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

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



Unfortunately, HIIT has been abused by the fitness industry and used totally out of context. Most HIIT workouts you’ll find on the internet and probably experimented with are not true HIIT and won’t deliver the unique benefits that HIIT has to offer. In today’s video though, I’ll show you how to design a true HIIT workout for you to use. It doesn’t 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, I’ll also go through how to properly implement a HIIT workout to maximize your results (e.g. if you’re 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 you’re 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.

There’s 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 what’s 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 you’re 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 you’re 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 you’re doing HIIT. If you’re 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 you’re performing a HIIT workout for fat loss, then you’re 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, I’d 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 what’s 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:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=10%20minute%20hiit%20to%20lose%20fat%20Mar%2021%2F2021

Subscribe to my channel here:
https://www.youtube.com/jeremyethier/?sub_confirmation=1

MUSIC: https://soundcloud.com/iamryanlittle

high intensity interval training or hit is one of the biggest fitness buzzwords that's come along in the past decade in fact 1996 is when hit became famous in the general fitness world when researcher dr tabata released a paper describing a new interval training regimen that he developed where he performed several rounds of alternating between short high intensity exercise intervals followed by a brief rest period he found that this delivers superior results in terms of cardiovascular fitness yet in far less time than steady state cardio since then researchers have found that in most cases hit can provide superior or at least similar improvements in cardiovascular fitness athletic performance and weight loss as traditional longer less intense cardio sessions do yet in a fraction of the time for example you can do 40 minutes of steady state cardio or do around 10 minutes of hit and experience superior cardiovascular benefits which is so beneficial because we know that lack of time is one of if not the most cited barrier to exercise adherence the problem now though is that this research opened the floodgates to people claiming five-minute hit workouts with promises of melted fat hit has since been abused by the industry and it's used totally out of context i mean most hip workouts that you find on the internet and probably experimented with are not true hit and won't deliver the unique benefits that hit really has to offer in today's video though i'll show you how to design a true hit workout for you to use whether it's at home with no equipment or the gym and then we're going to go through how to properly implement it to maximize your results 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 hit and it's why most people who are doing what they think is hit aren't really doing hit at all as emphasized by dr tabata himself in a recent 2019 paper too much thought is put on the protocol with too little emphasis put on the actual intensity they perform it at so to ensure you're working hard enough there's two things that you want to do here first during your work intervals push as hard as you can or close enough to it being tired simply isn't enough the goal for each of your work intervals is to get your heart rate to around at least 85 percent of your max heart rate so let's say you're 25 years old this would equate to a heart rate of at least 165 beats per minute now if you don't have any sort of heart rate monitor handy then a simple test to determine if you're truly working hard enough is as follows if you can say more than a few words without pausing for a breath during or shortly after your work interval then you're not working hard enough dude it's simple but it correlates very well with intensity 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 hit session but at the same time just don't overdo it some studies even use just plain old brisk walking as a rest period the key is to keep moving at a pace that will help you recover for your next work interval rather than hinder it next we need to choose an appropriate work to rest ratio now there's no set protocol for hit nor is there a perfect ratio for your work to rest intervals as numerous studies have found that various different intervals can be used to elicit significant physiological changes as long as the intensity is still there when reviewing the literature though it does seem as though a two to one work to rest ratio is the most time efficient as that was generally the minimum amount of time that subjects needed to sufficiently recover between their work intervals so this could look something like a 30 second sprint with a 15 second brisk walk in between but keep in mind that your current level of fitness is what's going to govern what work to rest ratio is most appropriate for you the only real downside with using longer rest periods is that the workout will take longer to complete but intensity again is what's most important so if you find that you're way too gassed during your work intervals you'd be better off using a little longer of a rest interval or shorter work interval something like a one to two work to rest ratio would be a good starting point which can eventually be progressed to a one-to-one work-to-rest ratio and then even a two-to-one work-to-breast ratio if appropriate choose what's most appropriate for you and your current level of fitness and focus more so on intensity and elevating the heart rate now that we've got the intensity and structure of the workout nail down it's time to pick your exercises you want to use exercises that suit your level of fitness equipment availability and do a good job of elevating your heart rate but again intensity is what's most important so you have a lot of freedom when it comes to exercise selection if you're at the gym a simple yet effective option are sprints on an exercise bike it's low impact it's easy on the joints and has the lowest risk of injury but you can essentially use any modality that you have available and perform your hit workout on that just be aware that some exercises like all those sprints on a treadmill will cause more stress on your joints and will have a higher risk of injury and then for rest intervals you would simply perform that exercise but just at a slower pace now if you're at home with no equipment or if you just want to switch things up then all you need is your body weight as long as you pick the right exercises for instance one study compared the same hip protocol on all else cycle sprints versus burpees and found that if able to maintain the same intensities both exercises were just as effective at inducing physiological benefits in fact studies have shown that burpees can produce an average heart rate of 170 beats per minute which is similar to what you typically get with an all-out sprint but in addition to burpees which i know we all love some other effective body weight exercises that have been successfully used in various hit studies include squat jumps [Music] jump lunges running in place [Music] mountain climbers rope [Music] star jumps [Music] and shadow boxing [Music] you could simply use one of these exercises for your work intervals or a combination of them for some variety and for your rest periods slow jogging in place or jumping jacks at a slow pace would work perfectly but the exercises that you want to avoid using are strength training exercises like weighted squats push-ups or even abs exercises like sit-ups those are going to be tough to reach your target heart rate with safely and in my opinion are better off done in a separate strength training workout so lastly you need to determine the duration of your workout and how many rounds you want to commit to after you're properly warmed up and this ultimately depends on your goals and why you're doing hit if you're trying to improve or maintain your cardiovascular fitness then research has shown that a hit workout as short as eight minutes with a one-to-one work-to-rest ratio is adequate but if you're wanting to burn more calories for fat loss then you're gonna need to work a little bit longer since hit was primarily designed to increase performance rather than shed belly fat by burning a ton of calories to put this into perspective a study which used only squat jumps and a 20 second work to 10 second rest period found that after a round of four minutes of this female subjects burned an average of 54 calories so if you took a brief rest between each of these 4-minute workouts and accumulated 20 minutes in total you could expect to burn just over 200 calories and potentially even more depending on your body weight similarly a study on mostly male subjects found similar results with a 16-minute hit cycling session on average burning 209 calories and the highest numbers that i personally saw in the research range from 240 to 360 calories for a 20 minute body wave hit workout in male subjects so obviously the range is going to vary depending primarily on your body weight but generally if you do a hit to boost your performance then a shorter eight minute session will likely do the trick but if you want to also burn a decent amount of calories to aid in your fat loss efforts then adding more rounds to get you up to at least 20 minutes would be best so to put this all together for you here is an example 10 minute home hit workout and here is an example cycling workout both using a one to one work to rest ratio feel free to tweak the work to rest ratio and durations to better suit your fitness levels as mentioned previously if you want to just focus on improving your cardiovascular fitness then do one round of this if you want to burn more calories however then take a quick break after a round if needed then repeat for another round for a total of 20 minutes just don't forget about doing an adequate warm-up and cool down as well as for how often to do these hit workouts this is gonna totally depend on your goals generally i'd recommend between one to three times per week as they are quite intense and will require adequate recovery all in all i hope you're able to see what a true hit 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 hit is just one tool in the toolbox and it has its place but knowing how to also properly incorporate steady state cardio weight training sessions and your nutrition into your overall plan is what's 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 simply head on over to buildwithscience.com and take our analysis quiz to determine which of our science-based approaches is best for you and your specific body anyways that is it for today guys i hope you enjoyed this one please don't forget to show your support by giving the video a like leaving a comment down below as to what you'd like to see me cover next subscribe to the channel and turn on notifications for the channel as well as this all really does help me out thank you so much everyone i'll see you next [Music] time

#PERFECT #Minute #HIIT #Cardio #Workout #Lose #Fat #Gym #Home

source

Previous

Unlocking Potential: How Motivation Fuels Effective Problem-Solving

Next

5 Pilates Exercises for a Strong Core #pilates #workout #pilatesworkout #workoutathome #coreworkout

Related Articles

Added to wishlistRemoved from wishlist 0

Deep Breathing: A Natural Remedy for Anxiety and Stress

Added to wishlistRemoved from wishlist 0

Overcoming Depression Naturally – Rose’s Story

Added to wishlistRemoved from wishlist 0

Meditation For Mental Balance and Grounding

Added to wishlistRemoved from wishlist 0

Guided Sleep Meditation for Positive Energy, Relaxation, Deep Sleep Stress Release Meditation