The Ultimate HIIT Workout That Will Help You Burn Fat

Running, cycling or bodyweight exercise; choose what works the best for you.

When it comes to burning body fat, high-intensity cardio workouts top the list. HIIT or High-Intensity Interval Training is one of the most sought-after forms of training among fitness enthusiasts. HIIT is a high-intensity workout that ensures you push your limits. So, if your normal resting heart rate ranges between 70-100 beats per minute (bpm), you can expect it to increase by 80-90 percent of your maximum range during the workout.

HIIT may be very popular but it is very hard to sustain. This is exactly why trainers break up HIIT into sections: work intervals and active rest intervals. You go hard and then rest to recover. This pattern allows you to work harder and ultimately burn calories.

HIIT can be quite confusing if you don’t know which form of exercise you should opt for – running, cycling or bodyweight exercises? When it comes to high-intensity cardio, there are plenty of options to choose from. What you need to look for, is the kind of exercise that will burn more fat for you. But first, let’s understand how HIIT can be beneficial for you.

Why is HIIT popular?

HIIT is extremely popular when it comes to fat loss for two main reasons – first, you burn more fat during interval workouts than your regular steady workout sessions. Secondly, there is the EPOC effect i.e. excess post-exercise oxygen consumption. After you are done with your workout, your body is in dire need of oxygen, so your body works hard to meet this demand; it uses more energy and you burn more fat. This effect has the maximum impact post HIIT. It does not last for long but is effective in helping you lose weight.

Choosing the best form of high intensity

The good news is that there are multiple HIIT exercises to choose from. Running, cycling, cross-training, rowing, battle rope and many other forms. Each form is effective if you follow the HIIT format. It is advisable that you follow a weekly workout structure and have a maximum of three days allotted to HIIT. Reserve the other days for LISS, also known as Low-Intensity Steady-state cardio. LISS is good for your heart and will help you recover from your HIIT workouts. Like every other thing in life, variation in exercises can help you psychologically and mentally.

If you are just starting out, try HIIT treadmill workout followed by a high-intensity cycling workout or a polymetric bodyweight circuit. Whatever form of exercise you choose, make sure you enjoy it and stay consistent.