20 Minutes HIIT Workout For Effective Fat Loss
Traditionally, “cardio” workouts were synonymous with running. This is because running was considered essential for fat loss. The definition of cardio has now undergone a revision and has come to be understood to have a broader meaning. People are increasingly moving to High-Intensity Interval Training (HIIT) to achieve effective fat loss.
HIIT workouts incorporate several types of exercises, from running to free weights and bodyweight exercises. HIIT allows you to customize your workouts to fit your fitness and fat loss goals.
In This Exercise Guide
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Key Takeaways
Shift in Cardio Perception: Traditionally, cardio meant running, primarily for fat loss. However, the concept of cardio has evolved to include High-Intensity Interval Training (HIIT), which offers a broader range of exercises for effective fat loss.
HIIT Structure and Benefits: HIIT involves intense bursts of exercise followed by periods of rest or light activity, making it more time-efficient than traditional cardio. It relies on anaerobic energy sources, making it akin to weight training. HIIT workouts typically last less than 20 minutes but yield significant results in shaping the body.
Customization and Accessibility: HIIT offers versatility, allowing customization based on fitness levels and equipment availability. It’s particularly beneficial for individuals averse to running or lacking access to a gym, as it can be performed with bodyweight exercises at home.
How Does HIIT Work?
HIIT comprises fast, intense durations of exercise alternating with periods of light activity and even complete rest. HIIT takes less time than traditional cardio or aerobic workout. But HIIT is effective in helping you shape your body. However, it can be a lot more fun and, at the same time, more challenging.
HIIT offers the perfect alternative for women who prefer not to run for exercise. It is also ideal for those women who don’t have a gym nearby. HIIT can be customized to your experience level and the equipment you have at home.
How Are HIIT Workouts Structured?
HIIT training can be structured in many ways, but the underlying principle remains the same. Intense exercise for a few seconds to get the heart rate up, followed by a recovery period. The cycle is repeated for several rounds.
In traditional cardio training, a moderate pace is maintained for more extended periods. On the other hand, HIIT workouts are anaerobic – oxygen is not used as the primary energy source.
Instead, HIIT relies on creatine phosphate to provide the power for explosive, rapid-fire exercises. In this respect, HIIT is closer to weight training than to running. Because of the intensity, HIIT workouts cannot be performed for longer durations.
Typically, exercise intervals last less than 60 seconds. Rest intervals are of varying lengths depending on the intensity of the exercises. Usually, the entire workout lasts for about 20 minutes or less.
HIIT Workout For Fat Loss
The HIIT exercises suggested below are perfect for both beginners and experienced fitness professionals. Only body weight is used, and all the exercises are low-impact. They are easy on your back, knees, and shoulders.
Perform reps of each exercise, one by one, for 30 seconds.
Rest for 15 seconds between exercises. After each round, rest for a minute. Repeat for 3 to 5 rounds.
Workout duration: 20–30 min.
Best performed 3-4 times a week to give the body enough time for recovery.
Suggested Exercises
- Squat Twist
- Reach and crunch
- Shuffle punch
- Squat and reach
- Side-to-side knee drivers
- Mountain climbers
- Table-Top reach and lift
- Explosive hop up
A pragmatic approach would be to be flexible with the work-to-rest durations. You can have shorter exercise intervals and more extended rest periods initially. As fitness levels improve, this can be reversed.
10 Min HIIT Exercises
Conclusion
The evolution of cardio from solely running to encompassing HIIT signifies a shift towards more dynamic and efficient workouts for fat loss and overall fitness. With its adaptable structure and accessibility, HIIT emerges as a compelling option for women seeking effective yet manageable exercise routines tailored to your needs and preferences.
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