Date Posted:26 May 2021
The way that people are living their lives today has many negative effects on their bodies, but high-intensity interval training for weight loss is a workout that can provide amazing results.
High-Intensity Interval Training (HIIT) workouts combine periods of intense activity with periods of rest. In fact, the American Heart Association recommends 75 minutes of HIIT exercises every week or 15-minute sessions of moderate to vigorous exercise. The best part is that HIIT workouts are short and can be done anywhere.
Since winter weather can make it difficult for people to exercise outdoors, they should try adding these high-intensity interval training workouts to their exercise routine to burn calories and lose weight.
1. Mountain Climbers
Mountain climbers are a basic exercise used to develop strength in the arms and core muscles. To do them, you will get into a pushup position and then bringing one knee at a time to your chest while keeping the core muscles strong. This is another exercise that can be done in one-minute intervals.
2. Pushups and Squats
Pushups are a great way to build upper body strength, while squats target the shoulders, legs, glutes, and lower back. These exercises use large muscle groups and are great at raising the heart rate. To make this workout more difficult, you can increase the number of pushups or add a distance to the squats.
3. Jumping Jacks
Jumping jacks are the perfect exercise to use when you are looking to burn calories and lose weight since they use every muscle in the body. You’re also increasing your heart rate, so all of the calories that have been stored will be released through sweat. The increase in your heart rate is also a great way to work harder for longer amounts of time.
4. Jump Rope (Single-Unders or Double-Unders)
The jump rope is the perfect exercise to do in winter because it can be done anywhere at any time and is quick to perform. This workout can help you lose weight and build muscle in your legs. In order to make things more difficult, you can jump higher or add a pause to the jumps.
Burpees are an exercise that involves dropping down and kicking the legs out, then doing a pushup (inhaling). After that, coming back, stepping up and doing a plyometric jump, then back into another pushup. This is one of the simplest ways to get your heart rate up and will help strengthen your chest and arms.
6. Jump Squats
Jump squats are a great way to work your legs and lower body while building muscle in the core. Start by squatting down until the top of your thighs are parallel to the floor and maintain a nice good posture. From there, jump up and then landing down in a slow and controlled manner absorbing the shock through your leg muscles. Make sure you put your weight back on to your heel before jumping up again. Exhale as you jump up and inhale as you go down. Use your arms to propel yourself to make it easier.
1. Squat to Shoulder Press
Squat to shoulder press is a great way to get strong shoulders, back, and legs. Hold a dumbbell in each hand raise them up until elbows are under the wrist. Start by squatting as low as possible, then back up while raising your arms. Keep your back straight, chest up and abs tight while doing this exercise. Repeat this 10 times.
2. Walking Lunge with Bicep Curl
Walking lunge with bicep curl boosts your core strength and will help develop your stabilizing muscles. To do this exercise, stand on the same tile or floor with one foot in front of the other and drop straight down keeping your back flat. Holding a dumbbell in each hand extend your arms forward while curling that arm up. Then repeat this movement 12 times.
3. Bent-Over Dumbbell Row to Tricep Kick-Back
Bent-over dumbbell row to tricep kick-back helps build muscle in your back, biceps, and triceps. Start by grabbing a dumbbell with one hand, put one foot forward and one foot back, then start bending over until your back is parallel with the ground. Perform a bend over row squeezing your shoulder blades and do a tricep kick-back squeezing your triceps.
4. Bicycle Crunches
Bicycle crunches involve doing crunches while bringing your legs together and alternating them. This makes the exercise more challenging and helps you to work the core muscles even harder. To do this exercise, you will lay down with your knees bent and then put your hands behind your head. Then you will bring one knee to your chest at a time, making sure that both knees are in the air at the same time. You can repeat this for 60 seconds or go until 200 reps are finished.
5. Deadlift to Dumbbell Row
For deadlift to dumbbell row, you'll need two dumbbells. This exercise will work your back, legs, and triceps. You will start this exercise by grabbing one dumbbell with each hand and bending over at your waist, raising your hips until they are parallel with the floor. Then you'll slowly pull the dumbbells up to your hips while keeping your elbows close to your body. This will make sure that only the back muscles are being used. Then you will lower the dumbbells back to the starting position and repeat this 10 times.
Choose 3 exercises from the above list to perform for 5 rounds or you can choose 5 exercises and perform them for 3 rounds. Either way, it will take 15 minutes to complete.
For example, you could choose jumping jacks, bicycle crunches, and pushups and squats. Perform each exercise for 45 seconds with 15 seconds rest in between. Complete 5 rounds.
Do not train on the weekends. If you get injured, take 7 days off and do not perform any exercise that causes pain. Once you are back to normal, schedule a meeting with the trainer at the end of the week to discuss your progress and plan your next training session.
HIIT workouts are a great way to get a good workout in winter weather that will help burn calories. These exercises can be done anywhere, do not require any equipment, and can be completed in one-minute intervals to fit your busy schedule.
Morgan Sports is one of Australia's leading distributor of commercial fitness equipment, martial arts supplies, sporting goods and more. We are committed to providing our customers with quality products that will make their athletic journey fun and enjoyable for every season. We have over 30 years of experience in providing fitness equipment to Australia's top gyms and fitness centres.