Top 10 Beginner HIIT Workouts For Weight Loss – Hey guys!. In this post, I’ll be discussing a list of Top 10 Beginner HIIT Workouts For Weight Loss. HIIT is a method of high-intensity cardio training that can be done in a short time, which is around 10-20 minutes at a time.
Interestingly, after doing this exercise, the body’s metabolism will increase and the body will continue to burn fat for the next hours, even when you are resting. This type of exercise also stimulates growth hormone or growth hormone which is very good for muscles. If your muscles increase, the fat burning will be higher.
The most important thing in this sport is speed, getting your heart rate up to about 220 minus your age. This is a heavy number and not easy. But try to be able to reach the highest heart rate. As a concern, don’t do this exercise more than 2x a week, and do it when your body is in a fit condition. So what exercises burn the most fat? See the list to the end, if you want to know which one is the simplest!
1. Slam Ball
The Slam Ball is a type of rubber-coated, weighted ball that can be used for explosive training. The slam ball is designed for throwing, so the ball doesn’t bounce back. Start standing with your feet shoulder-width apart and hold a slam ball with both hands above your head.
Then forcefully slam the ball into the ground, shifting into a squat position as you do so. Exhale as you slam the ball down to the ground with force. Pick up the ball from the floor and bring it back above your head. Do it repeatedly and catch your breath.
2. Medicine Ball
Medicine Ball is a weighted ball that is approximately shoulder-width in diameter, often used for rehabilitation and strength training. Do Squats while throwing the ball up and bouncing off a wall. Catch back with a back squat or squat position. Keep your back straight.
3. Sledge Hammer
This sport sounds unusual and the tools used are rare. But overseas, there are already many gyms that provide it. Using a sledge hammer as a training tool can build strength, burn fat, and provide a healthy dose of proper outlet for anger management.
Use a sledge hammer and truck tires to do this sport, if the gym where you practice provides it. Take a diagonal swing position with one leg forward and start hitting. Do as many reps as you can in 30 seconds.
4. Battle Ropes
Currently, there are many gyms in big cities that provide this tool. You can do this by bending your knees slightly and moving the rope or ropes by alternately slamming them.
But if you move it simultaneously between your right and left hands, your legs will automatically move too and you will get the effect of muscle contraction throughout the body. This way you can burn your fat more effectively. In just 20-30 seconds of intense battle ropes training, you can get your heart rate up and your arms burning.
5. Fast Bike
You can ride a stationary bike and expend full energy. You just need to do it for a maximum of 1 minute. But the energy you spend must be really maximal. Give a pause with a relaxed cycling 2-3 minutes. Then try again. Don’t overdo it. Because if you are still able to do it for more than 30 minutes, chances are that what you are doing is not high intensity interval training.
6. Box Jump
This is by no means an easy sport. You must have a fit and fit body to be able to do this jump. Even though it seems simple, namely just jumping up and down the box, this sport requires strength. Do it safely and don’t push yourself too hard if it feels heavy.
7. Running in Place
This is the easiest exercise and requires absolutely no equipment. This sport can also be done anywhere. If your body is fit enough, you can do it by lifting your knees high, but if you can’t, then do it the normal way. You can practice lifting your legs higher in the next exercise until you get used to it. Don’t forget to move your hands so you can get maximum results.
Burpees are a type of exercise consisting of push up movements and then followed by jumps in the air such as squat jumps. This series of movements is repeated continuously without pause. So it’s only natural that this sport is called a quite challenging and very tiring exercise.
However, this exercise also does not require special tools and can be done anywhere. Doing this exercise, you can train many muscles at once, starting from the core, chest, shoulders, abdomen, and even the buttocks.
Sprint is an alternative to HIIT exercises that do not require equipment. Sprint is a way of running to cover a certain distance that is relatively short, in a short time, and with maximum speed. You can do it outside the house, or use a treadmill. If possible choose an uphill track and slightly reduce speed.
10. Squat Jump
Another exercise option that does not require special equipment is the squat jump. You only need to use your body weight when doing this exercise. This exercise involves more of the lower muscles which include the abdomen, buttocks, pelvis, legs, feet and thighs.
Do it with the correct back and knee position. Open your feet shoulder-width apart. You also need to jump so that more and more muscles are working.
You have to force yourself to maximize your speed and movement to get the best results. Do what you like the most and don’t forget to do it a maximum of 2x a week. Don’t get any worse… don’t worry, HIIT exercises are very effective at burning fat for hours after you’ve finished your workout.
That is it from today’s post on Top 10 Beginner HIIT Workouts For Weight Loss. If you do not agree with the points in the post and have some of your own opinions, share them with us in the comments section down below. Keep visiting Real Fitness Soul for more information about Fitness and Health.
Chandan is the writer of “Top 10 Beginner HIIT Workouts For Weight Loss”. Also, Connect with me on Instagram and Facebook.