'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
High-intensity interval training workouts are radically different from the traditional training programs, which focus on smooth and controlled motion over a long duration of time. In HIIT workouts, one must perform a range of motions at a rapid pace in a short duration of time.
Studies have pointed out that HIIT workouts are beneficial over traditional strength training and aerobic exercises when it comes to calorie-burn and getting in shape. Additionally, due to the volatile nature of the training program, it activates a host of muscles both in the upper and the lower body in a single workout routine.
Nevertheless, remember that the HIIT workouts require proper warm-up exercises like the traditional training programs to activate muscles and improve blood circulation. Furthermore, people looking to burn fat and get in shape must focus on having a healthy diet that is rich in protein while containing reduced quantities of fat.
Let us dive in deeper and look closer at the five HIIT workouts in include weights to burn the fat at a faster pace.
#1 Kettlebell Swing
The kettlebell swing is a wonderful exercise for burning calories at an accelerated pace. Additionally, this exercise is very effective in toning a host of muscles in the upper body including the shoulders, biceps, triceps and the abdominal muscles.
Also, read Explosive HIIT Workout Plan To Burn Fat & Reduce Weight.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart and secure the kettlebell with both the arms using a pronated grip. Slightly bend your knees and move the kettlebell between your feet.
Step 2: Swing the kettlebell forward by bending your hips forward and straightening your torso. Continue this motion until the kettlebell is just above shoulder-height. Ensure that the arms are fully extended while performing the swinging motion.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tips: Ensure that you follow proper form while performing this exercise as an improper form could lead to a serious rotator cuff injury. Experienced trainers could perform one-arm kettlebell swings for a more targeted workout experience.
Next up: Russian Twist
#2 Russian Twist
The Russian twist tones the entire abdomen region with increased intensity. Moreover, with its unique motion, it is very effective in toning the obliques.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Instructions:
Step 1: Sit on the floor with feet placed close together. Bend your knees such that the legs form an arch with the floor and secure the weight plate on the sides with both the hands. Ensure that the arms are fully extended throughout the duration of the exercise.
Step 2: Gradually twist your torso to the left until the weight plate touches the floor. Do not bend your back while performing this motion.
Step 3: Pause for a second and return to the initial position. Perform the same motion on the other side to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: People with a history of lower back problems must exercise caution while performing the Russian twists.
Next up: Overhead Triceps Extension
#3 Overhead Triceps Extension
Overhead triceps extension is a beginner-level exercise that primarily targets the triceps. Additionally, it targets a host of other stabilisation muscles found in the arms and the chest.
Also, read 5 Best Exercises For Triceps You Should Start Doing Now.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Grip the underside of a dumbbell using both the hands and position it overhead. Ensure that the arms are fully extended in this position.
Step 2: Slowly lower the dumbbell behind the head until the forearms make contact with the biceps. Keep the elbows close to the body throughout the duration of the exercise.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Perform the exercise while using a barbell or an EZ bar for added resistance and improved customisability.
Next up: Dumbbell Lunge
#4 Dumbbell Lunge
Dumbbell lunges are great for toning the lower body with a special focus on the quads and the hamstrings.
Also, read 8 Full Proof Lower Body Workouts To Strengthen Your Lower Body.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart. Hold dumbbells in both the hand and place them on the side, parallel to the body.
Step 2: Take a step using your left leg such that the right knee touches the floor. The left thigh must be parallel to the floor while the lower portion of the left leg must make a 90-degree angle with the left thigh.
Step 3: Pause for a second and return to the initial position. Perform the same motion using the other leg to complete one rep.
Repeat the exercise for the recommended number of times.
Important tips: Do not sway your arms while performing the dumbbell lunges. Beginners should avoid taking a large first stride as it could unbalance them.
Next up: Barbell Squat
#5 Barbell Squat
Quite a few studies have shown that squats burn calories to a greater extent, and with the barbell squat, the intensity of the regular squat is compounded due to the introduction of added resistance.
Instructions:
Step 1: Stand straight with your feet positioned slightly wider than the distance between the shoulders. Hold the barbell on the back of the back of the shoulders. Ensure that the palms are facing outwards and the distance between the hands is marginally greater than shoulder-width.
Step 2: Bend your knees and lower your hips towards the ground until the thighs are parallel to the floor.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: People with a history of back problems must exercise caution while performing this exercise. Beginners are advised to perform the barbell squat under expert supervision.
