Cardio Exercises Have Long Been Associated With Many Hours On The Elliptical Or Long And Tedious Jogs. However, There Is A More Convenient Cardio Method That Burns Fat Faster Than Jogging And Takes Less Time. This Method Is Called High Intensity Interval Training (hiit). Hiit Involves Alternating High Intensity Exercises (short Work Periods) With Low Intensity Exercises (short Rest Periods). For Instance, A 30-second Sprint Followed By A 30-second Walk Is High Intensity Interval Training. Hiit Can Be Used Aerobically (with Cardio) Or
HIIT consist of fast-paced circuits that burn more calories within the shortest time. When exercising at high intensity, you burn greater amount of fat quickly than you can achieve through low intensity exercises. Interval training also enables you to exercise to high intensity for a very long period of time, allowing you to burn more fat in the long run. Equally, the bodys metabolism is increased after high intensity workout and you can continue to burn calories for up to 24 hours after training. Full Body Hiit also boosts aerobic capacity, improves lactate threshold, creates anabolic effect and boosts insulin sensitivity.
So how can you burn fat with full body HIIT? The key to burning fat fast with HIIT is choosing a workout that combines cardio and strength exercises. The interval training exercises chosen must begin with a 3-5 minute warm-up and end with another 3-5 minute cool-down to prevent nausea or dizziness. For a beginner, it is advisable to opt for HIIT only if you can go through a session of cardio for at least 20 minutes at 70-85% of your maximum heart rate. Those who do not meet this minimum requirement can still try interval training but must do so at a slightly lower intensity and when wearing a heart rate monitor.
Here are 3 examples of full body HIIT exercises:
(a) 20-Minute Full-Body Tabata Workout
This cardio-strength inspired training has different segments consisting of high-intensity cardio and high-intensity strength moves. Each segment includes a 20-second high-intensity cardio followed by a 10-second rest, and then a 20-second high-intensity strength move followed by a 10-second rest. The full 20-minute full-body Tabata includes:
Round 1: Butt kickers (20 seconds, 10-second rest), then dumbbell squat to dumbbell press (20 seconds, 10 second rest). Repeat 4 times
Round 2: High knees (20 seconds, 10 second rest), then pushups (20 seconds, 10 second rest). Repeat 4 times
Round 3: Burpees (20 seconds, 10 second rest), then split jump (20 seconds, 10 second rest). Repeat 4 times
Round 4: Jumping jacks (20 seconds, 10 second rest), then knees to elbow (20 seconds, 10 second rest). Repeat 4 times.
(b) Deadmill sprints
This is a zero-powered modification to traditional run forces and it can help you to become a powerhouse quickly as you push against the machine with greatest force. The workout is completed in 3 sets.
Set 1: Deadmill sprints (20 seconds)
Set 2: Pushups (20 seconds)
Set 3: Rest (20 seconds)
(c) Jump lunge and dumbbell
Perform this workout in three rounds for 30 minutes including both work and recovery. Before the workout, warm up for 3-5 minutes using jumping jacks, jump ropes or high knees. The exercises should include:
Jump lounge (1 minute work, 1 minute recovery of jump roping)
Box jumps (1 minute work, 1 minute recovery of jump roping)
Dumbbell renegade row with pushups (1 minute work, 1 minute of jump roping)
Dumbbell power jack (1 minute work, 1 minute jump roping)
Dumbbell uppercuts (1 minute work, 1 minute jump roping)
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