10 Best HIIT Cardio Workout for Weight Loss

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10 Best HIIT Cardio Workout for Weight Loss

10 Best HIIT Cardio Workout for Weight Loss – If you want to quickly shed weight, HIIT cardio workouts can help you. High-Intensity Interval Training, also popularly known as HIIT, is a cardiovascular exercise that is performed at high intensity for a short duration.

These are intense exercises to be done before a small break. These cardio workouts are the best way to burn fat in a short period.

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10 Best HIIT Cardio Workout for Weight Loss

#1 Burpees


Burpees is an exercise in two parts consisting of a pushup, followed by a jump in the air. The Burpees involves all the muscles in your body and is primarily aimed at building calves, chest, triceps, shoulders, biceps, glutes and lats.

How to do Burpees?

Burpees are very easy to perform since it requires no machines or weights. To carry out Burpees reach a partial squat position and crouch. Keep your spine straight and land the ground with his chest. Push-up, carry both legs together with leapfrog and then jump up, raising their hands in the air.

#2 High Knees

high knees

high knees is another easy exercise without training equipment. high knees help strengthen leg muscles and increases the beating of the heart, which further improves coordination and flexibility in the body.

How to do High Knees?

To perform high knees, open your feet a hip width apart and then lift your left knee toward your chest, do the same with the other leg running speed. You should also try to keep arms out and let the knees touch the palms when the exercise is performed.

#3 Lunge Jumps

lunge jumps

Lunge jumps are an advanced variant of a normal exercise walking lunge. The responsible exercise of jumping high in the air and change your other foot forward before landing.

This exercise does not require lifting equipment weight and burn a lot of calories. It also helps to increase your heart rate.

How to do Lunge Jumps?

To perform the jumps thrust support legs to the shoulders less width apart. Move one leg forward with a straight spine. Now bend your leg and down, make sure your leg should be perpendicular to the ground. Now at last jump and put the other leg forward and repeat the exercise.

#4 Jumping Jacks

jumping jacks

Jumping jacks, also called side-straddle hop, is a full-body exercise that can be done almost anywhere — all thanks to the no requirement of training equipment.

How to do Jumping Jacks?

To perform Jumping Jacks first standing straight with feet to the width less than the hips. Make sure you keep your shoulders relaxed and look forward. Now jump and move laterally spaced feet. At the same time, move your hands up and down on his head. Repeat steps following the same.

#5 Mountain Climbers

mountain climbers

Mountain climbing is not easy! But what if the mountains become flat land? Well, that’s the logic behind the exercise mountain climbers. So you feel you are climbing a mountain to be on the floor. This exercise is well known for the great benefits such as building cardio endurance and agility. Again, mountain climber trains throughout the body.

How to do Mountain Climbers?

To perform mountaineers, enter the position of the straight arm plank. Be sure to place your hands slightly wider than shoulder width. Now he brings the right knee to your chest without lifting your hips. And then go back and bring the other knee. Now repeat the steps behind him.

#6 Rope Jumping

rope jumping

Jumping rope, also known as jumping, is preferred by thousands in operation due to its many benefits. It sounds easy, burning calories, and it’s fun indeed.

How to do skipping?

To perform jumps, all you need is a rope. Stand right now, keep your legs close together with the elbow near your stomach. And now jump and the rope to make a circle around your body from head to toe. You can also change the leap leaping forward and backward.

#7 Push-ups

push ups

Pushups are the most common. body weight exercises. However, they are difficult for beginners. But when you train every day, you get used to it and start to like it. Pushups are best for building upper body. It helps shape the chest, shoulders and triceps,

How to do Push-ups?

Push-ups do not require training equipment and can easily be performed at home. To practice push-ups, you have to get into a cat stance with palms and toes touching the ground. Now lower chest and touch the floor. Make sure your spine is not bent, and the legs are straight. As you gain experience, you can challenge yourself by putting your toes close to each other.

#8 Side Jackknife

side jacknife

The Side Jackknife is an exercise that targets Obliques, shoulders, and quads . It also involves glutes & hip flexors.

How to do Side Jackknife?

To carry out the side pocket knife, you have to lie on your side with one leg on top of the other. Now put your hand one behind the head with the elbow flared. And the other hand on the floor in front of you to balance your weight. Now try to bring the upper leg and elbow together and then take it back to the original position. Now repeat steps to implement training.

#9 Russian Twist

russian twist

The Russian Twist is a simple and yet very effective way to train your core and hips. The Russian Twist is a popular exercise among athletes thanks to the sequels that helps athletes twisting movements and quickly change direction.

How to do a Russian Twist?

To perform the Russian Twist, take the position on the floor with your legs extended in front. After that, lift your knees and assume a v-sit position. Be sure to keep both legs shoulder width to each other. Now, at the end, turn from side to side. Repeat several times to train the body.

#10 TRX Pull-up

TRX pull ups

TRX pull-ups need a lot of upper body strength. But it can be easy if you know the right technique and have practiced a lot. To accomplish this, a TRX trainer is also needed.

How to do TRX Pull-up?

TRX to perform pull-up TRX take a grip. Now use your back and arms to pull your body up with both legs shoulder width. You should try to get your chest to the same level as mangoes, but do not worry if you can not do it on the first try. All you need is practice. After that, keep the body in that position for a second, then lower your body and repeat the same steps.

6 Benefits of High-Intensity Interval Training (HIIT)

Benefits of HIIT
  • According to researchers, training HIIT cardio can burn a lot of calories in a short period of time. According to the British Journal of Sports Medicine 2019 report, people do HIIT training lost 28.5% more fat than people training in moderately intense exercise, but continued.
  • Interview cardio workout has an amazing ability to increase your metabolic rate of the body for hours even after exercise. According to Harvard University, if a person’s metabolic rate is high, more calories burned at rest and during activity.
  • Interview cardiovascular exercise also helps increase muscle mass if done with weights and technique in specific individuals.
  • Interview cardio workout also improves the oxygen consumption of an individual. According to a study, five weeks of high intensity training out for 20 minutes every day, improved oxygen consumption of an individual by 9%.
  • HIIT cardio workout also lowers down blood sugar levels in diabetic individuals. According to a study, along with blood sugar level reduction in diabetic patients, HIIT also improves insulin resistance compared to normal exercise.
  • HIIT cardio training usually requires no training equipment. Ten exercises suggested above require no equipment other than face heavy rope, which is easily available at home.


HIIT cardio workout is one of the best ideas to train without spending much on costly equipment. However, it is recommended to seek expert advice to carry out immediately and avoid unwanted problems. Be sure to use the right, along with other shoes shelter elements to prevent injury. Along with training, also must take care of your body proper training to be effective dietary needs. Having a cheerful start!

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