Some effective tips for fat loss through HIIT workout and some warm-up exercises.
HIIT stands for High-Intensity Interval Traning.
So let's go ahead and get started with our cardio warm-up then we will begin with HIIT workout.
WARM-UP
Leg swings
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| Image Source: google | Image by- workoutlabs.com |
We're
gonna be doing this for 30 seconds on each leg let's go ahead and start with
that right leg first nice small range of motion to start out with and then as
you feel more comfortable with it start increasing that range of motion now
There's a relatively quick motion you want to try to really open that hip up as
best you can but remember you always want to keep it under control don't swing
out of control, you want to reach across with that left hand to your right foot
to get that torso to rotate just a little bit start warm-up that cores a little a bit more got five seconds left and switch sides and do the same exact thing on
that left leg starts with a smaller range of motion and starts working it bigger
and bigger and bigger as you feel more comfortable with it again reaching
across with that right hand this time down to that left foot trying to get that
torso to rotate just a little bit and just ten seconds left.
We're going to
switch to this next exercise
Knee up rotation
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| Image Source- google | Image by - gethealthyu.com |
It's a relatively slow motion switch you over in two seconds and switch it so those need to be coming up really nice and high bring out opposite elbow down to that opposite knee rotating those shoulders as much as you can you want to actually feel like you're trying to get that elbow to the outside of your knee you want to really focus on driving that knee up nice and high as well as rotating those shoulders as much as you possibly can get as much range of motion at it as possible and keep breathing normally you got about 10 seconds left till we switch to the next exercise.
Squat with a toe touch kick
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| Image source- Google | Image by- Corin WSW |
Switch it with nice deep squat bring one leg up to reach out towards those toes squat down again then bring that opposite leg up just keep altering back and forth between those legs every a single time you squat.
I try to get a nice deep squat every single time you want
try to get those hips down below those knees warm those knees up, warm that hip
socket up now you also want to get a nice stretch on that hamstring every single
time so make sure you're really reaching down towards that toe.
Line jumps
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| Image source- google | Image by - camykennedy.com |
Just imagine while you're doing this exercise you're trying to get those feet up and over either a really tall log or a really high band and you're trying to let those feet touch the ground for a shorter period of time as possible before jumping back over the other side just keep moving as quickly as you can drive those knees up as high as you can remember.
Jumping jack
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| Image source- Google | Image by- physicalculturestudy.com |
We're doing it for one minute straight through and switch it up to get those arms and legs going snap those arms down those legs together at the same time and bring those legs apart as those arms come up over your head and you're trying to keep those arms relatively straight keep that shoulder socket nice and contracted keep those core muscles contracted and those legs should be nice and solid.
All those muscles contract it to that thigh that hamstring just keep this
motion going nice smooth fluid motion and try to keep it fast bringing that heart
rate up.
So this is our warm-up, we're trying to get that core temperature up so we should keep pushing through it.
Now get ready for our HIIT workout for Fat loss
We will be doing four exercises straight through in a group each one was
you do for 60 seconds then 50 then 40 then 30 then 20 then 10.
You get a 20 second
rest in between each one of those groups let's go ahead start with our first
one.
The flutter kicks with squats-
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| Image source- Google | Image by- www.spotebi.com |
One-minute straight through and start them up so you start out with that flutter kick motion with those feet kicking.
Those feet
front to back and then you go pause with them in the center squat down really
nice and low and then start that flutter kick motion again with that opposite
foot forward so it's gonna be two kicks and then squat down in the middle and then
two kicks again.
Squat in the middle again just keep it going trying to get as
deep of a squat every single time as you can and trying to move those feet in
that flutter kick motion as quickly as you can now.
We're just about halfway
down and got just over 30 seconds left so keep that motion going as slow as you
can.
I know
you're probably getting tired by this point but keep it going nice and strong
we're moving to
High knees -
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| Image source- Google | Image by- www.focusfitness.net |
next, no break or assert you up in two seconds and switch it drive those knees up really nice and high you want to get those knees to at least hip height higher and if you can try to move those feet up and down as quickly as you possibly can trying let that foot touch the ground for a short period of time as possible.
I know high knees are rough and you're gonna
be panting like crazy by the time you're done but keep pushing yourself through
it and burns as many calories as you possibly can.
We're
switching to
Burpees -
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| Image source- Google | Image by- risetoit.co.za |
next, remember no rest and switch it right into those burpees out to a full pushup position then come back up to those feet and do a nice quick jump and drop right back down into that push-up position just keep it going really nice and quick.
You want to move those feet out as quickly as
you can both at the same time and try not to bring one in at a time as you want a
constant complete motion with your entire body and that's halfway done right just keep that motion going nice and clean or get those feet all the
way out to that full push-up position and quickly go into that full jump as hard as you jump
the more calories you're going to burn.
The higher that harder it's going to go
to push it and as hard as you can to get through this full 60 seconds.
continue with
Jumping jack -
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| Image source- Google | Image by- physicalculturestudy.com |
Move right into those jumping jacks and get those arms and legs moving. I know all exercises are very tiring but this is actually gonna be a little bit of a rest Believe It or Not just keep those arms and legs moving nicely deep and make sure you're getting as much oxygen into your system by breathing properly while working out.
As you can if you want to get a little extra help out of it
you can improve your breathing technique which basically helps in increasing the pressure inside of your lungs
and will actually push more oxygen into your bloodstream.
All right you got 20 seconds to rest
just keep those feet moving nice deep breath trying to get that oxygen into your system.
Now you will repeat the exercise but the time period will be 50 seconds for each exercise and then descend with 40, 30, 20, 10.
Conclusion-
Push yourself as hard as you possibly can you want to make sure
you are exhausted by the time.
In the last set push yourself as hard as you possibly
can this is our last round so that you can burn as many calories as
you possibly can and let it relax after you are done with your workout with all the sets.
You will feel this hard work tomorrow so make sure you do a really good cool down
and stretch and you drink plenty of water so that your body can recover properly with sufficient amount of time and you didn't get any fatigue for your next workout.
SO these are some HIIT exercises and if you follow all this and take care of diet you will definitely get the results in your fat loss goals.
I'm Rohan Nara founder of Beasthacks.i'm into the fitness from past 3 years and i was 43kg before and then i transformed myself for more details check out transformation stories section.
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