The Best Interval Training Exercises To Burn Fat

The Best Interval Training Exercises To Burn Fat

High intensity interval training, or HIIT, was developed by Dr. Izumi Tabata and researchers at the National Institute of Fitness and Sports in Tokyo. HIIT training can last as little as four minutes, but they are highly effective in increasing physical condition and weight loss. If you are not used to exercise, check with your doctor before starting this intense exercise routine.

Guidelines

The most effective fat-burning exercises for interval training should involve the major muscle groups of your body. This ensures that there is greater energy expenditure and promotes a greater metabolic response after exercise, which increases your body's ability to burn fat. Interval training is an intense form of fat burning exercise and is essential to give your body adequate rest to the body between workouts. Do not exercise on consecutive days.

Running

Warm up with a five-minute jog. Next, perform focused stretches on your tendons, calves, quadriceps, hip flexors, and lower back. Jog for 90 seconds, then sprint for 30 seconds. Trot or rest for 90 seconds, followed by another sprint of 30 seconds. Perform these jog and sprint intervals six times for a 12-minute interval workout. If you are a beginner, start with two or three intervals. Increase your intervals as you improve your condition and you get stronger. You can do this training outdoors or on a treadmill.

Cycling

Go for a ride on your outdoor bike or use a stationary bike in a gym. Start with a simple five-minute warm-up, followed by stretching exercises. Pedal at a constant speed for two minutes, then start sprinting for a minute. If you are using a stationary bicycle, start at low resistance for two minutes, then pedal at high resistance for one minute. Do between three and 10 of these intervals, depending on your level of fitness.

Circuit training

Organize a circuit of six exercises that focus on the largest muscle groups in your body. Perform 12 to 15 repetitions of squats, bench and deadlifts and 16 to 20 strides, along with as many pullups and pushups as you can do. Rest for two minutes after completing the circuit and repeat it three to five times, depending on your fitness level.

Video Tutorial: Fat Burning Cardio Workout - 37 Minute Fitness Blender Cardio Workout at Home.

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