HIIT Workout to burn more fat
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Get your heart rate up and start sweating!
In this post you will learn about one of my favorite workout techniques to burn more fat quickly while saving a lot of time! HIIT stands for High Intensity Interval Training and in my opinion is the best way to get lean without having to do hours of long and boring cardio sessions. The featured HIIT Workout to burn more fat will get you lean in no time!
If you’re looking for a simple yet effective workout you can do anywhere without any equipment, you’ve come to the right place. Below I’ll teach you more about HIIT workouts, how to perform them and then give you a step by step workout showing you how to perform each exercise! From my own experience I can tell you that this HIIT Workout to burn more fat is not only effective but fun and quick!
What is HIIT?
High Intensity Interval Training is a form of interval training that’s alternating short periods of anaerobic exercises with short rest periods. It typically involves a handful of exercises that are designed to get your heart rate up. Examples are sprints, jumping jacks, high knees – so a good addition to typical gym strength exercises. Because of this structure, HIIT Workouts are very popular to burn more fat!
Calculating your heart rate for HIIT
Getting your heart rate up to a specific level is crucial to get the most out of your HIIT workouts. Please be informed that I’m not a doctor nor a personal trainer and the below are recommendations based on my personal experience and research.
In general, you will want to reach about 70-90% of your maximum hear rate. To determine your max heart rate, a basic formula you can use is to subtract your age from 220. So if you’re 25, your maximum heart rate would approximately be 195 (220 – 25 = 195).
Now as a next step, multiply that by 0.7 and 0.9 and you now know that your heart rate should be around 136 and 175 bpm (beats per minute).
For the break periods, your heart rate should drop to around 60-65% of your maximum heart rate. To stick to the example, if you’re 25 then it should be around 125 bpm.
Again, remember that these are estimations and the factors like body height, weight and fitness level will affect your ideal bpm. As always when it comes to physical exercise, listen to your body, see how you feel and aim to break a good sweat!
Monitoring your Heart Rate
There are various ways on how to monitor your heart rate. You might have heard of belts that you can strap around your chest and then connect to your phone or a digital watch. These are very common among professional runners and high performance athletes. Some cardio machines have handles that you can grip and it will then estimate your heart rate by measuring your palms.
I’ve been testing the Galaxy Watch Active for a few weeks now and love how it just shows me my heart rate without having to wear a belt or anything. The Samsung Watch has optical heart rate sensors at the back of the watch – this is a great way to keep an eye at your heart rate and see the fluctuations throughout your workouts!
One of my Go-To HIIT workouts consists of four exercises you can do without any equipment! I love adding this as a finisher after my strength training workouts to get my heart rate up and burn some extra fat!
The exercises are:
- Jumping Jacks
- Mountain Climbers
The cool thing about monitoring your heart rate with the Galaxy Watch active is that it also tracks your exercises. In this case I can even track all the reps, selecting the exercises from a big pool of workouts the watch has stored by default.
How to perform the Workout
You will be performing each exercises for 30 seconds straight, with no breaks in between. After one full round (all four exercises for each 30 sec) you will take a break of 1 minute.
One round will look as follows:
- 30 sec Jumping Jacks
- 30 sec Lunges
- 30 sec Mountain Climbers
- 30 sec Squats
- 1 min Break
This means that one full round is 3 minutes total, including the break.
Perform 5 full rounds for maximum results!
Go all in on every exercise. 30 seconds is not much but the rounds will add up and I promise that you’ll get sweating! Give it your all!
Monitoring your heart rate with a device like the Galaxy Watch Active will help you’re giving the exercises the right amount of effort. Good indicators are if you start sweating and also slowly start panting. You shouldn’t be on-the-floor-dying but definitely feel challenged!
Exercise 1 – Jumping Jacks
Jumping Jacks are a great starter for every HIIT workout. They are fairly easy to perform and really help getting your heart rate up.
Start by standing straight and your arms hanging down. Then jump up, spread your legs as you are in the air and lift your arms above your head at the same time.
It’s basically a motion of jumping up and down. Go all in, try to go as fast as you can and always focus on keeping your arms and legs tense!
Exercise 2 – Lunges
I love lunges to really work your legs and glutes! Stand straight and make a big step with one leg forward. Then lower your lower body and bend your knee of the front leg.
It’s super important that you don’t let your knee go over your toe level. Always focus on keeping your knee as far out as your toes (as shown on the pictures) to not stress your knees too much.
Exercise 3 – Mountain Climbers
Let’s work those abs! Go into plank/pushup position and tighten your core. Now pull your knee to your chest and alternate between your right and left leg! You can do this very quickly, almost like running. This will really make your body work and increase your heart rate, while at the same time strengthening your abs!
Exercise 4 – Squats
Last excercise of one round are good old squats! After the lunges, this one will burn – and it’s worth it!
Stand straight, with your arms stretched out to the front. This will help you keep your balance. Then, sit backwards and again, focus on keeping your knees at toe level. If you find your knees move forward and are further to the front then your toes, readjust to keep your knees safe.
As with all exercises, do the squats as quickly as possible but make sure to keep the correct form. After all the precious exercises, this finisher will provide a good burn!
To me, this kind of high intensity cardio is much more appealing than going for a long run on the treadmill. With HIIT you’ll start sweating instantly and are getting in a really good work out in a very short amount of time.
If you do it in the morning, you’ll have a super energized start into your day and will also burn more calories throughout the entire day!
I personally do around 3 sessions per week and in combination with the right diet see really good results when it comes to muscle definition and simply feeling fit and active.
Give the workout a shot and I hope you’ll enjoy it as much as I do! Feel free to email me or leave a comment if you have any feedback or questions.
Thanks for reading!