient healthy protein to assist your body melt calories and construct muscle with each workout. Following a HIIT-friendly diet will aid you in seeing outcomes much faster. And also, bear in mind that consistency is the most crucial part of every fat-burning program. If you persevere, you’ll see your fitness level boost.


What is interval training?

The combination of short bursts of intense exercise with periods of rest is called high-intensity interval training.

What’s the best way to get started?

Thoroughly warm up and prepare for any class, which will likely involve physical activity such as skipping rope, skipping blocks or hop-ups. 

HIIT stands for high interval training. You can do certain exercises in shorter bursts of high intensity than others. As a HIIT class, you will probably be challenged to complete several sets of several exercises in a short timeframe. Depending on how fast and hard you can go, you could complete a set in between three and five minutes.

What is an interval routine?

Intervals are simply short periods. Your body prefers hard work over rest and recovery. Fast or continuous turnover of muscles and tendons is not only beneficial for building endurance but also for burning more calories throughout the day. Interval workouts can be done anytime, anywhere; they don’t have to be hard or near-impossible! Just like other types of exercise, interval training can be done at home or in the gym – provided you have the appropriate equipment.

Intervals, those periods of heart-pounding intensity, distinguish the types of exercise jogging at an even pace or walking.

What are the Benefits of Interval Training?

The heart health benefit is the most well-established benefit of interval training. 

Research has consistently shown that Interval training can be a great way to burn calories quickly. Scientists have found that doing intervals of moderate intensity (with some rest between intervals) for a set duration burns more calories than doing high-intensity intervals all at once.

Why does HIIT improve cardio health?

HIIT improves your heart’s ability to pump blood to various parts of your body, particularly your muscle groups, at a high rate of force production. This effect is strongest during the early stages of exercise when your heart is young and adaptations are being made to accommodate increased workloads.

What is VO2 Max?

VO2 max is a measure of endurance that calculates the maximum amount of oxygen a person can use.

What’s the difference between intervals and interval training?

Interval workouts have short periods of hard work and short periods of easy work. In an interval workout, the cycle of work/rest is repeated many times.

How do I burn more calories with HIIT?

HIIT works by engaging your body’s Fight or Flight response, it triggers a rapid metabolic process that has many other positive effects on weight loss: It lowers blood pressure, boosts metabolism, and elevates metabolic rates by as much as 40 percent!

What is the “afterburn” effect?

A lot of high-intensity interval training (HIIT) gym programs will lead to an “afterburn” or “excess post- exercise oxygen consumption” period of elevated calories burned.

The “afterburn” effect is the secondary benefit of burning extra calories while exercising. According to a study in the journal Obesity Research & Clinical Practice, burning extra calories leads to longer-lasting improvements in body fat mass when compared with exercises that do not result in calories being burned. As a result, people who engage in exercise tend to feel more energized and physically fit after completing the activity than those who do not engage in exercise.

Orangetheory claims that the afterburn effect is real, but it’s often overstated. 

It’s marginal because the afterburn effect is greater after the intervals but fades after a while.


Congratulations! You’ve reached the end of our article on HIIT for weight loss training. We hope you found it informative and inspiring.

In summary, HIIT (High-Intensity Interval Training) is a powerful and efficient workout method that can help you burn fat, increase your metabolism, and improve your overall fitness level. With its intense bursts of exercise and short recovery periods, HIIT offers a time-saving and effective way to achieve your weight loss goals.

But remember, HIIT is not just about pushing yourself to the limit. It’s important to listen to your body, start at your own fitness level, and gradually increase the intensity.

So why wait? Lace-up your sneakers, grab a towel, and get ready to sweat! Incorporate HIIT into your fitness routine and watch the pounds melt away.

Join the HIIT revolution today and unleash your full potential! Start your journey towards a fitter, healthier you. Don’t let anything hold you back – you’ve got this!