High-Intensity Interval Training (HIIT) saves time and boosts metabolism. What makes HIIT workout effective as a fat burning workout is that it produces excess post-oxygen consumption, (EPOC). HIIT increases the resting metabolic rate for the following 24 hours. This means the fat-burning party isn’t over once you step off the treadmill – it keeps going and going and going!
Feeling insanely pumped? Check out this HIIT workout you can do at home or at the gym, by Shadine Nortje.
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Fat Burning HIIT Workout for Insane Results
Start with a good warm up 10-15min (or till you lightly start to sweat)
Little to no rest between sets, keep your heart rate as high as possible. After all 10 exercises, you should rest 1-2minutes then continue to round 2-10 in the same manner.
The weight needed for this HIIT workout depends on your strength but it is advised that you pick a weight which is challenging. Not too heavy but not too light either.
Jump as high as you can by extending your arms above your head. Drop down into a push-up position. Do not arch your back throughout this entire movement. Keep your core tight at all times.
2. Walking Lunges
Keep your posture upright, knees behind your toes and keep your weight on your heels pushing up from the glutes – butt muscle.
3. Stirring the Pot (On Knees)
Keep your stomach contracted through the entire motion. Do not arch your back. From this position, simply move your forearms in a small circular motion while keeping the rest of your body stationary.
Maintaining a neutral neck position and not allowing your head to move up or down. A good cue for this is to imagine that you’re holding a tennis ball underneath your chin that you don’t want to drop.
4. Single Glute Kickbacks on Swiss Ball. (10 per leg)
Resting your upper body on the Swiss ball, contract your glutes and keep your core tight. Keep your neck in a neutral position. Bring one leg up, focusing on using your glute muscle and squeezing each rep for 2-3seconds before lowering your leg.
Do 10 a side then switch. (Not alternating)
5. Side Touches
From a plank position keep your core tight back straight, rotate your body and touch your left hand with your right foot, then your right hand with your left foot. (To increase difficulty, add a push up between the touches).
6. Bulgarian lunge with rotating medicine ball
Keep your knees behind your toes. Keep your body upright (don’t slouch forward). Contracting your core while staying in a lunge position, rotate the medicine ball from side to side.
7. Renegade row push-up
Keep your body in a straight line, core contracted (do not arch your back), lower your body down into a push-up. Once you come up, do a one arm row, then go back down into a push-up and do a one arm row with the opposite hand.
Repeat 10 times per arm.
To complete this insane HIIT workout, perform 10 repetitions; 10 rounds per workout
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.