Benefits of HIIT for Weight Loss
Research has also shown that HIIT can boost metabolism and promote fat loss, particularly in the abdominal area. A study published in the International Journal of Obesity found that HIIT was more effective at reducing abdominal fat than other forms of exercise.
In addition to weight loss, HIIT can also improve cardiovascular health. HIIT workouts can reduce blood pressure, decrease LDL (bad) cholesterol levels, and improve the function of the heart and blood vessels.
Structuring a HIIT Workout for Weight Loss
When structuring a HIIT workout for weight loss, it's important to choose exercises that target major muscle groups and incorporate both aerobic and anaerobic exercises. Here is an example of a basic HIIT workout:
Warm-up (5 minutes): Begin with a light cardio exercise, such as jogging in place or jumping jacks.
High-Intensity Interval (30 seconds): Choose a high-intensity exercise, such as burpees or squat jumps, and perform it as quickly and intensely as possible for 30 seconds.
Low-Intensity Interval (30 seconds): Choose a low-intensity exercise, such as walking or jogging in place, and perform it for 30 seconds to allow for recovery.
Repeat (10-15 times): Repeat the high-intensity and low-intensity intervals 10-15 times, or until the desired workout time has been reached.
Cool-down (5 minutes): End the workout with a light cardio exercise, such as walking or stretching.
It's important to gradually increase the intensity and duration of the intervals over time to continue challenging the body and maximising results. Additionally, it's important to allow for proper rest and recovery between workouts to prevent injury and promote optimal performance.
Conclusion
HIIT can be an effective exercise for weight loss and improving cardiovascular health. By incorporating high-intensity exercises and short rest periods, HIIT workouts can burn more calories in a shorter amount of time than traditional steady-state cardio exercise. When structuring a HIIT workout for weight loss, choose exercises that target major muscle groups and gradually increase the intensity and duration of the intervals over time. With proper rest and recovery, HIIT can be a beneficial addition to any fitness routine.