High-intensity interval training (HIIT)

Burn Fat and Build Muscle Quickly

High-intensity interval training (HIIT) is a type of exercise that alternates between short periods of intense exercise and brief recovery period. HIIT workouts allow you to push your normal pace out of your comfort zone, offering both physical and mental benefits. It also allows you to have a shorter workout, which can be beneficial for saving time in your day and fitting into busy schedules. HIIT helps build muscle, lose weight, and boosts your metabolism, while also enabling you to burn calories for up to two hours after your workout. This workout is accessible and can be adjusted to fit your personal fitness goals, according to The Nutrition Source, they state, “Body weight can be used as the main form of resistance so that additional equipment is not needed. HIIT workouts also generally do not require a large amount of space, making the format ideal for a home workout. HIIT workouts can be integrated into various exercise formats, such as running (outdoors or on a treadmill), dancing, rowing machines, stationary bicycles, or stair climbers,” (2021). If you are looking to do it consistently, I would recommend doing HIIT workouts at least 20 minutes per day for at least three days per week or 75 minutes per week.

You can make any type of workout into a HIIT workout but some of the main types of HIIT workouts include:

Cardio HIIT: Hill sprints, whether on a treadmill or outdoors, can enhance your running exercise. The incline adds intensity to this HIIT workout, ensuring you leave with a sense of accomplishment. You could also do normal HIIT running if you are looking for something that is still high intensity but not as high as hill sprints.

HIIT with weight: Weighted Jump Squat, this exercise is excellent for developing lower-body strength while still getting that high intensity workout. When you do this workout with dumbbells or kettlebells, You will get impressive results and use up your energy by doing only a few repetitions. You can also do Kettlebell swings, this workout focuses on the core, glutes, hamstrings, and back. 

Bodyweight HIIT: Squat jumps, this is commonly used in HIIT exercises, but it does require a certain level of physical fitness. If you want to modify it, then you can squat less deep, then gradually go lower. Another one is mountain climbers, they are great for keeping your heart rate elevated while building endurance in your arms and core. In the high plank position, you'll need to engage your core to maintain proper form. This full-body exercise burns fat while strengthening your core simultaneously.

Full body HIIT: One of the most common full body HIIT is burpees, it combines bodyweight strength with a cardio boost, making them perfect for burning fat and building muscle. Although this workout can get boring quickly, the Women's Health article explains, “Instead, consider doing a burpee workout. It'll take the monotony out of the move—that goes double if you decide to throw some burpee variations into the mix too,” (2020).