Explosive HIIT Workout Plan To Burn Fat & Reduce Weight

A lot of people have started trusting and doing the HIIT workout and we absolutely support this change. High Intensity Interval Training is a workout comprising of intense exercises and intermediate rest periods. The workout creates an oxygen deficit while training and necessitates the recovery of it during the rest period. Here are some of the benefits of this workout program and why you should definitely do it:

1. It increases your heart rate and thus giving a boost to your metabolism, so much so, that it stays the same for close to 24 hours after completion. Have you ever thought of losing weight while sleeping? HIIT helps with that.

2. It is not only quick but also does not require any equipment. Your body weight can be the only weight required during the workout. Hence, even if you are on the go, HIIT is the workout for you.

3. The usual ratio between the workout period and the rest period is 1:1 or 2:1. It depends on your fitness level.

4. HIIT does not require you to work out for long. A 30-35 minute HIIT workout is optimal. Doing it 4-5 times a week can easily help you reach your fitness goal, with a proper diet, of course!

5. HIIT will not lead to any muscle loss. There are people who have complained of losing muscle along with fat when they choose to do cardio as their sole workout. HIIT prevents muscle loss and just burns off the fat from your body.

Once we are done seeing some important pointers, we can get started with an HIIT workout plan. We have listed 6 different plans that can be mixed and matched throughout the month.

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Workout #1

The exercises mentioned below must be done in a particular order for both the sets. Now, you must do 2 sets of these exercises of 10 and 20 reps each. Start the second round, after you have completed one cycle of exercises completely. Take a 45 seconds break after each exercise.

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1. Burpees: This exercise will give you a full body workout. It will work on your shoulders, abs, calf and arms.

2. Lunge Jumps: This is also known as split jumps and targets your hips, core, calves and hamstrings.

3. Mountain Climbers: This exercise can be really tiring and works on your abs, shoulders, legs and oblique.

4. Reverse Crunches: These are very effective when it comes to toning your abs.

5. Glute Bridges: This exercise works on your abs, glutes and hamstrings.

6. Jump Rope: This is again a full body workout that helps you lose fat from all over your body.

Also, read 7 Explosive CrossFit Workouts To Build Muscles.

Workout #2

This workout is designed to help you lose fat in your upper body. You can start off by doing some cardio exercises for about 5-7 minutes. After you complete 1 set of 10 reps each of every exercise mentioned below, rest for a minute and then do the complete cycle with 15 reps of each exercise.

1. Push-ups: This exercise will not only work on your upper body, but also your abs if you follow the correct posture.

2. Tricep Dips: You can do this exercise on a chair or on the floor, depending on your comfort.

3. Wall Chest Press: This is a variation of chest press that simply uses your body weight.

4. Diamond Push-ups: This is a difficult version of push-up, requiring you to make a diamond with your index finger and thumb, right under your chest.

5. Chin-ups: In case you do not have a bar, use a door to do chin-ups or pull-ups.

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Workout #3

For this workout, do each exercise for 45 seconds and then take a 15 seconds break. Do the complete cycle 3 times.

1. Wall Sits: This is a variation of squat, with your back against the wall.

2. Push-ups: You can either do an inclined push-up, regular push-up or a diamond push-up.

3. Reverse Crunches

4. Sumo Squats: Extremely effective for your abs and butts.

5. Regular Plank: Hold for 45 seconds at a time.

6. Side Lunges

7. Mountain Climber

8. Stationary Jogging or Jumping Jacks

Workout #4

This HIIT workout comprises of running, jogging and jumping jacks.

· Walk for 5 minutes

· Jog for 30 seconds

· Walk for 3 minutes again

· Brisk walk for 2 minutes

· Jumping jacks for 30 seconds

· Run for 3 minutes

· Walk for 2 minutes

· Jumping jacks for 30 seconds

· Run for 1 minute

· Walk for 5 minutes

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Workout #5

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This workout will not only help you lose weight but also help you tone up your body.

1. Burpees for 1 minute

2. V-ups for 30 seconds

3. Sumo Squats for 30 seconds

4. Jumping Jacks for 1 minute

5. Russian Twists for 45 seconds

6. Push-ups for 30 seconds

7. Mountain Climber for 1 minute

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Do 2-3 cycles of the complete workout.

Workout #6

Each exercise in this routine needs to be done for 1 minute each. Do 2 exercises at once and take a 1-minute break. Repeat the full cycle 3-4 times.

1. Push-ups

2. Reverse Crunches

3. Mountain Climbers

4. Burpees

5. Plank Pike & Jumps

6. Russian Twist

7. Squats

8. Tricep Dips

You must always start and stop with a warm-up routine. Do neck rotations, arm circles, shoulder shrugs, hip and waist rotation, ankle rotations, lunges, stationary jogging and toe touches. A warm up routine should be for 4-5 minutes ideally.

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