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HIIT Workouts

The Best HIIT Exercises for Weight Loss

  1. Burpees

The burpees is a full body exercise used in strength training and as an aerobic exercise. The basic movement in burpees  can be performed in four steps as below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 

Repeat this exercise for 40 seconds and rest for 20 seconds time. This is counted as a 1 set. Repeat this for such 3 sets. 

  1. Plank Jacks

Plank jacks help to strengthen the core muscles including the rectus abdominis, transverse abdominis, and obliques. They also activate the muscles in the hips and back. Here are the steps to perform the exercise.

  • Stay in the plank position and keep your legs together 
  • Push your legs on to the ground and keep the legs away from each other
  • Push back your legs on the floor and get the legs again together

Repeat this exercise for 40 seconds and rest for 20 seconds time. This is counted as a 1 set. Repeat this for such 3 sets

  1. Push ups

Pushups help to strengthen the upper body and they work the triceps, pectoral muscles, shoulders, lower back and core. Here are the simple steps to perform this exercise.

  • Stay down on fours
  • Place your hands on the floor slightly wider than your shoulders
  • Straighten your arms and legs
  • Lower your upper body until your chest is near to the floor
  • Pause and push back to the starting position
  • Repeat
  1. Mountain Climbers

Mountain climbers is a great exercise for building cardio endurance, core strength, and agility. Several different muscle groups work at the same time in  mountain climbers. It is like getting a full body workout with one exercise. Here are the basic steps to perform mountain climbers. 

  • Stay on the flour on four, hands and knees
  • straighten your hands and keep steadily
  • Get your left knee near to the left elbow and straighten your right leg backwards
  • Switch the legs in one smooth motion as now the right knee touches the right elbow and left leg stays backward
  • Repeat this leg switching

Repeat this exercise for 40 seconds and rest for 20 seconds time. This is counted as a 1 set. Repeat this for such 3 sets.

  1. Star jumps

Star jumps are a great form of cardiovascular exercise which benefits your aerobic capacity and strengthens your heart. Here are the basic steps to perform star jumps.

  • Stay off down in a crouched position (knees slightly bent, arms a side the legs)
  • Jump high as much as you can while widening both of your legs and hands
  • Come back to the crouched position when touching the ground
  1. Tuck jumps

Tuck jump is a great upper and lower body workout which works your legs, glutes, core and quads. Here are the steps to perform the great strengthening tuck jump. 

  • Stand on feet a little less than the shoulder width
  • Put your both arms backwards and get the strength to jump by bending your knees
  • Jump as high as you can pointing the knee towards your chest
  • Land softly as possible
  1. Jump squats

Jump squats are more effective for your glutes and legs. Women can use this to tone butt and legs. But it also works on your lower abs and legs. It is like a more power induced squat version. Jump squat is a great exercise which improves strength, fitness and balance. Here are the steps to perform jump squats. 

  • Stand with your feet a little wider than the shoulder width
  • Bend your knees until your thighs are parallel to the flour while keeping your core straight
  • Keep your hand beside your legs or on your head
  • Now jump high as much as you can
  • Land softley 
  • Repeat the process
  1. Walking Lunges

Walking lunges is a great lower body workout with many benefits. It improves your balance, tone glutes, strengthens core and boosts hip flexibility. So here are the basic steps to perform the exercise walking lunges.

  • Stand on your feet with hip width apart, hands beside your legs with or without a weight 
  • Take a long step with your right leg to the front while your left knee almost touch the floor
  • Then repeat the same while switching the legs, so that you are not on the same position
  • Repeat 
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