HIIT Home Is the Best Cardio

What is HIIT?

HIIT stands for high-intensity interval training, a form of exercise that alternates between short periods of intense exercise and brief periods of rest. The benefits of HIIT workouts include increased metabolic rate, increased fat burning, reduced risk of injury, increased fitness and athletic ability, and improved muscle strength. HIIT workouts typically consist of short bursts of exercise that push your body to its limits. Exercises like sprints, weighted step-ups, or squat jumps are good examples of HIIT exercises because they require all-out effort from your body. A HIIT workout can last anywhere from 5 to 30 minutes, depending on the type of exercise you choose to do and how many times you repeat that exercise throughout the workout.

HIIT Workout Basics

Pick one or two exercises and make them the focus of your workout. If you choose to do a full-body workout, select two exercises: a push-chest exercise and a pull-back exercise. Doing HIIT workouts 2-3 times per week is sufficient for seeing results. If you want to increase your results even further, do a HIIT workout on the days you don’t do your regular cardio routine. Perform HIIT workouts at an intensity level of 8 or higher on a scale of 1-10. An intensity level of 9-10 corresponds to an all-out effort that leaves you completely exhausted. Rest for 30-60 seconds between each exercise to allow your body to recover between efforts. You can do 3-5 minutes of high-intensity exercise 3-4 times during a 30-minute workout. You can do high-intensity workouts for 20-30 minutes or less, depending on how many times you repeat a particular exercise.

HIIT and Weight Loss

The one and only reason why HIIT workouts are so effective is that they boost your metabolism. After a HIIT workout, your body remains in a post-exercise state, which means your metabolism is running at a higher rate than normal. This means your body is burning more energy than usual energy that comes from your fat reserves. With a HIIT workout, you can raise your metabolism for up to 48 hours after the workout ends. If you do a HIIT workout for 20-30 minutes and burn anywhere between 400-600 calories, you’re in for a metabolic boost of up to 48 hours. That’s enough time to melt away between 1,500-2,000 calories worth of fat, which is enough to cause a visible reduction in body fat.

The Best Cardio Exercises for a HIIT Workout

Squat jumps are a great way to build explosive power and athletic ability. Begin by standing with your feet at shoulder width and your knees slightly bent. Squat down until your thighs are parallel to the floor and then leap up as high as you can. You can also do these weighted for added intensity and better results. Burpees are a full-body exercise that incorporates your lower and upper body as well as your core. Stand with your feet together and squat down. Place your hands on the floor in front of you and then jump your feet out behind you until you’re in the push-up position. Bring your feet back to the squat position and then jump up as high as you can. Step-ups are a great lower-body exercise that targets your quads, hamstrings, and glutes. Stand on a sturdy box or bench with one foot and then step up with the other. Put your foot back down and then switch legs. Sprinting is an excellent full-body exercise that can be done anywhere with little to no equipment. Sprinting is a full-body exercise that requires you to work just about every muscle in your body.

Bottom Line

HIIT workouts are an excellent way to get your cardio in and burn more calories while doing so. By doing a HIIT workout, you can expect to burn more fat, improve metabolism, and increase athletic ability. If you want to experience the benefits of HIIT workouts, can do so by following the tips above. Doing a HIIT workout is a simple yet effective way to get your cardio in, and it’s the perfect cardio workout for anyone looking for an easy home workout.