HIIT for weight loss, or high intensity interval training for weight loss, has become a very popular training method. There was once a time when an hour long steady-state aerobics class or a 3 mile run/jog was thought of as the best for fat burning and weight loss. Steady-state cardio does in fact burn calories and fat and always, always, always, any exercise is better than no exercise. However if given the option between steady state exercise or HIIT, choose HIIT! Why? Because you burn just as many calories in half the time!
What is High Intensity Interval Training?
High Intensity Interval Training (HIIT) is a workout method that involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity. These intervals push your heart rate up during the intense phases, followed by recovery periods. HIIT is known for being time-efficient while improving cardiovascular fitness, burning fat, and building strength.
Workouts typically last 20-30 minutes and can include exercises like squat jumps, lunges/lunge jumps, prints, jumping jacks, or burpees, making it a popular option for those looking to maximize results in a shorter time frame.
One of the things we love about HIIT training it's diversity. You don't have to only perform cardiovascular exercises. You can add strength exercises (using dumbbells) or keep it body weight only. It's limitless!
10 Benefits of HIIT Training
Burns More Calories in Less Time: HIIT maximizes calorie burn in a short period, making it time-efficient for busy schedules.
Boosts Metabolism: HIIT increases your metabolic rate, helping you burn calories even after your workout, thanks to the "afterburn" effect (EPOC).
Improves Cardiovascular Health: It strengthens your heart, improves circulation, and can reduce blood pressure, benefiting overall heart health.
Enhances Fat Loss: HIIT is highly effective at burning fat, especially belly fat, while preserving lean muscle mass.
Builds Endurance and Stamina: Regular HIIT training improves both aerobic and anaerobic endurance, helping you perform better in other physical activities.
Increases Strength and Muscle Tone: By incorporating bodyweight or resistance exercises, HIIT helps build strength and muscle definition, particularly in the core, legs, and arms.
Improves Insulin Sensitivity: HIIT enhances your body’s ability to manage blood sugar levels, which can help prevent diabetes.
Can Be Done Anywhere: Most HIIT workouts don’t require equipment, making them easy to do at home, outdoors, or at the gym.
Saves Time: With workouts typically lasting 20-30 minutes, HIIT is a great option for people looking to maximize results with limited time.
Adaptable for All Fitness Levels: HIIT workouts can be modified for beginners or scaled up for advanced athletes, making them accessible to everyone.
Brain Benefits of HIIT Training
Boosts Brain Function: HIIT enhances cognitive functions like memory, focus, and problem-solving by increasing blood flow and oxygen to the brain.
Reduces Stress: HIIT helps reduce cortisol levels, the stress hormone, and stimulates the release of endorphins, improving mood and reducing anxiety.
Improves Mental Clarity: The intense bursts of exercise in HIIT can sharpen mental clarity and improve focus, especially post-workout.
Promotes Brain Plasticity: HIIT has been shown to stimulate the production of Brain-Derived Neurotrophic Factor (BDNF), a protein that supports brain plasticity and helps with learning and memory.
Fights Cognitive Decline: Regular HIIT workouts can slow age-related cognitive decline by improving brain health and protecting against neurodegenerative diseases like Alzheimer's.
Enhances Mood: HIIT triggers the release of mood-enhancing chemicals like dopamine and serotonin, which can help reduce symptoms of depression.
Equipment for 35-Minute Workout: High Intensity Interval Training for Weight Loss
Heavy Pair of Dumbbells
I used 15-20 lbs
Heavy Closed-Loop Resistance Band
Click HERE to see what we use and order your resistance bands.
Yoga Block
Any yoga block will work. If you don't have no, no problem! You'll still get a great workout!
Workout Instructions
Your 35-Minute High Intensity Interval Training for Weight Loss looks like:
3 Minute Warm Up
6 Tabatas- All Lower Body
8 Exercise Sets Per Tabata: 4 dynamic (moving)/4 isometric (non-moving)
Set 1: 20 seconds dynamic
10 seconds rest
Set 2: 20 seconds isometric
seconds rest
Set 3: 20 seconds dynamic
10 seconds rest
Set 4: 20 seconds isometric
10 seconds rest
Set 5: 20 seconds dynamic
10 seconds rest
Set 6: 20 seconds isometric
10 seconds rest
Set 7: 20 seconds dynamic
10 seconds rest
Set 8: 20 seconds isometric
Rest 45 seconds in between each Tabata
3 Minute Cooldown/Stretch at end of class
1. Weighted Squat + Squat Jump
Targets: Quadriceps, hamstrings, glutes, calves, hip flexors, lower back
core
How to Do a Squat with Squat Jump
Stand with your feet wider than shoulder/hip width apart, toes slightly pointed out. Keep your chest up, shoulders back, and engage your core.
Begin by bending your knees and hips to lower your body into a squat position. Push your hips back as if you're sitting in a chair, keeping your chest lifted and knees in line with your toes. Lower down until your thighs are parallel to the ground or as low as you can comfortably go. Do one whole squat.
From the squat position, drive through your heels and explosively jump straight up, extending your legs and pushing your arms overhead.
As you land, absorb the impact by bending your knees and returning to the squat position. Try to land softly on the balls of your feet and transition smoothly into the next squat with squat jump.
2. Alternating Weighted Lunge Pulse Jump
Targets: Quadriceps, hamstrings, glutes, calves, hip flexors, core
How to Do an Alternating Weighted Lunge Pulse Jump
Begin in a basic lunge position. Your right foot should be forward, and your left foot back.
Bend both knees to about a 90-degree angle, making sure your front knee is directly over your ankle and your back knee is hovering just above the ground.
Keep your chest up and core engaged.
Pulse twice in the Lunge
From this position, pulse up and down by slightly raising and lowering your body while maintaining the lunge stance. Keep your movement controlled.
After a few pulses (2-3), explosively jump straight up.
In the air, quickly switch your legs, bringing your left leg forward and your right leg back, landing softly in the opposite lunge position.
As you land, absorb the impact by bending both knees and lowering into the new lunge position.
3. Weighted Raised Curtsy
Targets: Glutes, quadriceps, hamstrings, adductors, calves, core
How to Weighted Raised Curtsy
Stand tall with your feet hip-width apart.
Keep your chest up and engage your core for balance.
Step Behind and Across
Take a big step back with your right leg, crossing it behind your left leg as if you're doing a curtsy.
Lower your body into a lunge by bending both knees. Your front knee should be directly over your ankle, and your back knee should hover just above the ground or go as low as comfortable.
Throughout the movement, maintain a tall posture with your chest lifted and your shoulders relaxed.
Drive through your left heel to stand back up and bring your right leg to the starting position.
4. Raised Single Leg Reverse Lunge with High Knee
Targets: Glutes, quadriceps, hamstrings, calves, hip flexors, core Muscles:
How to Do a Raised Single Leg Reverse Lunge with High Knee
Stand tall with your feet hip-width apart.
Engage your core and maintain good posture.
Lift your right leg off the ground, bending your knee at a 90-degree angle, so your thigh is parallel to the floor.
Your right foot should be flexed (toes pointing toward your shin).
Keeping your left leg grounded, step back with your right leg into a reverse lunge.
Lower your body until your left thigh is parallel to the ground, making sure your left knee stays over your left ankle.
Push through your left heel to return to a standing position while simultaneously driving your right knee up toward your chest.
As you come up, focus on using your core to stabilize.
5. Alternating Squat Tap with Heavy Closed-Loop Resistance Band
Targets: Quadriceps, hamstrings, glutes, calves, hip flexors, abductors, lower back and core
How to Do an Alternating Squat Tap with Heavy Closed-Loop Resistance Band
Start by placing the resistance band around your thighs, just above your knees. Make sure it’s taut but not overly tight.
Stand tall with your feet hip-width apart, ensuring the band is providing some resistance.
Engage your core and maintain a straight posture.
Begin by pushing your hips back and bending your knees to lower into a squat.
Keep your chest lifted, and ensure your knees do not extend past your toes.
While in the squat position, lift your right foot slightly off the ground and tap it out to the side, maintaining tension in the band.
Return your right foot to the ground while still in the squat.
Push through your heels to return to standing.
As you stand, lower back into a squat and lift your left foot to tap it out to the side.
Continue to alternate tapping your feet out while in a squat position.
6.Single Leg Glute Raise
Targets: Glutes, hamstrings, lower back, core muscles, quadriceps
How to Do an Alternating Squat Tap with Heavy Closed-Loop Resistance Band
Lie on your back on a mat or flat surface.
Bend your knees, placing your feet flat on the floor, hip-width apart.
Extend your right leg straight up toward the ceiling. Keep your right leg aligned with your torso, and flex your foot (toes pointed toward your body).
Tighten your core muscles to support your lower back and stabilize your body.
Push through your left heel and lift your hips off the ground, squeezing your glutes at the top of the movement.
Your body should form a straight line from your shoulders to your left knee.
Slowly lower your hips back down to the ground, maintaining control.
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