HIIT is the best workout with less time.
Nowadays, losing weight is like climbing Mt. Everest. It’s a hell of a job, and on the contrary, have a slice of pizza or your favorite fast food with pop and see your weight shoots up. After that, we try different ‘techniques’ to get in shape, like running lots of miles, fasting, intermittent fasting, keto diet, salads, and whatnot. There is no doubt that eating habits play a significant role in your weight loss journey, but we should not deny that exercises act as a catalyst in burning those extra fats you consume.
Now the question is which exercises? Do I hit more abs workouts throughout the week or start jogging or running? Honestly, there are tons and tons of material available on the internet, but which is the most effective and helps you lose weight in a shorter period. So let’s get straight to the answer ‘as the drum rolls’ it’s the HIIT (High-Intensity Interval Training).
As the name suggests, high-intensity interval training includes high-intensity exercises with rest periods, including low-intensity exercises. The best thing about HIIT workouts is there are no particular exercises or strict training circuits one has to follow. Instead, you can combine your favorite exercises and do the job.
Coming to the point, the basic idea behind HIIT training is to play with your heart rate. With high-intensity exercise, you shoot it up, and with low-intensity, you bring your heart rate down. So, for example, if someone likes running and sprinting, they can do a 30-sec walk followed by 20-sec running and 10-sec sprint and then again 30-sec walk, and so on. This is a complete 1-minute cycle, and tries to do it for at least 10-30 minutes. And if someone likes to do exercises like burpees, jumping jacks, high knees, and mountain climbing, one is free to combine these exercises in their way.
DONT: Don’t do HIIT if it’s your first day at the gym or does exercises after a long interval. First, build stamina and endurance, then go for HIIT.
DO: Do HIIT when you are not doing any lifting in the gym, as HIIT training will exhaust you and make you feel low doing other exercises.
DONT: Don’t exceed your HIIT workout for more than 35-40 minutes and not more than thrice a week.
DO: When doing HIIT, go all in. Try to hit almost 85% of your maximum heart rate and then go slowly back to 30-40% with low-intensity exercises.
So, do those exercises which pump your heart rate up and let it go down with a low-intensity exercise and then again pump it up. But make sure you consume healthy food, a balanced diet with added fiber, keep your metabolism rate high, and then see the extra fat melting.
As a beginner, brisk walking is best to adjust your body for exercise.
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A brisk walk is an aerobic fast walk where you can concentrate on your heart rate (the main goal is to increment the heart rate).
You just have to skip for a few hours and then eat whatever you want in your eating window. Simple, isn’t it? So, let’s break it down to a more simple level: