When we want to lose weight, traditional cardio exercises can also mean a loss of muscle mass. Things are not the same in High-Intensity Interval Training. Not only will you not lose muscle mass here, but you will increase it.
Want the secret to chiseled abs without hitting the gym, or eating too much? This fat burn HIIT home workout for beginners is the answer!
Unless you have a physically demanding job, a dedicated fitness regimen is your best bet for getting fit and active. But this doesn’t mean you have to work for hours at the gym or forgo your social plans to run around the block.
If you’re someone who wants a fast but effective route to getting fit, then high-intensity interval training (HIIT) could be for you!
HIIT or High-Intensity Interval Training is a technique of cardio training, which consists of alternating the intervals of low intensity and controlled training with those of high intensity.
High-intensity training sequences are very effective for fat burning. Combined with those of low intensity allow the body to recover.
You can do a HIIT workout at any time, with a minimum of equipment and it should not last more than 30 minutes.
If this is going to be your first HIIT workout, I recommend that you do not aim yet for a 30 minutes workout. Start progressively, from 15 minutes. As you develop your endurance, you will be able to increase the HIIT training duration to 30 minutes, the time needed to enjoy all the benefits of this form of training.
Here’s a quick and simple 15-minute HIIT workout you can try, designed to ramp up your fat-burn and leave you feeling pumped and energized! By doing each exercise for 20 seconds at high intensity and 20 seconds at a low intensity you can very easily work all your body muscles, then pause for 20 seconds.
Do the entire circuit twice for a 15-minute workout.
1) Mountain Climbers
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How to do it:
- Start in a high plank position (similar to a press-up position), making sure your shoulders are over your hands, your hips are down, and your weight is on just your toes.
- With your core engaged, bring your right knee forward towards your chest, lifting the toe off the ground.
- Return to your plank, then switch legs to bring the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in a plank position.
2) Push-Ups
There are very few exercises that require at the same time the muscles of the chest, arms, shoulders, back, abdomen, and the medial region and burn a considerable number of calories as can the push-ups.
How to do it:
As part of the push-up, there are 3 movements:
- The initial position, in which the body is stretched in a straight line, in support of the toes and palms with the fingers open, with the arms in full extension and the head in the extension of the body
- The descent is executed by flexing the arms until the chest reaches near the ground
- The return consists of pushing in the arms until the elbows become perfectly stretched.
3) Jump Squat
How to do it:
- Stand with your feet shoulder-width apart and start by doing a regular squat.
- Remember to engage your core, keep your chest high, and try to get your butt at least parallel to the floor.
- Next, use the muscles in your legs to jump up explosively into the air, using your arms to drive you up.
- When you land, lower your body straight back down into the starting squat position, ready for your next rep.
- Land in a controlled way, as quietly as possible.
4) Lunges
The lunges work your entire lower body. This will not only help you tone your legs and muscles, but at the same time, when you do exercises that require more muscle groups, your metabolic rate will increase, and you will burn more calories.
Besides, when performing lunges, you work also the muscles in the mid-body region.
How to do it:
- Stand with your legs slightly off and looking ahead.
- Take a step forward, flexing the knees.
- Return to the starting position and repeat the movement for the other leg.
5) V-Sits
How to do it:
- Start in a seated position with your knees bent and feet off the floor.
- Your chest should be open and lifted, so your body represents a V shape.
- With your arms by your sides, slowly unfold from your seated V by simultaneously lowering your torso and legs towards the floor.
- Stop when your legs are about 6 inches off the ground. Be sure to keep your head and shoulders off the floor and your lower back pressed into the mat.
- With your core tight, use your abs to return to the starting position.
6) Plank Jacks
Including Plank Jacks in a HIIT workout is the perfect way to get a full-body workout in a short time. This exercise is great for people who are looking to burn fat, lose weight and tone their bodies.
The plank jacks help you to get rid of belly fat and work on your core as well as your arms, legs, and back. It also helps you to improve your posture and balance as well as gives you a good cardio workout.
How to do it:
- Starting in a traditional plank position (similar to a press-up), with your shoulders over your wrists, your body in one straight line and your feet together.
- Like the motion of a jumping jack, jump your legs out wide apart and then back together to complete one rep.
- Jump as quickly as you want, but make sure to keep your pelvis steady and butt low, don’t let your booty rise towards the ceiling.
7) Burpees
Burpees are a real challenge. Due to their efficiency, they have become an incorporated part of HIIT training.
Burpee is a complex exercise that requires strength, mobility, and coordination, and the reasons why it has become so popular are numerous., in addition to being very efficient, they are also very versatile. They can be included in any workout, withstand many variations, so it is almost impossible to get bored with them.
How to do it
Now, burpees are a little more advanced, but once you nail them, they are the key to unlocking your ultimate fat-loss potential!
- Start by lowering into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Lower your chest to the floor to perform one basic push-up, bending the elbows and then straightening the arms back into a plank.
- Jump the feet forward to the hands, and come back into a squat, then perform an explosive jump straight up, getting as much height as you can.
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Last Thoughts:
Use this HIIT workout at home three times per week and you’ll be on your way to burning belly fat. This quick fat burn HIIT home workout will kick your metabolism into overdrive. By the end of this workout, you will be dripping with sweat, and out of breath, and your heart rate will have skyrocketed.
If you’re a beginner and want to get into HIIT, start slowly. Focus on a few techniques at first. Mastering jumping jacks, high knees, mountain climbers, and burpees will put you in good stead for the rest of your HIIT workouts.
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