Are you looking to burn fat and hit your weight loss goals? High-Intensity Interval Training (HIIT) cardio can help you reach those goals fast! HIIT cardio workouts involve alternating between short bursts of intense exercise and short periods of lower intensity exercise. Keep reading to find out more about HIIT cardio and how to get started.
What is HIIT?
HIIT is a type of cardio workout that involves intense bursts of exercise interspersed with short periods of rest or low-intensity exercise. The benefits of HIIT are greater fat loss, improved VO2 max and improved lactate threshold. This type of cardio is great for those looking to lose weight quickly and for those with limited time for exercise.
How to Perform HIIT Cardio
To perform HIIT cardio, begin with a warm-up of low-intensity exercise for five to 10 minutes. This warm-up should raise your heart rate and body temperature to prepare you for the intense bursts of exercise. After the warm-up, start your HIIT workout by alternating between intense bursts of exercise for 30-45 seconds followed by one to two minutes of rest. Complete this cycle for a total of 20-30 minutes, then finish with a five to 10 minute cool-down.
Examples of HIIT Cardio Workouts
There are many different types of HIIT cardio workouts that can be incorporated into your exercise routine. Some examples are:
- Jumping rope
- Bike sprints
- High knee sprints
- Livey burpees
- Mountain climbers
- Sledge hammer slams
- Box jumps
- Jump squats
Benefits of HIIT Cardio
HIIT cardio workouts are great for those looking for quick and efficient fat loss, improved VO2 max, and improved lactate threshold. HIIT cardio is also great for those with limited time for exercise. HIIT cardio workouts pack a lot of punch into short bursts, so you can get a great workout in 15-20 minutes, rather than spending an hour on a typical cardio workout.
Q: How much HIIT cardio should I do?
A: Generally speaking, you should do HIIT cardio two to three times per week for 20-30 minutes.
Q: Is HIIT cardio safe?
A: Yes, when done correctly and with proper form, HIIT cardio is safe. It is recommended to consult a professional trainer or coach to ensure you are using proper form and techniques.
Q: How many calories do I burn with HIIT cardio?
A: The amount of calories you burn with HIIT cardio depends on several factors, including your fitness level, weight, and intensity of the workout. Generally speaking, you can expect to burn up to 800 calories in a 20-minute HIIT cardio session.