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:

• Running


• 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.

FAQs

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.

How many days a week should I do HIIT cardio workouts to maximize fat loss?

HIIT workouts are incredibly effective for fat loss, as they are very intense and can help you burn a lot of calories in a short period of time. It is recommended that you do HIIT cardio workouts three to four times per week for maximum fat loss. However, you should make sure you are taking rest days in between to allow your body to properly recover.

What safety measures should I take when performing HIIT cardio workouts?

Prior to starting any HIIT cardio workout, it is important to consult a doctor to make sure it is a safe form of exercise for your individual situation. HIIT is an intense form of exercise and carries with it many potential risks, so it pays to be careful. Furthermore, make sure to start at a level that is appropriate for your fitness level and gradually increase the intensity as you get fitter. Don’t forget to warm-up sufficiently before beginning the workout, with stretches and light jogging, and cool down afterwards. Finally, make sure to stay hydrated during and after your HIIT, as it can cause dehydration more quickly than other forms of exercise.

What types of HIIT cardio workouts are the most effective for fast fat loss?

The most effective HIIT cardio workouts for fast fat loss include running, cycling, rowing, plyometrics, and jump rope. Running and cycling are great for burning a lot of calories quickly, and rowing is a great way to challenge the upper body while working the core. Plyometrics and jump rope are great conditioning tools to integrate in a HIIT program to build coordination and explosiveness.

How will I know if my HIIT cardio workouts are effective in achieving fast fat loss?

HIIT cardio workouts should be monitored closely to ensure that the intensity is high enough and that you are achieving the desired results. You can measure the effectiveness of HIIT cardio workouts by taking regular fitness tests such as measuring VO2 max, calculating your heart rate, measuring your resting metabolic rate (RMR) and/or measuring body fat percentage. Monitoring these tests over time will give you an indication as to whether your HIIT cardio workouts are having the desired effect. Additionally, you should note any changes you observe in your energy level, clarity of thinking, health, and overall well-being to measure the effectiveness of your HIIT cardio workouts.