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Best HIIT Exercises for Weight Loss. How to Create Your Own HIIT Workout

Best HIIT Exercises for Weight Loss. How to Create Your Own HIIT Workout

Struggling to lose weight? Have no idea what exercises are the best for weight loss? Don’t worry, you at the right place to find all the answers you need. In this post, I will share Best HIIT Exercises for Weight Loss and teach you how to create your own HIIT workout.

 

If you want to know more about HIIT workout and what are differences between HIIT and weight lifting read my article High-Intensity Interval Training VS Weight Lifting.

 

What is HIIT training?

High-intensity interval training or HIIT training is a cardiovascular exercise mixed with body weight exercises and performed in very high intensity to keep your heart rate at around 80 -100% of your maximum heart rate with very short periods of recovery. You can add weights to your HIIT training exercises too.

 

Why HIIT is great for weight loss?

HIIT training is great for weight loss. This type of training is more intense than cardio workout and high intensity combined with your body weight exercises and dumbbells during the workout helps to burn a lot more calories and continue burning them for many hours after your workout. After a cardio workout, your metabolism slows down a lot faster and the body stops burning calories after an hour of your cardio workout

 

Best HIIT exercises for weight loss

HIIT has so many exercises, but I will share with my favourite and best HIIT exercises for weight loss. You can adjust each exercise depending on your fitness level and body parts you want to focus on working out.

 

High Knees

Target: legs and abs.

  1. Stand straight. Keep your legs at shoulder-width and look straight ahead.
  2. Jump and bring your right knee up at about waist height while your left foot is on the floor.
  3. Jump again and bring left knee at waist height while your right foot is on the floor.
  4. Do this alternately and at high speed. This should look like you are spot jogging, except that your knees are higher.

 

Burpees

Target: legs, arms, chest, back, shoulders, and abs.Best HIIT Exercises for Weight Loss

  1. Stand straight. Keep your legs at shoulder-width and look straight ahead.
  2. Squat thrust and touch the floor with both your palms.
  3. Extending your legs behind at the plank position. Keep your toes flexed on the floor.
  4. Do a push-up. Flex your elbows and touch the floor with your chest looking in front of you.
  5. Get back up to a squat thrust position.
  6. Now jump in the air at the same time lifting your arms above your head.
  7. Repeat the sequence.

 

Rope Jumping

Targets: legs, abs.

  1. Stand straight with your feet close to each other.
  2. Hold the rope ends, and keep your elbows close to your torso.
  3. Start jumping over the rope.
  4. Try to increase the speed as much as possible.

 

Mountain Climbers

Targets: legs, arms, chest, back, shoulders, and abs.

  1. Get into the plank position. Your hands should be a little wider than shoulder-width keep your core engaged.
  2. Draw the right knee in, towards your chest, without lifting the hips.
  3. Bring the right leg back to its position and draw the left knee in towards your chest.
  4. Bring your left leg back to its position.
  5. Do this at a high speed without lifting your hips.

 

Plyo Push Ups Plyo Push Ups

Targets: arms, chest, back, shoulders, and abs.

  1. Start in a high plank position. Arms extended and slightly wider than shoulder width. Look in front of you.
  2. Lower your body to the floor. Flex your elbows and touch the floor with your chest looking in front of you.
  3. Push your body back up as hard as possible lifting your hands off the ground before landing back in a plank position.
  4. Repeat the sequence.

 

Lunge Jumps

Target: legs and abs.

  1. Stand straight with your legs at shoulder-width.
  2. Place your left leg in front, keeping your spine straight, flex your knees and go down to your right knee is nearly touching the floor. The femur of your right leg should be perpendicular to the floor.
  3. Jump, and before landing, put your right leg in front, with the left femur perpendicular to the floor and knee nearly touching the floor.
  4. Repeat the sequence doing at a high intensity.

 

Explosive squats How to Create Your Own HIIT Workout

Target: legs and abs.

  1. Stand straight with your legs at shoulder-width looking in front of you.
  2. Your knees should be slightly bent and your toes turned away from each other slightly.
  3. Keep your head in a natural position, your abs tight and back straight.
  4. Slowly start squatting down controlling your weight and keeping your back straight as you would as if you were going to sit in the chair.
  5. Squat as low as you can, ideally at least where your tights come parallel to the floor or lower.
  6. Explosively stand up to a starting position jumping from the floor as high as possible.
  7. Repeat the sequence at high intensity.

 

Renegade Rows

Targets: arms, chest, back, shoulders, and abs.

  1. Start in a high plank position. Arms extended and looking straight ahead. Core engaged, holding the dumbbells and facing each other, feet a little wider than shoulder-width apart.
  2. Start by turning your body to a side plank position and lifting your left arm holding dumbbell up, towards sealing.
  3. Controlling the weight bring your left arm with a dumbbell back on the floor to a plank position.
  4. Switch the arms and lift your right arm up to the ceiling.
  5. Controlling your weight bring your right arm with a dumbbell back on the floor to a plank position.
  6. Repeat the sequence.

 

Jumping Jacks

Targets: legs, arms, shoulders, and abs.

  1. Stand straight with your feet at shoulder width looking straight ahead.
  2. Jump and move both your feet laterally apart. Simultaneously, move your hands from the sides to over your head.
  3. Jump again and bring your hands and feet back to the starting position.
  4. Repeat the sequence.

 

Plank UpsHow to Create Your Own HIIT Workout

Targets: arms, chest, back, shoulders, and abs.

  1. Start in a high plank position. Arms extended and looking straight ahead.
  2. Bend your right arm and place your right elbow under your right shoulder.
  3. Then bend your left arm and place left elbow under your left shoulder, so you’re in a low plank position. Your shoulder should be above your wrists.
  4. Press back up to high plank position, starting with your right arm.
  5. Repeat the sequence.

 

Star jumps

Targets: legs, arms, shoulders, and abs.

  1. Stand straight with your feet at shoulder width looking straight ahead.
  2. Jump off the ground bringing your arms and legs out so that your body forms a star-shape while you in the air.
  3. Land with knees slightly bent, arms by your sides.
  4. Repeat the sequence at high intensity.

 

Russian Twists

Targets: arms, back, shoulders, and abs.

  1. Sit on the floor, with your heels slightly lifted from the floor or slightly touching the floor (easier option).
  2. Keep your back straight at around 45 degrees from the floor.
  3. Keep your hands at chest height holding the dumbbell.
  4. Twist your body from side to side until you slightly touch the floor with a dumbbell.

 

Close grip push ups

Targets: arms, chest, back, shoulders, and abs

  1. Start in a high plank position. Arms extended at about chest width. Look in front of you.
  2. Lower your body to the floor. Flex your elbows and touch the floor with your chest looking in front of you.
  3. Slowly and in control push your body back up to a starting position.
  4. Repeat the sequence.

 

Dumbbell squat to overhead press

Targets: arms, back, shoulders, and abs

  1. Stand with your feet about shoulder width and hold dumbbells with palms of your hands facing forward, elbows at 90 degrees at shoulder height, arms facing up.
  2. Your knees should be slightly bent and your toes turned away from each other slightly.
  3. Keep your head in a natural position, your abs tight and back straight.
  4. Slowly start squatting down controlling the weight and keeping your back straight as you would as if you were going to sit in the chair keeping dumbbells at the same position.
  5. Squat as low as you can, ideally at least where your tights come parallel to the floor or lower.
  6. Slowly stand up to a starting position.
  7. Once at the starting position push the dumbbells up until your arms are fully extended, but not locked at the elbows and your dumbbells at the same line as your shoulders.
  8. Stop for a second, squeeze your shoulders and lower dumbbells back in the starting position.
  9. Repeat the sequence.

 

How to create your own HIIT workout?

To create your own HIIT workout routine can be a lot easier than you think. There is no right or wrong way to do a HIIT workout. You can choose between 5 to 10 exercises you want to include in your circuit. It could be full body exercises, or focusing a certain body part. Then choose to work interval which usually is between 30 to 60 seconds.

 

Rest between each exercise should be between 20 to 60 seconds. As soon as you complete full circuit choose your rest time between circuits which can be 1 to 5 minutes. And finally, choose how many circuits (repeating all exercises) your workout will have. Usually, HIIT workout contains 2 -3 circuits, but you can do up to five circuits.

 

I recommend choosing a number of exercises and circuits and rest time depending on your fitness level. If you find you work out easy, you can add extra exercises, more circuits or shorten your rest times.

 

Conclusion

These are my best HIIT exercises for weight loss. High-intensity interval training can be very beneficial. You just have to try those exercises, find out your fitness level, set your goals and try to create a HIIT workout which suits you best.

 

Do your high-intensity interval training at least 3 times a week, watch your diet and you will start losing weight in no time.

 

As always, if you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

 

All the best,

Marius Mickevicius

Founder of ihealthylifestyle

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2 thoughts on “Best HIIT Exercises for Weight Loss. How to Create Your Own HIIT Workout”

  • You’ve done it again! Oh my goodness I am elated that someone has finally made a post like this. I love HIIT workouts, but I find myself following the same mundane routine every time and I am starting to get bored. But thank goodness I have you and your website! You have (as always) made it so easy to just take a workout from each category and combine them into a routine. Now I can mix and match my workouts so that I no longer get bored or stuck in the same routine. Plus the way you have broken them down step-by-step makes it great to follow!

    I will also say to anyone reading this that I completely agree regarding how beneficial HIIT workouts can be. And they’re so quick! So the “I have no time” excuse is completely out the window. You can fit a HIIT workout in, in as little as 10 minutes and it will still be beneficial to you. Thanks so much for this post, I can’t wait to see what’s next. I love your site!

    • Thank you Madysen, for reading all my articles. I think you are my biggest fan 🙂 Yes HIIT workouts are great for people who are lacking free time and even ten minutes of Hight intensity interval training can be very beneficial, so no more excuses that there is no time for training. The other great thing about HIIT workout that it can be done at home and you don’t even have to go to the gym, if you don’t have enough time. That what I have tried to do in my post, explain and show that it is very easy to create your own HIIT workout and bring more variety to your training routine.

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