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The PERFECT 10 Minute HIIT Cardio Workout To Lose Fat (Gym or Home)

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Rating: 4.0; Vote: 1

Unfortunately, HIIT has been abused by the fitness industry and used totally out of context. Most HIIT workouts youll find on the internet and probably experimented with are not true HIIT and wont deliver the unique benefits that HIIT has to offer. In todays video though, Ill show you how to design a true HIIT workout for you to use. It doesnt matter if you have access to equipment or not; my example HIIT workout is suitable for use at home with no equipment or at the gym. Plus, Ill also go through how to properly implement a HIIT workout to maximize your results (e. g. if youre looking for fat loss) with the routine. Maintaining a high enough intensity and an elevated heart rate is by far the single most important factor there is when performing HIIT. To ensure youre working hard enough, first, get your heart rate to around at least 85% of your max heart rate. Second, during your rest intervals, keep moving at a moderate intensity. This will not only help increase your overall oxygen consumption which ultimately leads to more calories burned and greater physiological improvements, but will also ensure that your average heart rate remains high enough throughout the whole HIIT session. Theres no set protocol for a HIIT workout, nor is there a perfect ratio for your work: rest intervals. That said, the research indicates that a 2: 1 work: rest ratio may be the most time efficient. But, keep in mind that your current level of fitness will govern what work: rest ratio is most appropriate for you. But intensity is whats most important. Something like a 1: 2 work: rest ratio (e. g. 30 second sprint with 1 minute brisk walk in between) would be a good starting point, which can eventually be progressed to a 1: 1 work: rest ratio (e. g. 30 second sprint with 30 second brisk walk in between, and then even a 2: 1 work: rest ratio if appropriate (e. g. 30 second sprint intervals with a 15 second brisk walk in between. If youre at the gym, a simple yet effective option are sprints on an exercise bike. But you can essentially use any modality you have available (rowing machine, assault bike, treadmill) and perform your HIIT workout on that. For rest intervals, you would simply perform that exercise at a slower pace. Now if youre performing your HIIT workout at home with no equipment, then all you need is your bodyweight. In addition to burpees, other effective bodyweight exercises include squat jumps, jump lunges, running in place, mountain climbers, jump rope, star jumps, and shadow boxing. Avoid using strength training exercises as they make it tough to reach your target heart rate safely. The duration of your workout and how many rounds you want to commit to ultimately depends on your goals and why youre doing HIIT. If youre trying to improve or maintain your cardiovascular fitness: a HIIT workout as short as 8-minutes with a 1: 1 work: rest ratio is adequate. But if youre performing a HIIT workout for fat loss, then youre going to need to work a little longer since HIIT was primarily designed to increase performance rather than shed belly fat by burning a ton of calories. Here are 2 examples of how to structure your HIIT workout - both using a 1: 1 work to rest ratio. Feel free to tweak the work: rest ratio and durations to better suit your fitness levels. 10-Minute Home HIIT Workout WORK - Burpees: 1 Minute ACTIVE REST 1 Minute WORK - Mountain climbers: 1 Minute ACTIVE REST 1 Minute WORK - Squat Jumps: 1 Minute ACTIVE REST 1 Minute WORK Running in place: 1 Minute ACTIVE REST 1 Minute WORK Jump Rope: 1 Minute ACTIVE REST 1 Minute Can jog in place or perform light jumping jacks 10-Minute Cycling Workout WORK High Intensity Cycling: 1 Minute ACTIVE REST Light Cycling: 1 Minute Repeat x5 As for how often to do these HIIT workouts, generally, Id recommend between 1-3 times per week, as they are quite intense and will require adequate recovery. But all in all, I hope you were able to see what a true HIIT workout really entails and how to structure one based on your needs. Just keep in mind though that when it comes to transforming your body, HIIT is just one tool in the toolbox and has its place. But knowing how to also properly incorporate steady state cardio, weight training sessions, and your nutrition into your overall plan is whats key to transforming your body as efficiently as possible. And for a step-by-step program that uses science to guide you every step of the way to a lean, muscular physique then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

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Comments and reviews: 10

Justin
most of youtubers think they are doing hiit and using the word hiit in the title as a gimmick to attract ppl to click in, and mislead ppl to believe this is hiit.
but they just doing some movements in mild ways, not pushing 100% doing work, but also can keep talking, not breathe very heavily at the resting time, I bet their heart rate not over 85% (me will push to 90%)
wish more and more ppl watch this video and rectify what hiit truly is
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Pooja
Best video on hiit! Such an informative video. I have seen so many hiit workout videos that have 0 rest periods. Ultimate goal is to do it with max intensity for which u do need rest periods. Many r just selling workouts with hiit name n misleading people. You have explained hiit so well and given so many options for everyone to choose from based on their health and goal. Thank you for this!
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Bitcoin
If you can go all-out again, after 15 seconds, you weren't going hard enough
That is for advanced athletes only
And if you are going for 30-60 seconds, you aren't giving maximum effort
If you aren't an elite athlete, your max effort will expire in 15-20 seconds
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Tanya
Hey, there's no fast solution to make this happen, but being realistic enough, you are likely to reach your own ideal weight in approximately 60 days if you take one simple supplement just like the one written about in Jennessa Venspurkes homepagw.
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Loreto
Great video, is also important to mention that people that's just starting to workout probably shouldn't jump right into HIIT cause they may experience decompensation (considering there heart is not prepared yet for such intensity) or injuries.
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Anahita
So I wonder why so many famous fitness trainer still do strength training like sit ups and even doing HIIT with weights and still call it HIIT and people following them? Could you plz tell me why?
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Utubeskreename
I've watched a TON of HIIT videos on YouTube, to be struck with the same that'sNOT HIGH intensity thought 99% of the time. Finally, someone calling out this crap.
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Paul
Jeremy hits a lot of good stuff but I think he misses on the actual HIIT. CONSIDER 6 to 8, 30sec max heart rate reps. Recover breathing ( almost) between each rep
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Red
Thank you for this! I often see videos titled HIIT and they aren't high intensity. It's interval training but not high intense. Glad you cleared this up.
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Pyae
All in one package to start HITT. I started doing HITT without proper knowledge and got lots of questions abt HITT. This video answer all that. Cheers.
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