10 Best HIIT Workout Exercises to Burn Calories Fast

high intensity interval training, or as its street name, better known as HIIT has been all the craze of late. You may have heard your colleague talking about HIIT with their trainer and how it has changed their lives. So, what is HIIT? Let me answer for you. HIIT is a form of “cardio” training, where fights are held at regular intervals, with high intensity during active fights and active recovery or stationary recovery during the rest of the fight. When doing a HIIT interval, we usually aim for a maximum heart rate of 80% - (220-your age)x0.8. Work ratio rest for HIIT interval should be about 1:2 or 1:3, what does that look like? Well at 1:2 work to the ratio of the rest, we'll do our highest intensity share for 30 seconds and have a full minute (60 seconds) of rest.

What are the best HIIT exercises?

Now that we know what HIIT is, and how to program it, you may be asking yourself “what are the best ways to HIIT?”. Is there really a better way for HIIT for you? The answer is yes! First, we need to see what we want to get out of it, and how much we have been training and what we are doing: For someone who has been training, for a good amount of time and often running can use either sprints on a treadmill or outdoor air/indoor track if available. For a novice trainee, a good option might be to do something very low impact, they don't have ligaments and tendon strength to endure a lot of impact running/sprinting has. This being said is a personal favorite exercise for HIIT for those who are just starting out wanting to do their conditioning it's climbers, really old but daring. As a rule, a long lost exercise can be good to take off the shelf and put into work. Being a relatively low-impact exercise, it also involves the whole body, and kindling that core due to its plank positioning strength. The exercise is also comparatively very safe, especially when done on the mat, and the worst that can happen is that you land on Matt. Also, the exercise is highly scalable, as you get better you can easily increase the intensity.

How many times should I do HIIT?

Once you have decided what type of HIIT, you must come to a decision regarding how many times to include HIIT per week of training. This can vary greatly depending on your experience and current air conditioner. For an intermediate trainee, this can be up to 4 times per week combined with the correct strength training regimen. When looking at a rookie trainee, it might be about 1-2 times a week. While these are just general guidelines, are there some things you should consider when deciding what is right for you, whether your goal is simply to increase your air conditioning or are you looking to burn a hefty amount of calories to help put you in a large calorie deficit? Obviously, if you are looking to burn more calories, frequency will be very important. That number can vary greatly on what your recovering ability is from workout to workout. What should not happen after completing your HIIT part of a session/workout is not a trace on your next scheduled training session and the performance of your work in this workout. Here's how you know you have to tone it back up and then increase according to intensity and frequency until you find that sweet spot where you can get a good amount of volume while still killing another part of your workout.

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Why is HIIT good for weight loss?

HIIT is good for weight loss due to its time effectiveness. When you perform these high intensity intervals, it causes your heart rate and breathing rate (breath rate) to increase dramatically, like literally flying through a roof. This is good for you because it causes your body to burn more calories per minute per minute compared to standard resistance training/strength training. Especially when you're being cut in time and trying to make the most of the hour you can set aside, this will be your secret weapon for increasing your energy expenditure and really helping you shed those last extra pounds and get you to your ultimate goal.

What burns the most calories in 30 minutes?

Ideally, in this situation, we could make you do a movement that involves your full body. When able to work with efficiency and intensity, it will be our best fat burner. By getting these races on treadmills (or a treadmill as an alternative), in the sun and it actually becomes that heart rate will be a killer! If you're just starting out, we're going to get you on those mats and kindling knees get those climbers on. The same, the same concept really becomes the pulse and then what! Either will be just as effective, especially when you start working your way into it and melt that fat!

10 Best HIIT Workout Combinations to Burn Calories Fast

Combo #1

  1. High knees (20 seconds work - 40 seconds rest) x 5 sets
  2. Board jacks (20 seconds work - 40 seconds rest) x 5 sets
  3. Push-ups (30 seconds work - 60 seconds rest) x 4 sets
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Combo #2

  1. Side plank walk (30 seconds work - 60 seconds rest) x 5 sets
  2. Jumps, lunges (20 seconds work - 40 seconds rest) x 5 sets
  3. Climbers (20 seconds work - 40 seconds rest) x 5 sets

Combo #3

  1. Jump squats (20 seconds work - 40 seconds rest) x 5 sets
  2. Board jacks (20 seconds work - 40 seconds rest) x 5 sets
  3. High knees (30 seconds work - 60 seconds rest) x 5 sets

Combo #4

  1. Side lunges (30 seconds work - 60 seconds rest) x 5 sets
  2. Saw plank (30 seconds work - 60 seconds rest) x 5 sets
  3. Rear kick (30 seconds work - 60 seconds rest) x 5 sets

Combo #5

  1. Side plank walk (30 seconds work - 60 seconds rest) x 5 sets
  2. Push-ups (30 seconds work - 60 seconds rest) x 5 sets
  3. High knees (30 seconds work - 60 seconds rest)

Combo #6

4 sets:

  1. Jumping for 20 seconds of work
  2. Climbers 20 seconds work
  3. 60 seconds rest

Plus 4 sets:

  1. Side plank walks 20 seconds of work
  2. Saw the bar 20 seconds of work
  3. Push-ups 20 seconds of work
  4. 90 seconds rest

Combo #7

4 sets:

  1. Dumbbell squats 30 seconds work
  2. Side squats 30 seconds work
  3. 60 seconds rest

Plus 4 sets:

  1. High knees 30 seconds work
  2. Butt 30 seconds work
  3. Push-ups 20 seconds of work
  4. 90 seconds rest

Combo #8

4 sets:

  1. Jumping lunges 20 seconds of work
  2. Climbers 20 seconds work
  3. 60 seconds rest

Plus 4 sets:

  1. Jumping 30 seconds of work
  2. Side squats 30 seconds work
  3. High knees 20 seconds work
  4. 90 seconds rest

Combo #9

4 sets:

  1. Squat jumps 20 seconds of work
  2. Jumping for 20 seconds of work
  3. 60 seconds rest

Plus 4 sets:

  1. Climbers 20 seconds work
  2. Side plank walks 20 seconds of work
  3. Saw the bar 20 seconds of work
  4. 90 seconds rest

Combo #10

4 sets:

  1. Jumping 30 seconds of work
  2. A2. High knees 20 seconds work
  3. A3. Butt 20 seconds work
  4. 60 seconds rest

Plus 4 sets:

  1. Push-ups 30 seconds of work
  2. Climbers 30 seconds of work
  3. 90 seconds rest x 4 sets

Bottom Line

And there you go, 10 HIIT exercise combinations that you can start trying to burn calories fast and stay in shape. If you want to know more about calorie burning and weight loss, take a look at these articles:

  • How to effectively burn calories (healthy way)
  • Why you're struggling to lose weight (and how to fix it)
  • How long does it take to build muscle and increase fat loss?
  • How to Lose Fat and Build Muscle to See Results Fast
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