How HIIT Workouts Affect Weight Loss

When talking about HIIT in terms of achieving your weight loss goals, you should know the advantages and disadvantages of HIIT. Aside from improving overall exercise effectiveness, will it help you reach your target weight faster?

Losing weight is no short-term activity. It can take weeks or even months for you to reach your desired body weight. Therefore, setting up weight loss goals is an essential step toward achieving a healthier and stronger body. Having a specific, realistic, and sustainable goal means you can stay motivated and focused on your weight loss journey.

With that said, continue reading this article to know how HIIT workouts affect weight loss. Additionally, learn 4 exercises you can incorporate into your weight loss routine.

What are HIIT Workouts?

Before diving into how HIIT impacts weight loss, it is necessary to understand what it is, what benefits it brings, and what are the possible drawbacks of doing this workout routine.

HIIT, or High-Intensity Interval Training, is a workout routine that involves short bursts of intense aerobic exercise followed by a period of rest or low-intensity exercise. It’s essentially your normal cardio workout but taken to the next level since it aims to push you out of your comfort zone.   

If done properly, HIIT allows you to gain muscle, improve oxygen consumption, reduce heart rate and blood pressure, as well as reduce blood sugar. However, what makes this form of workout better than regular cardio is it can provide you with its benefits in a shorter time.

But HIIT does have its downsides. Since the workout routine is very taxing on the body, it is possible for HIIT to do more harm than good. Since this workout routine is not beginner-friendly, people with a lower fitness level may expose themselves to higher risks of injury, lack of motivation, and higher appetite. Therefore, moderation is essential to make sure you get the most out of the benefits of HIIT.

Is HIIT Effective for Weight Loss?

When it comes to reducing weight, HIIT is a wonderful exercise routine as it can be personalized and designed to maximize weight loss. However, it is important to remember to consult a fitness expert before coming up with your own HIIT workout routine. Aside from offering their expertise, they can also help you. After all, it is possible that HIIT may not be the best method to help you reach your fitness goals, especially if you want to achieve more than just lose weight.

4 Exercises You Can Add to HIIT 

First and foremost, HIIT is a workout routine and like all workout routines, it consists of several exercises that are tailored towards your fitness goals. With that said, it is possible to tweak them to help you achieve your weight loss goals. If you're looking to shed some pounds and build muscle mass, you won't want to miss out on these 4 HIIT exercises. These moves focus on toning and strengthening either your upper or lower body while simultaneously providing a calorie-burning challenge. With this dynamic workout in your arsenal, you'll be on your way to crushing your fitness goals in no time! Just don’t forget to consult a fitness expert prior to making your own HIIT routine.

Steps

1. Lie flat on your back on a yoga mat or on the floor.
2. Place your hands behind your head and keep your elbows out.
3. Lift your knees up and create a 90-degree angle with your knees.
4. Lift your shoulders off the floor and engage your core.
5. Twist your torso and bring your right elbow towards your left knee, while extending your right leg.
6. Go back to the starting position and do the same thing on the other side. Bring your left elbow toward your right knee and extend your left leg.
7. Keep alternating sides, mimicking a cycling motion.
8. Do this for 30–60 seconds before taking a 30-sec break.

Benefits

• Bicycle crunches help strengthen the abdominal muscles, especially the rectus abdominis and obliques.
• This exercise improves stability and balance.
• Doing this exercise increases cardiovascular endurance and burns calories.
• It aids in strengthening your hip flexors and lower back muscles.

Tips

• Don't pull your neck with your hands. Keep your elbows out and your neck relaxed.
• Remember to engage your core muscles throughout the movement.
• Keep your lower back on the floor, and avoid arching it.
• Don’t forget to breathe throughout the exercise.
• Start with a few repetitions and gradually increase the number over time to avoid injury.

Steps

1. Start by standing with your feet hip-width apart, and place the barbell across the front of your shoulders, resting on your clavicles.
2. Bring your elbows forward, pointing them towards the floor, and cross your arms to support the barbell.
3. Engage your core and keep your chest lifted.
4. Bend your knees and lower your hips towards the ground, as if sitting in a chair.
5. Keep your weight on your heels and push through your feet to stand back up.
6. Do this for 30–60 seconds before taking a 30-sec break.

Benefits

• Front squats strengthen your quadriceps, hamstrings, glutes, and core muscles.
• It improves balance and stability.
• The exercise enhances overall lower body strength.
• It requires less weight than a back squat, making it more beginner-friendly.
• It increases mobility and flexibility in the ankles, hips, and shoulders.

Tips

• Keep your chest lifted throughout the exercise to maintain good posture.
• Engage your core muscles throughout the exercise to protect your lower back.
• Ensure that the weight is evenly distributed on both feet.
• Choose a weight that is challenging but manageable.
• Remember to breathe. Inhale as you lower and exhale as you stand back up.

Steps

1. Begin in a high plank position, with your hands flat on the ground and shoulder-width apart.
2. Ensure that your shoulders are directly above your wrists, and your body is in a straight line from head to heels.
3. Engage your core and bring your right knee towards your chest, keeping your left leg extended.
4. Quickly switch legs by bringing your right leg back to the starting position and simultaneously bringing your left knee towards your chest.
5. Keep alternating legs, mimicking a running motion.
6. Do this for 30–60 seconds before taking a 30-sec break.

Benefits

• Mountain climbers engage your core, arms, shoulders, legs, and glutes.
• This exercise strengthens your heart and helps burn calories.
• It improves overall balance and coordination.
• Doing this exercise increases flexibility and range of motion in the hip flexors.

Tips

• Remember to keep your core engaged throughout the exercise as well as maintain proper form.
• Ensure that your hips are level. Do not let them sag toward the ground.
• Avoid arching your back or rounding your shoulders.
• Keep your hands flat on the ground and your wrists directly below your shoulders.
• Take it slow. Increase the speed and intensity over time to avoid injuries.

Steps

1. Begin by standing with your feet shoulder-width apart and the barbell resting on your front shoulders.
2. Engage your core and squat down by bending your knees and lowering your hips, as if sitting in a chair.
3. Keep your weight on your heels and your chest lifted.
4. Stand back up and simultaneously push the barbell up above your head, fully extending your arms.
5. Lower the barbell back to the front of your shoulders and repeat the movement.
6. Do this for 30–60 seconds before taking a 30-sec break.

Benefits

• Barbell thrusters work with multiple muscle groups, including your quadriceps, glutes, shoulders, and triceps.
• This exercise improves overall strength and endurance.
• It enhances your heart while also burning calories.
• It increases your hip and shoulder flexibility and range of motion.

Tips

• Keep your elbows high and your chest lifted throughout the exercise.
• Keep your core engaged to protect your lower back.
• Remember to maintain proper form.
• Keep your weight on your heels and avoid letting your knees extend past your toes.
• Go for a challenging but also manageable weight.
• Breathe properly throughout the exercise. Inhaling as you lower into the squat and exhale as you push the barbell above your head.

Takeaway

HIIT exercises are good options for your weight loss journey. Depending on what your overall fitness goals are, you will need to optimize your workout accordingly. Nevertheless, you shouldn’t forget to consult a professional and set your weight loss goals before deciding on a workout routine.

Are you only getting into fitness to lose weight or are you also planning on doing some strength training? Whatever your answer is, you should use it as the basis for choosing the perfect HIIT routine. Once you’ve decided, consider incorporating these 4 exercises into your routine and start working toward a better and healthier you!