If you are like me, you know the importance of exercising for your physical and mental health, but it is hard to find time to work out! That is why I love to participate and recommend HIIT workouts! In just 20 minutes, you can complete a butt-kicking workout that will allow your body to burn fat for up to 48 hrs!
Here are all the details....enjoy!
The All-Out HIIT Workout
The formula for a HIIT workout is simple: 20 seconds of all-out effort, followed by 10 seconds of rest. HIIT protocols are considered high-intensity interval workout. There's not one specific workout or plan that's best; you can use almost any exercise as long as you adhere to the 20/10 work to rest ratio. This will allow you to keep your workouts fresh and interesting, as you can always change your exercises to try something new.
Why try HIIT workouts?
Research found that burst interval cardio could burn more than 3 times more body fat than moderate cardio. The reason burst training works is because it produces a unique metabolic response in your body. Intermittent sprinting causes your body to not burn as much fat during exercise but after exercise your metabolism stays elevated and will continue to burn fat for the next 24-48 hours! Also, chemicals called catecholamine’s are produced which allow more fat to be burned and this causes increased fat oxidation which drives greater weight loss.
HIIT workouts are meant to be challenging, so be prepared to push yourself beyond your limits. Gather your equipment and give one of these HIIT routines a try.
To start, pick 4-5 exercises from various categories listed bleow. Some days you may want to focus solely on one specific body area (i.e. all arms or all cardio) but other days, chose to do full body workouts by picking one exercise from each category.
You will also want to download a HIIT timer app on your smartphone.
These exercises can be done outdoors, at the gym or in the privacy of your own home. Grab a partner for accountability or do them solo. Most of all, have fun with it!
Lower Body Tabata Workouts
- Bodyweight squat
- Bodyweight lunges
- Jump squat
- Dumbbell or kettlebell goblet squats
- Ski jumps
Upper Body Tabata Workouts
- Push-ups (strict or from knees)
- Triceps dip off of a chair or bench
- Overhead Press with 5- 20 lb weights
- Bicep Curls with 5- 20 lb weight
- Tricep Curls with 5- 20 lb weight
Total Body Tabata Workouts
- Dumbbell or kettlebell ground to overhead
- Mountain climbers
- Kettlebell or dumbbell swing
Core Tabata Workouts
- Sit ups
- Russian Twists with 5-20 lb weight
- Bicycle crunches
Cardiovascular Tabata Workouts
- Jump rope
- Jumping jacks
- Stationary Bike
- Stair steps
- High knees
- Running in place or on treadmill