When it comes to losing weight, the most common type of workouts that many tend to gravitate towards is cardio. While basic cardio works well for weight loss, it can get boring real fast which leads to many people falling off their weight loss journey and giving up on their goals. If you love cardio and would like a new and exciting way to do it, then think about trying out HIIT workouts for weight loss. HIIT workout weight loss exercises have consistently been among the top most popular types of workouts over the past decade or so and with good reason. Keep reading to find out the best HIIT workouts for weight loss, how to use HIIT workouts for weight loss at home, and much more.
Also known as High Intensity Interval Training, HIIT is a broad term for workouts that combine short periods of intense exercise alternated with recovery periods. A typical workout session can last anywhere between 10 to 30 minutes with most of the workouts being your basic cardio exercises, just elevated to a more intense level.
It should also be noted that while HIIT is typically done just using your bodyweight, some people prefer adding weights to their routines to maximize fat burning and heart health.
While HIIT workouts are good for a number of health benefits, a good percentage of the people looking to get into this type of workout routine are looking to get rid of some fat, lose the muffin top and see the number on the scale go down.
So, how effective are HIIT workouts for weight loss? HIIT exercise routines are incredibly good for weight loss – a fact proven not only by testimonials online, but also by several studies. For example:
When it comes to losing weight, we need our bodies to burn calories instead of storing them. Calories not burned are stored as fat in the body which leads to increased visceral fat and weight gain. With this in mind, we see that burning an extra 62 calories a day goes a long way in helping you achieve your weight loss goals (12).
At the end of the study, the researchers concluded that not only did the test subject burn the most calories during the HIIT exercise, but their heart rates were also significantly higher, and they also used the most amount of effort during this workout as compared to the others – even though all exercises took 30 minutes (1). This shows that with HIIT, you use more effort which leads to more calories burned, which in the long run means incredible weight loss results.
Their metabolic rates were measured before exercising, immediately after working out, 30 minutes after working out, and eventually an hour after exercising. Researchers found that on average, the HIIT workout increased the women’s post-exercise resting energy expenditure as compared to the other two exercises (8). Having an elevated resting energy expenditure means that your body is able to burn a lot more calories while at rest (whenever you are not exercising), which equates to more weight loss in the long run.
Read More: HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do?
As seen above, weight loss is a goal that can certainly be achieved through high intensity interval workouts. However, this isn’t the only benefit that can be gained from doing these exercises. Some other benefits include
HIIT, on the other hand, is very time efficient and will give you great results. A comparative study published in 2016 showed that doing HIIT exercises burned way more calories than sprint interval training, even though study participants worked out for the same amount of time (2). Another review of studies published in 2014, revealed that doing just 3 sessions of HIIT exercise a week, with less than 30 minutes per session – including warm-up, recovery between intervals and cool down-, can lead to improved aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk (6).
If your doctor has told you that your body fat percentage is high, then HIIT could help you reduce this. According to a review of multiple studies published in the Journal of Obesity in 2011, researchers found that these types of exercises worked exceptionally well for fat loss, even though in some cases, the weight of test subjects never changed by much or at all. Researchers found that, while short-term HIIT studies (anywhere between 2 to 6 weeks) showed negligible weight loss results, the longer studies ( up to 24 weeks), revealed incredible fat loss reduction, especially in overweight and obese persons (3).
Another review published in 2017 in the Obesity Reviews journals concluded that while HIIT took 40 percent less training time commitment than moderate-intensity continuous training, it also led to more fat loss than the latter even without accompanying body-weight changes (11).
This is where HIIT comes in. Because the cardio exercises you are doing are at a much higher intensity than normal, they can lead to some impressive muscle growth. The results from a controlled trial published in the International Journal of Sport Nutrition and Exercise Metabolism in 2016 showed that in obese people, these exercises led to muscle growth in their trunks and legs – since these are the muscles used the most in this type of workout (4).
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If you’ve decided to do some weight loss full body HIIT workouts at home, here are some things to do and keep in mind to ensure that you don’t hurt yourself and achieve the best results from your routine
Such a supplement or snack helps to increase your performance by boosting energy, power, and stamina – allowing you to give your all during the session. If you are going for a small snack (e.g. a banana) or store bought supplements, try taking them about 30 minutes before your workout. If you prefer a bigger meal, eat at least an hour before you have to exercise.
However, to add the intensity and for better results, consider adding some free weights in your routine. If you cannot afford free weights, improvise and use heavy things in and around your house
Read More: HIIT vs LISS: Which One Is Right For You?
Now that you understand the benefits of HIIT and what to do before and after a session, some good exercises that can be used for HIIT at home include
If you are working out at the gym, you could also incorporate the following equipment into your routine
If you are a beginner to HIIT workout weight loss exercises,
Overtime, you will be able to take shorter rest times, breathe better and even do more than 5 exercises.
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In the same way that we all gain weight at different rates, so do we lose weight at different rates. Some people are likely to see weight loss results on the scale as soon as two weeks into their routine, while others may have to wait a month to see results.
We suggest giving yourself anywhere between 4 to 6 weeks to start seeing results. Also, remember that the scale is not the only determinant of fitness. Do you feel stronger? Does it take you longer to get winded while exercising? Do your clothes feel looser on you? All these are results of HIIT.
When it comes to weight or fat loss, no one exercise provides better results than all others. What determines how much fat you lose is your effort. If you give your all during the workout session, you are bound to lose weight faster.
It is also important to note that overweight and obese people are bound to see much more significant results as compared to all who are leaner. Your diet also plays a huge role in how much weight you lose and how fast. Make sure to eat as clean as possible and at a calorie deficit.
As previously mentioned, we all lose weight at different rates so it is hard to say the exact amount of weight you can lose while doing these workouts. Remember, the CDC recommends a healthy gradual weight loss of 1 to 2 pounds a week. As long as you are hitting these numbers, you will reach your ideal weight in no time – be patient with yourself and your body.
Exercises are not gendered. Any of the above mentioned workouts are good to help either a man or a woman lose weight.
HIIT workout weight loss exercises and routines are fantastic for anyone who is short for time but still wishes to have a leaner figure and live a healthier, more active lifestyle overall. Feel free to use any of the above tips and exercises to start on your journey today. However, please make sure to speak to your doctor, especially if you suffer from an illness – because of the intensity required for such a routine, you might exacerbate your illness/condition if you are not careful. Finally, make sure to improve your diet and eat at a calorie deficit.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!