Boost your weight loss with HIIT this autumn

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In the quest for shedding a few pounds and building a little extra muscle, the fitness world is filled with various workout regimens promising quick results. One such powerhouse that has gained popularity in recent years is High-Intensity Interval Training (HIIT). But what makes HIIT such a good choice for weight loss?

Efficient calorie burning

HIIT involves short bursts of intense exercises alternated with brief recovery periods. Typically, the rest period is about half as long as the effort period. For example, 20 seconds of effort followed by 10 seconds of rest. This combination not only has a positive effect on your metabolism during the workout but also keeps it elevated post-exercise, resulting in increased calorie burn even in the few hours after your session ends. The body needs to consume extra oxygen to return to its pre-exercise state, which contributes to the calorie-burning effect.

Preserves lean muscle mass

While HIIT will help preserve muscle mass compared to longer steady-state cardio workouts, it can also support and stimulate muscle gain. As muscle is metabolically active tissue, it can burn calories even at rest – meaning the more muscle you have, the easier weight maintenance becomes. This can also help with weight loss.

Time-saving solution

In our time-pressed lifestyles, finding time for lengthy gym sessions can be challenging. HIIT workouts typically range from 20 to 30 minutes, making them ideal for busy individuals seeking maximum results in minimal time, and you don’t even have to use a gym! So whether you’re squeezing in a workout during your lunch break or tackling it before dinner, HIIT offers a time-efficient and cost-effective solution without compromising on workout effectiveness. Wanting a few HIIT exercise ideas to get you started

Sprinting intervals

Find a clear stretch of pavement or any other good running stretch for this heart-pumping exercise. Sprint at maximum effort for 30 seconds, followed by a 60-second recovery period of walking or light jogging. Repeat for a total of 10-12 rounds.

Jump squats

Begin in a squat position, then jump upward, extending your legs fully. Land softly back into the squat position and repeat for 20 seconds. Take a 40-second rest, then repeat for a total of 8-10 rounds.

Mountain climbers

Start in a plank position with your hands directly beneath your shoulders. Alternate bringing your knees towards your chest as quickly as possible for 30 seconds, then rest for 30 seconds. Repeat for 10-12 rounds.

Skipping rope

Jump using a skipping rope continuously for 30 seconds, then rest for 30 seconds. As you improve, increase your jumping duration to 1 minute, followed by a 30-second rest. Repeat for a total of 10-12 rounds.

Low-impact options

For individuals dealing with injuries or reduced mobility, a lower-impact alternative to HIIT is still a great way to get your calorie burn on. One way is to consider applying HIIT methods to activities that are a little more low-impact, such as swimming or walking. These activities provide an effective cardiovascular workout while minimizing stress on the joints. Some other great ideas for low-impact HIIT exercises include:

Squats

Perform controlled squats without jumping.

Lunges

Try front, reverse, or side lunges.

Ice skaters (no jump)

Perform lateral skater movements without jumping.

Dumbbell punches

Throw punches while holding light dumbbells.

Squat to overhead press

Combine a squat with an overhead press using dumbbells.

Press-ups

Do modified or standard push-ups.

Kettlebell swings

Swing a kettlebell in a controlled motion.

Walk-out deadlifts

Walk out into a plank and perform a deadlift.

No jumping jacks

Perform alternate side squats with arms overhead.

Walk-out burpees into dumbbell overhead press

Walk out into a plank and perform an overhead press with dumbbells.

Summary

Incorporating HIIT into your workouts can be super helpful for weight loss. Always make sure you listen to your body and tailor your sessions to your mobility and fitness levels. Whether you’re sprinting towards your goals or taking a gentler approach, remember that every step is progress towards a healthier you!