Let’s be honest: weight loss is hard. This is true for everyone, but it is especially true for women, who usually have more body fat and less muscle mass That men. As a result, we burn fewer calories at rest. There is also the issue of aging and the fluctuation of hormones during menopause, both can wreak havoc on fitness goals. Taken together, these make changing our body composition a challenge.
However, there is a trick to burn fat faster. Studies show that HIIT workouts increase fat loss and improve everything from sleep quality to heart health. Better yet, it’s a sped-up version of traditional cardio, so you save time. Read on to learn about these effective home workouts.
What is HIIT training?
According to the National Academy of Sports MedicineHigh-intensity interval training (HIIT) is a cardio workout that alternates between intense exercise (think: burpees, mountain climbers, etc.) and a timed cool-down period. There are many types of HIIT workouts: Tabata, for example, follows a “20 seconds on, 10 seconds off” format. The idea behind HIIT is that you push your cardiovascular and metabolic systems to the max in short bursts. When done correctly and according to your fitness level, this triggers the “afterburn effect”, in which you keep burning calories even after your anaerobic training is over.
What is the afterburn effect?
In scientific terms, the afterburning process is known as “excessive post-exercise oxygen consumption” (EPOC). Translation: the amount of oxygen needed to bring the body back to its resting metabolic rate.
Your body uses oxygen to make fuel (also known as adenosine triphosphate or ATP for short), and your muscles use this fuel to activate during exercise. However, muscles also use stored energy sources that do not require additional oxygen. high intensity interval training rely on the latter more than steady state exercises and they also require more oxygen after training. Both trigger the afterburn effect and are the reason the American Council on Exercise lists HIIT as the most effective exercise for this coveted afterburn effect.
How long does the afterburn effect last?
Numerous studies have tried to determine how long COPD – or after burning — may last during rest periods. The general consensus is that the the effect peaks within the first hour after exercise and continues for up to 72 hours. This means that your body could continue to burn additional calories for up to three days after a HIIT session.
What are the benefits of HIIT workouts?
In addition to being a great way to achieve the afterburn effect, HIIT provides the following benefits.
can lead to rapid Loss of fat.
Do you want to burn fat and build muscle fast, especially around your abdomen? Consider a 10 minute HIIT workout. A study in Diabetes Research Journal found that those who participated in a HIIT strength training program achieved similar results in body composition and aerobic capacity in about half the time as those who followed a moderate-intensity routine.
Save time.
Between housework, taking care of family and friends, and responding to emails and texts, it can be hard to find even short periods of time to exercise. Fortunately, HIIT provides an efficient workout that can be done in a matter of minutes—no personal trainer or gym membership required. According to the American College of Sports Medicine, HIIT workouts have benefits comparable to resistance training (think: biking and jogging), and can be accomplished in a much shorter period of time.
Powers cognitive function.
Believe it or not, studies show that Regular HIIT exercise can help memory, Make you more alert and sharpen daily decision making.. This is probably due to the fact that HIIT improves blood flow for both active muscles and the brain.
Promotes quality sleep.
Struggling to summon the Sandman? Consistent HIIT workouts can help. A 2021 review showed that high-intensity interval training was done for at least eight weeks can “significantly improve sleep quality.” And what is more, completing HIIT at least three times per week was associated with less time awake in bed. Of course, exercise in general is often associated with better sleep, but if you’re looking to sleep like a baby, HIIT is the way to go.
It supports a healthy heart.
Another important benefit of HIIT is that it supports a healthy ticker. According to several studies, HIIT workouts are extremely effective at lowering your resting heart rate and blood pressure. – both of which promote cardiovascular health. Recent research also shows that HIIT may promote healthy glucose controlwhich is especially good news, as high blood sugar can do great damage to the cardiovascular system if left unchecked.
Which HIIT workouts are best for women?
Ready to jump on the HIIT bandwagon and burn calories like never before? Take your water and read on. These are some of the best HIIT workouts for women.
stationary bike
Dealing with sore and broken joints? Skip the treadmill and opt for a stationary bike. According to a 2021 review published in Clinical Rehabilitation, exercising on stationary bikes improved function and decreased pain in people with knee osteoarthritis. So if knee pain is turning you blue, consider doing your HIIT workout on a stationary bike. That is how:
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Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then pedal at a slow, comfortable pace for two to three minutes. Repeat this pattern for 20 minutes.
squat jumps
New to HIIT? This is a simple yet effective lower body workout that you can easily do from the comfort of your own home.
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For about 60 seconds, perform jump squats as fast as you can. Then walk for 90 seconds while you catch your breath. Repeat this pattern for 10 minutes. (If knees, bones, or joints are a problem, squat without jumping. To increase intensity, squat while holding a dumbbell or kettlebell.)
swimming laps
To mix things up in your high-intensity fat-burning workout, hit the pool. Swimming is a fantastic low-impact exercise that can burn tons of calories when executed in HIIT format.
Belching
Burpees are a challenging calisthenic exercise that burns fat while working many of the body’s major muscle groups. They’re a hybrid of pushups, dips, and plank, a hard-hitting combination that works triceps, glutes, and more. When incorporated into a HIIT workout, torch calories and build endurance and muscular strength in the lower and upper body.
sprints
Can’t go to the gym? Are you running out of time? Do you want to do a quick workout on your lunch break? Put on your sneakers and hit the pavement, no warm-up required.
The last word
And there you have it: five effective HIIT workouts for people looking to Burn calories efficiently. Whether you’re new to the gym or a long-timer, high-intensity interval training is a great way to burn calories and improve your overall body composition. Just be sure to drink plenty of water to keep dehydration at bay and section before starting your workout to prevent muscle cramps and spasms. It’s also wise to check with your GP before starting a new exercise routine like HIIT, especially if you have an underlying health condition or existing injury.
