Category: High Intensity Workouts

Many of us know we should exercise more, but busy schedules and costly gym equipment often make it hard to start a workout routine.

Fortunately, there’s a solution that maximizes the little time you have without requiring expensive gear: high-intensity interval training (HIIT).

In this article, we’ll explore this revolutionary aerobic technique, and its benefits, and provide a full-body HIIT workout you can complete in just 15 minutes without any equipment.

How Does HIIT Work?

HIIT is a special aerobic training technique. It involves short bursts of intense cardio exercise, followed by brief recovery periods lasting about 30 – 60 seconds. These recovery periods could be stretching, light jogging, walking, or rest.

This form of exercise triggers specific responses within the body which improves weight loss, makes muscle growth faster, and is great for your cardiovascular health.

Related Posts

Full Body HIIT Workout with No Jumping

30 Minutes Full Body HIIT Pilates Workout To Get a Toned Body – Includes 30+ Workouts

Silent Strength: Effective No-Jumping Apartment-Friendly Cardio Workout

What Are the Advantages of HIIT?

HIIT helps you burn more calories. HIIT exercises help with weight loss by increasing your metabolism and helping you burn more calories. This exercise activates responses within the body called Excess Post-exercise Oxygen Consumption (EPOC).

An EPOC state increases your basal metabolic rate for 24-48 hours after exercising. This causes your body to burn a higher amount of calories than normal and lose weight even when you’re not actively working out.

• Convenient workout technique. A HIIT session typically lasts about 10 to 30 minutes. This makes it a great option for people with limited time to exercise. HIIT exercises can also be performed nearly anywhere with no equipment, making it convenient and cost-friendly too.

• Improves endurance. HIIT has stronger effects on your cardiovascular health and breathing than normal aerobic exercise. Over time this improves the ability of your body to pump blood and use oxygen, increasing your stamina in the long run.

• Increases strength. HIIT is also an effective way to build muscle while losing weight. HIIT stimulates more muscle growth than other forms of aerobic exercise because of its intensity and short rest periods. You can combine HIIT with resistance training to maximize your gains. 

• Great for your cardiovascular health. HIIT increases your heart rate more than other forms of aerobic exercise. This builds up your heart muscles and its ability to pump blood. It can also reduce your risk of heart attacks, hypertension, strokes, and other forms of cardiovascular disease.

• HIIT improves your blood sugar. HIIT makes your body more sensitive to insulin and helps your muscles absorb glucose for energy. This is great for controlling blood sugar, reducing blood spikes after meals, and reducing the severity of diabetes.

• It’s great for your mental health. Regular exercise relieves stress and improves mood. It improves self-esteem, sleep, memory, and cognition. HIIT also reduces negative emotions and decreases symptoms of anxiety and depression.

• Increases bone density. Regular exercise also improves bone density and reduces how quickly we lose bone mass as we get older. This can reduce your risk of developing osteoporosis and fractures as you grow older.

Is HIIT Safe For Everyone?

Generally, HIIT is safe for everyone. However, older individuals, those with joint, muscle, or bone problems, or people with chronic diseases should consult with their healthcare provider before performing HIIT.

Twelve Top Calorie Consuming HIIT Exercises

Here are some effective HIIT exercises you should add to your routine.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Lunge With Kick (L & R) – 30 secs each side

• Start on a fitness mat and step forward into a deep lunge, ensuring your knee doesn’t extend past your toes.
• Push off with your front foot, bringing the leg forward into a kick as you return to standing.
• Repeat this exercise for thirty seconds on each side.
• Use ankle weights to add some intensity to this lower-body exercise.

2. Jumping Jacks – 30 secs

• Stand with your feet close together and hands by your sides.
• Jump while spreading your legs slightly more than shoulder-width apart and raising your arms above your head.
• Jump again to return to the starting position.
• Repeat this exercise for thirty seconds.

You can try out this exercise with light dumbbells or ankle weights. 

3. Squat To Jump Squat – 2 sets, 30 secs

• Start in a standing position and lower yourself into a squat.
• Hold this position for a moment then jump as high as you can and land in a standing position.
• Repeat this exercise for two sets of thirty seconds each.

4. Burpees – 2 sets, 30 secs

• Start in a standing position.
• Drop into a squat, then kick your feet back into a high plank.
• Perform a push-up, return to the squat, and jump up to a standing position.
• Repeat this exercise for two sets of thirty seconds each.
• A weighted vest is a great way to take your burpees to the next level.

5. Plank – 3 sets, 30 secs

• Lie face down similar to a push-up position, supporting your body onto your toes and forearms, keeping a straight line from head to heels.
• Hold this position, engaging your core, glutes, and shoulders.
• Repeat this exercise for three sets of thirty seconds each.
• Try performing this exercise with medicine balls or sliders.

6. Side Squat Walk – 2 sets, 30 secs

• Lower yourself into a squat position.
• Step to the side with one foot, then bring the other foot over while staying low.
• Repeat this side-to-side motion for two sets of thirty seconds each.
• Try this exercise with a resistance band to exercise your outer and inner thighs.

7. Plank Jump – 3 sets, 30 secs

• Start in a plank position
• Jump both feet forward towards your hands, landing in a squat.
• Jump back to the plank position.
• Repeat this exercise for three sets of thirty seconds each.

8. Squat Hold – 30 secs

• Lower into a squat position, keep your thighs parallel to the ground, and hold this position briefly.
• Ensure knees stay behind toes and chest up.
• Hold this position for thirty seconds.

9. Plank Kick To Crunch – 30 secs

• Start in a plank position and engage your abs.
• Bring one knee towards your chest, crunching your abs.
• As you return to plank kick out your leg and raise it as high as you can off the ground.
• Perform this exercise for thirty seconds alternating between both legs.

The plank kick-to-crunch will also go great with resistance band or ankle weights.

10. Jackknife – 3 sets, 30 secs

• Lie on your back with arms extended overhead and legs straight.
• Lift your legs and upper body to meet in the middle, almost touching your toes.
• Lower back down to the starting position.
• Perform this exercise for three sets of thirty seconds each.

11. Twisting Mountain Climber – 3 sets, 30 secs

• Begin in a high plank position.
• Bring one knee forward towards the opposite elbow.
• Return to the starting position and perform this with the opposite knee and elbow.
• Repeat this exercise for three sets of thirty seconds each.

You’ll need comfortable, breathable, and elastic gym pants for this exercise.

12. Up Down Plank – 30 secs

• Start in a low plank position on your forearms.
• Push up onto one hand, then the other, into a high plank.
• Reverse the motion to return to the low plank.
• Repeat this exercise for thirty seconds.

For more visuals check out this video by Pamela Reif.

Frequently Asked Questions on HIIT

• How intense should HIIT be? 

This differs for everyone. A great rule of thumb is to aim for around 80-90% of your maximum heart rate during the high-intensity intervals, and around 40-50% during the low-intensity recovery periods. You can monitor your heart rate with a smartwatch, chest straps, smart ring, or simply by counting your pulse.

• I have weak knees, is it okay for me to do HIIT?

Yes, but you may have to make some changes to your routine to prevent making your knee condition worse. Try low-intensity exercises, perform your routine sitting down, and avoid high-impact activities like jumping or running. Remember to consult your healthcare provider to ensure HIIT is safe for you.

• Do I need to warm up or cool down when doing HIIT?

Yes, warming up and cooling down when doing HIIT increases performance, reduces your risk of injury, and hastens recovery. Great warm-up techniques include light cardio or dynamic stretching. You can cool down after the workout with static stretching, foam rollers, or a massage.

• Can HIIT help boost my metabolism?

Yes, HIIT exercises increase your metabolism by activating responses within the body that trigger a state called Excess Post-exercise Oxygen Consumption (EPOC).  This increases your basal metabolic rate for 24-48 hours after exercising and is why HIIT is great for weight loss. Performing regular HIIT also increases your muscle mass, increasing your overall metabolism.

• What are the risks of excessive HIIT?

When done correctly HIIT is safe for almost everyone. However, excessive HIIT can lead to overtraining, injury, burnout, and even muscle loss. Combine HIIT with other forms of exercise like resistance training and ensure you get enough rest between each session.

Start Your Journey to Physical Fitness

Ready to transform your fitness routine in just 15 minutes?

HIIT makes it possible to fit effective workouts into even the busiest schedules. It boosts your metabolism and burns calories while improving your cardiovascular health and overall well-being. So, lace up your sneakers, find some space, and get ready to power through a quick yet powerful workout. 

Embrace the benefits of HIIT and start seeing results today!

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

Summer is just around the corner and you realize you desperately need to shed some pounds if you want to rock that new bikini. But the question is how?

You’ve tried the fad diets, the endless hours of cardio, and every weight loss tip from lemon water to apple cider vinegar. Well, why don’t you try out our Pamela Reif-inspired HIIT calorie-killer full-body home workout plan?

High-intensity interval training (HIIT) is one of the most effective forms of cardio for weight loss. Not only is this technique guaranteed to help you shed some pounds, but you’ll also look fitter and firmer when you combine it with a full body routine.

Let’s explore the calorie-burning secrets behind HIIT, explain how you can maximize your workout, and answer some of your most pressing questions on HIIT.

Related Posts

Full Body HIIT Workout with No Jumping

The Best Killer HIIT Cardio Workout Ever

30 Minutes Full Body HIIT Pilates Workout To Get a Toned Body – Includes 30+ Workouts

15 Mins Full-Body HIIT Workout

What Is HIIT?

High-intensity interval training is a highly effective workout strategy that involves alternating brief, intense bursts of cardio with low-intensity activities or rest periods. This triggers specific responses within the body which results in more effective weight loss and faster muscle growth.

A typical HIIT session usually lasts about 10 to 30 minutes. During these workouts, each short burst of high-intensity activity lasts between 20-40 seconds followed by a brief recovery period which may involve walking, dynamic stretching, or light jogging.

Advantages of HIIT Workouts

HIIT has several great health benefits like:

• Being more effective for weight loss.
• HIIT is safe for people at virtually all fitness levels.
• It increases your lung capacity and stimulates blood flow throughout the body, improving cardiovascular health and lowering blood pressure.
• This exercise technique also helps with blood sugar control.
• HIIT techniques strengthen bones and boost your endurance.
• HIIT can easily be combined with full-body exercises.

8 Effective Full-Body HIIT Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Jumping Jacks – 3 sets, 30 seconds

• Start with your feet together and arms by your sides.
• Jump and spread your legs outward while raising your arms above your head.
• Jump again, this time returning to the starting position.
• Perform this exercise for 3 sets of 30 seconds each.

To add a bit of challenge you can use wrist arm weights or place light resistance bands around your legs.

2. Side to Side Jumpy – 30 seconds

• Stand with your feet shoulder-width apart and knees slightly bent.
• Jump to the right, landing on both feet and lower into a half-squat.
• Straighten up and perform the same motion by jumping to the left.
• Perform this exercise for 30 seconds.

Slap on a pair of ankle weights if you want to take this exercise to the next level try out adjustable wrist and ankle weights.

3. High Knees – 2 sets, 30 seconds

• Stand with your feet hip-width apart.
• Lift your right knee toward your chest while hopping on your left foot.
• Quickly alternate this motion, pumping your arms and lifting your knees high, similar to running in place.
• Perform this exercise for 3 sets of 30 seconds each.

Use a step counter to track how many reps you can do in each set and aim to break your record every 1 – 2 weeks.

4. Squat Up and Down – 30 seconds

• Stand with feet shoulder-width apart.
• Lower yourself a squat and reach down towards the floor in between your legs.
• Return to a standing position and stretch your arms fully above your head without jumping.
• Repeat this motion for 30 seconds.

Use a weighted vest to increase the intensity of your workout.

5. Knee Kick – 30 seconds each side

• Stand with feet hip-width apart and your arms stretched above your head.
• Lift your right knee, bringing it toward your chest while bringing down your arms toward your right knee.
• Return to the starting position.
• Perform this exercise for 30 seconds on each side.

You can also perform this exercise with ankle weights and a comfortable pair of gym pants.

6. Plank – 2 sets, 30 seconds

• Start in a plank position with your palms shoulder-width apart and placed flat on a workout mat or dual-sided workout sliders.
• Extend your legs straight behind you with your toes tucked.
• Engage your core, keeping your body in a straight line and your spine neutral.
• Hold this position for 2 sets of 30 seconds each.

7. Mountain Climber – 30 seconds

• Start in a high plank position.
• Bring your right knee toward your chest.
• Return to the starting position and perform the same motion with your left knee.
• Remember to keep your core engaged.
• Perform this exercise for 30 seconds.

Vertical mountain climber machines are also great home workout equipment.

8. High Plank – 2 sets, 30 seconds

• Begin in a push-up position with your arms straight.
• Engage your core and keep your body in a straight line with your spine neutral
• Hold this position and remember to keep your core engaged throughout.
• Hold this position for 2 sets of 30 seconds each.

To keep things dynamic you can try out a plank and balance board.

For more guidance you can check out this amazing Pamela Reid HIIT full-body workout.

Frequently Asked Questions about HIIT Workouts

What is the purpose of high-intensity interval training?

HIIT is a game-changing workout strategy that triggers certain responses within your body that enhance weight loss and promote lean muscle growth. It does this by alternating quick bursts of cardio exercise with short periods of rest.

What is the difference between HIIT and cardio?

Cardio exercises are rhythmic physical activities done to increase the body’s heart rate and breathing rate. HIIT is a type of cardio designed to improve the effectiveness of cardio workouts. Normal sessions of cardio involve the same intensity of exercise throughout the session. HIIT is done by alternating quick bursts of cardio exercise with short periods of rest.

How often should you work out with HIIT?

HIIT workouts should be done 2-3 times a week. This form of exercise is particularly taxing on the body. Give your body at least 24-48 hours between each workout to recover properly.

 You can speed up your recovery with post-workout recovery protein powder or milkshakes. 

Other effective tools for recovery also includes massage rollers, acupressure mats, and massage guns.

What are the disadvantages of HIIT workouts?

HIIT is quite physically demanding, so it might not be suitable for everyone. Too much HIIT might also increase your risk of injury and burnout, especially when not done properly. If you have an underlying health condition, speak with your healthcare provider before starting HIIT.

How effective are HIIT workouts for weight loss?

HIIT activates responses within the cells that put the body in what is called Excess Post-exercise Oxygen Consumption (EPOC). An EPOC state boosts your basal metabolic rate (how much energy your body uses just to keep basic functions like breathing going) for 24-48 hours, causing the body to burn a higher amount of calories than normal and lose weight even when you’re not exercising.

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

How To Get the Most Out of Your HIIT Workout

Here are tips on how to get the best out of your HIIT workout:

• Monitor Your Heart Rate

Your target heart rate should be between 64% to 76% of your maximum heart rate during moderate exercise and 77% to 93% of your maximum heart rate (subtracting your current age from 220) during intense exercise. You can monitor your heart rate simply by placing your finger at your neck and counting your carotid pulse or using fitness trackers.

• Warm Up Before Your Session

A quick warm-up before your workout increases blood flow to your muscles and provides them with the oxygen and nutrients they need for the workout session.

• Vary the Intensity of Your Workout

Varying the intensity of your workout is one of the key components of the HIIT technique. This places your body in an EPOC state and helps promote weight loss.

Pay Attention to Your Workout Meal Plan

Your workout eating habit is one of the most important aspects of your fitness journey.

Here are a few tips on how to build an effective pre-workout meal plan:

• Load up on carbs right before a workout. Carbs provide the energy you need for your workout. Great pre-workout carbs include a peanut butter sandwich, brown rice, granola bars, oatmeal, Greek yogurt, nuts and raisins, and bananas. 

• Stay well hydrated, but don’t overhydrate. The American Council on Exercise recommends taking a cup of fluid (7 to 10 ounces) every 10 to 20 minutes while exercising. Zero-sugar electrolytes are a healthy choice for replacing fluid loss during a workout.

• Eating high-quality protein. Healthy sources of protein promote muscle growth and quicken healing. Some good sources of quality post-workout protein include cottage cheese, protein shakes, eggs, tuna, chicken, salmon, and protein bars.

Get Ready to Feel the Burn

Get ready to feel the burn and embrace the gains! HIIT isn’t just about torching calories—it’s a lifestyle changer. It’s the roadmap to a stronger, leaner you.

Each rep, each breath, and each drop of sweat is a step closer to your goal. The beauty of HIIT lies in its efficiency; it’s not just about the workout, but the transformation.

So, lace up those sneakers, crank up the energy, and let’s conquer this journey together. Summer’s knocking—answer it with confidence. This isn’t just a workout; it’s your gateway to a healthier, happier you.

Embrace the challenge, and let’s crush those goals!

Need to skip the gym today? There’s nothing like a full-body HIIT workout – and we have the best one you can find online. 

HIIT (high intensity training) workouts have hit the fitness community and caused an uproar, for good reason. Benefits of HIIT workouts include improving your strength and stamina, burning fat, relieving stress, and ensuring a healthy heart. 

Best yet, people of all ages can enjoy and benefit from adding HIIT workouts to their daily regimen. With so many health benefits, this HIIT no jumping workout will definitely help you start or end your day with a bang. 

RELATED POSTS

30 Minutes Full Body HIIT Pilates Workout To Get a Toned Body – Includes 30+ Workouts

15 Mins Full-Body HIIT Workout

Low-Impact Full-Body HIIT Workout with Illustrations

The Best Killer HIIT Cardio Workout Ever

Who Can Benefit From No Jumping Workouts

When it comes to working out, some people may have limitations to the type of workouts they can perform safely. No jumping workouts are ideal for those who live in an apartment, are currently injured, pregnant, or physically disabled. With our no jumping full body HIIT workout, you can get your workout in.

If you suffer from fatigue, or chronically low energy, no jumping workouts are an awesome, simple way to get more steps in without pushing yourself too hard. Trust us, you don’t want a workout accident! Of course, always check with your healthcare provider before starting any new workout. As excited as you may be to get started, it’s essential to keep your safety in mind. 

How to Burn More Calories in Less Time

One of the main benefits of HIIT workouts is being able to burn extra calories in an extra amount of time. After all, it’s called high intensity for a reason. To burn more calories, we highly recommend adding weights like dumbbells, kettlebells, or ankle weights. 

Adding weight makes your body work harder, thereby burning more calories. Win-win! Also, don’t forget to adhere to the 80/20 rule when HIIT training. Not sure what it means? Check out our FAQ below where you’ll find answers to all of your HIIT workout questions. 

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Mountain Climber – 2 sets, 45 secs

The mountain climber works your core, arms, and legs. This exercise can help you build strength and endurance. Consider adding leg weights to make this workout more intense! Don’t forget to put on your best workout shoes to ensure your comfort when doing this workout.

You will do two sets of Mountain Climbers for 45 seconds each. This will get a good burn going in your muscles. You can adjust the number of sets and times depending on your fitness level. Just make sure to keep proper form throughout the exercise and focus on engaging all of the muscles in your body as you move through each set.

2. Touch Down – 2 sets, 45 secs

The Touch Down involves two sets of 45 seconds each, with one set focusing on the left leg and the other set focusing on the right leg. 

Doing the Touchdown strengthens your core muscles and reduces any back pain you may have. Using Dumbbells or ankle weights with this exercise can help you burn extra calories! Don’t be surprised when you feel extra sore tomorrow, though. If you do feel sore, try out a foam roller to relieve any soreness. 

3. Plank Press Up – 2 sets, 45 secs

By doing two sets of 45-second Plank Press Ups, you’ll be able to build up general strength and improve your posture. Keep in mind that having a thick workout mat can help with comfort since you’ll be touching the floor. 

Plank Press Ups tone your arms and shoulders, but you’ll also be working the abdominals, glutes, and lower back muscles. Make sure you have comfortable workout clothes since you’ll be moving around a ton (and this is just the beginning of the workout!). 

4. Side Lunge Reach – 2 sets, 45 secs on each side

The Side Lunge Reach helps you improve your balance. This exercise involves a two-set routine of 45 seconds each side, where you lunge to the side and reach up with your arms, then return to the starting position. 

With the Side Lunge Reach, you can increase strength in your glutes, quads, and hamstrings. It’s amazing for those looking to specifically get fit or increase their performance in team sports. 

5. Star Steps – 2 sets, 45 secs

Star Steps are next, so be prepared! Jumping like this puts strain on your feet, so buy a good pair of workout shoes. Having a good pair will minimize any foot pain later and help you keep good form while working out (thank us later).

To do two sets of 45 seconds of Star Steps, start by standing with your feet shoulder-width apart. Then, bend your knees slightly and jump up in the air while spreading out your arms and legs, creating a star shape. Land back softly on the ground and repeat for 45 seconds before taking a short break. Take a sip from your water bottle after you’re done!

6. T-Push Ups – 2 sets, 45 secs

T-Push Ups are an incredibly effective and efficient way to strengthen your core muscles as well as the upper body muscles. You’ll be on the floor, so make sure you have a workout mat around. They are a variation of the traditional push-up exercise, but they mostly involve pushing yourself up with one arm while keeping the other arm extended in a “T” position. 

Not only do T-Push Ups help to increase muscular strength, but they also improve balance and stability by using one side of your body more than the other. It doesn’t get much much better than that, huh?

FAQ – No Jumping Full Body HIIT Workouts

Have a question about our full body HIIT workout? Well, we have all the answers you need on one page. 

• Can you do a HIIT workout without jumping?

Yes! You can do a HIIT workout without jumping. Jumping isn’t essential to get a full body workout or even to workout in general. Every exercise can be adapted to the person. All you have to do is try out the exercise below and ta-da! You did something good for yourself today. 

• Are full body HIIT workouts effective?

Yes, yes, and yes. Full body HIIT workouts have been shown to have the same health benefits as a 50-minute moderate workout. Put in the work and you’ll definitely see the results (and feel them later on, too)! There’s a reason why HIIT workouts are trending in the fitness community. 

• What is the 80/20 rule for HIIT?

For HIIT training, remember to get to the 80% range of maximum heart range. If you can have a full conversation with your friend or pet, you’re not working hard enough. If you can’t even get a word out – you’re right on track. To get the full range of health benefits from HIIT full body workouts, you need to hit your target heart range. Unsure of what your target heart range is? Click here to find out. 

• How much does a 10 minute HIIT workout burn?

A 10-minute HIIT workout burns on average 150 calories per workout. Pro-Tip: If you do several HIIT workouts, you can burn up to 500 calories in a day. In just 10 minutes? Sign us up! It’s best for beginners to start with 10-15 minutes HIIT workouts. We get it, you want to go hard, but for your safety it’s best to start slow and work your way up. 

• When is the best time to do HIIT workouts?

If your fitness goal is to lose weight, complete your HIIT workouts in the morning time. Concentration and motivation are usually highest in the morning, which means you’ll put your all into your workout. If you can’t do it in the morning, don’t sweat it. Any time is a good time for a HIIT workout. All you have to do is start!

• Does water help you lose weight?

Water can also help to support your fitness goals, whether you’re looking to build muscular strength or lose weight. Not only does it help keep you hydrated, but it can also increase your metabolism and improve digestion, making it an important element when you’re trying to lose body weight. 

Don’t Forget Your Water!

Hydration is an essential part of any healthy workout routine. Please remember to drink plenty of water before and after every workout session so that your body remains hydrated and energized while exercising. This is where having a reusable water bottle comes in handy! You can even decorate it with stickers if you know it’s going to be your personal water bottle. 

Making your own flavored water is a great way to stay hydrated and enjoy the health benefits of fresh fruit.  You can buy a fruit infuser water bottle if you’re feeling feisty! With just a few of your favorite fruits, you can turn ordinary, plain water into an exciting, delicious drink. We suggest this for those who can’t stand drinking water and need some flavor. 

Adding fruit to your water not only adds flavor, but can also provide essential vitamins and minerals that will help you stay healthy and energized. That’s especially important as you go through your fitness journey.

HIIT workouts are quickly taking over the fitness community. You made it to the right place if you need a quick HIIT cardio workout. 

Do you only have ten minutes to workout? No problem. We’ve got you covered, baby. The best part of HIIT training is being able to train wherever you want, anytime you want – and without any equipment. Exercise equipment can cost upwards of $200-5,000 depending on how fancy you get. Why spend thousands of dollars when you can workout for free at home with the best HIIT cardio workout?

HIIT workouts are known for being able to burn a lot of calories in as little as 10 minutes. Some HIIT workouts can be 20-30 minutes, although that’s more recommended for fitness experts. Both beginners and experts are raving about HIIT cardio workouts, and now you can experience it for yourself. 

How to Burn More Calories

You might be wondering how to burn more calories when working out. To burn more calories, you’ll need to spice up your workout with workout accessories. Weights such as dumbbells or kettlebells will help you achieve your goal. By adding more weight, you make your body work harder. The harder your body works = the more calories you burn. The more calories you burn, the better. Viola!

The Best Time for HIIT Workouts

Morning time is the best time for most workouts. Why? Morning is when you have a clear mind and the strongest inspiration. Not a morning person? Work out whenever you want, even if you don’t feel like it. The best time to work out is anytime. Get off your booty and start moving! Procrastination is not your best friend when it comes to HIIT workouts.

RELATED POSTS

30 Minutes Full Body HIIT Pilates Workout To Get a Toned Body – Includes 30+ Workouts

15 Mins Full-Body HIIT Workout

Low-Impact Full-Body HIIT Workout with Illustrations

Who Can Benefit From HIIT Training

• People with high blood pressure. If you have high blood pressure, you may want to think about adding HIIT cardio to your workout regimen. HIIT has been shown to help reduce high blood pressure. If your blood pressure is within the healthy range, HIIT workouts can help maintain your current blood pressure.
• People who are overweight. You can burn a lot of calories in a short amount of time with HIIT workouts, which is one of the main reasons why people looking to lose weight should focus on HIIT training. 
• People who work from home or are on limited time. You can do HIIT training anytime. Whenever you want to get your workout on, you can train!

How Cardio HIIT Training Helps

Cardio HIIT training has so many benefits we had to list them all. With all these benefits, there’s no reason not to start doing cardio HIIT workouts (unless your physician says it’s not a good idea for you).

1. HIIT enhances your overall stamina and strength.
2. You’ll burn a huge chunk of calories in a short amount of time. 
3. HIIT training keeps your heart in shape and healthy. 
4. You can relieve stress. 
5. Your metabolic rate will remain high even after your workout. 
6. You can lower your blood pressure. 
7. You can improve your blood sugar. 

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Out + Up Jacks – 3 sets, 30 secs

Out & Up Jacks help you build strength, burn calories, and improve coordination and balance simultaneously.  With Out & Up Jacks, the core muscles are engaged with each rep, as well as the arms, legs, and shoulders, making it an incredibly comprehensive full-body workout. 

It’s also easy to customize the intensity of your workouts for any skill level by changing up the number of reps or weights you use. Hand weights can help make this workout more intense if you want to burn more calories. 

2. Skater Taps – 3 sets, 30 secs

Skater taps increase your agility and coordination. This workout involves three sets of 30-second exercises that target different muscles in the body. Each set focuses on a specific area, such as the arms, legs, core, and back. This will allow you to tone up your body quickly. If you are known to be a klutz, skater taps are going to be your very best friend. 

Interested in burning more calories? Try adding some dumbbells to this exercise! You’ll be sure to break out in a sweat fast. Stay around 2-5 lbs if you’re a beginner to avoid overdoing it and injuring yourself. Adding wrist weights can also take this to the next level!

3. Burpees – 3 sets, 30 secs

If you ever heard someone complain about burpees, you’re about to find out why. Doing three sets of burpees for 30 seconds each is an effective way to build strength and stamina. 

Burpees work the muscles in your arms, legs, and core. They also help you build endurance and improve your overall cardiovascular health. Another benefit of doing burpees regularly is you reach your fitness goals faster. Don’t forget a soft workout mat and affordable workout shoes.

4. Station Sprints – 3 sets, 30 secs

Station Sprints get your body moving and increase your heart rate. This exercise involves doing three exercises for 30 seconds each, with 10 seconds of rest in between. By making Station Sprints, you can improve your cardiovascular health, build muscle strength and endurance, and burn calories. It’s also a great way to boost your metabolism to lose weight more effectively. Burn extra calories by adding ankle weights or hand weights, which, by the way, aren’t for the faint of heart.

5. Squat Jumps – 3 sets, 30 secs

Squat jumps work your lower body muscles. This exercise involves doing three sets of 30-second squat jumps. Start by standing with your feet shoulder-width apart, then squat down until your thighs parallel the ground. 

Then jump as high as you can, returning to the squat position. Repeat this for 30 seconds before taking a break for 15 seconds, then repeat two more times for three sets of 30-second squat jumps.

6. Mountain Climbers – 3 sets, 30 secs

Mountain climbers work the entire body, including the abs, chest, arms, and legs. To do mountain climbers, start in a plank position and then bring one leg forward while keeping your back straight. 

Alternate legs for three sets of 30 seconds each. You’ll feel the burn in your core muscles as you go! Burn, baby, burn! (Pro-Tip: Use leg weights to feel a super burn. Then, use Tiger Balm to relieve your sore legs. )

FAQ – HIIT Cardio

• How long does it take to burn 500 calories with HIIT?

Research shows the HIIT workouts burn as many calories as moderate workouts. With a moderate workout, you would burn 500 calories within an hour. With HIIT, it will take you half the time, only 30 minutes to burn 500 calories. You can also spread out your HIIT workouts throughout the day, making it simple to meet your fitness goals. 

• What is the 80/20 rule with HIIT training?

When you’re doing HIIT workouts, you need to meet 80% of your target heart rate. You can find a table for finding out your target heart rate here. By meeting your target heart rate, you get the full benefits of HIIT training (like burning a hefty amount calories in a short period of time).

• What is the perfect HIIT ratio?

You may be tempted to go as hard as possible, but it’s essential to take breaks when starting any HIIT workouts. On average, a 60 second exercise with a 90 second rest ratio is perfect when doing HIIT workouts. 

• How long should a HIIT cardio workout be for beginners?

For beginners, keep your HIIT cardio workouts to 10-15 minutes maximum. This ensures you don’t push yourself too hard and prevents any related accidents. Feel free to slowly increase the amount of time as your stamina level improves! 

• What are the 3 stages of a HIIT workout?

The three stages of a HIIT workout are: warm-up, exercising, and cooling down. Don’t forget to stretch before/after to prevent any soreness. 

• How long does it take to lose 10 lbs with HIIT?

With HIIT workouts, you can expect to lose 2-5 lbs per week. This can vary depending on your diet and because everyone is different. Don’t be mad at yourself if you fall off for a little bit, you can always come back to it. Consult your healthcare provider with any concerns before starting any HIIT workout or program. 

Grab Your Workout Mat and Water!

When doing home workouts, having a workout mat, reusable water bottle, and weights can help make your home workouts more effective. It’s vital to stay hydrated while you’re working out, especially with HIIT workouts. 

If you’re someone who has trouble staying hydrated because you don’t like water, consider water packets or adding fruit to your water. You can even find water packets that have caffeine (if you need an extra boost to get through your workout sesh). 

You may have to pee more than usual, but that’s just your body washing out all the toxins in your body. So, drink up and get to work! Future you will thank you for it, and you’ll get so many compliments on your well-nourished skin. Make water your new best friend. 

We’re always looking for different ways to get the best out of our workouts. This explains how High-Intensity Interval Training (HIIT) exercises were developed as a technique for improving the effectiveness of your workouts. However, HIIT training can be quite demanding and may not be a perfect fit for everyone.

Therefore, in this article, we explain how you can safely use low-impact HIIT exercises and outline how to effectively carry out several full-body low-impact HIIT exercises.

Related Posts

The Best Killer HIIT Cardio Workout Ever

Full Body HIIT Workout with No Jumping

30 Minutes Full Body HIIT Pilates Workout To Get a Toned Body – Includes 30+ Workouts

15 Mins Full-Body HIIT Workout

What is a HIIT Workout?

HIIT is an intensive workout technique that involves doing short bursts of high-intensity exercises followed by low-intensity exercises like jogging, brisk walking, and dynamic stretching. A HIIT session typically lasts for about 10-30 minutes, of which each burst of high-intensity exercise lasts for 20-40 seconds.

Although each burst of activity does not last for long, it can be used to effectively lose weight faster than other exercise techniques. HIIT workouts decrease body fat, burn calories, and improve strength and endurance more effectively than normal exercise techniques because it induces what is called an Excess Post-exercise Oxygen Consumption (EPOC) state.

An EPOC state means that for a short period (usually about 12 to 48 hours) your BMR increases significantly, causing you to consume a higher amount of calories than normal, helping you lose weight even when you’re not exercising. It’s a useful technique for anyone who wishes to attain healthy levels of fitness in a relatively short amount of time.

What Is A Low-Impact Exercise? 

A low-impact exercise is a workout pattern that imposes less stress on your joints when compared to high-impact exercises such as running, CrossFit, plyometrics, and so on. This type of exercise builds up your heart rate slowly, which allows you to exercise for longer while still avoiding injury.

You should carry out a low-impact exercise if you want an injury-free exercise or don’t want to rekindle an old injury. Low-impact exercises are also suitable for beginners or people with certain medical conditions such as uncontrolled hypertension, heart disease, diabetes, osteoarthritis, osteoporosis, and so on. 

Some common examples of low-impact exercises include:

• Swimming
• Yoga
• Cycling 
• Brisk walking
• Stretching 

Are No Jumping HIIT Workouts Effective?

Jumping exercises are not safe for certain people because of health conditions, fear of injury, previous injuries, and age-related limitations. Although most people think that any good cardio exercise or weight loss program must include jumping, this is certainly not the case.

Several workout routines promote low-impact, but dynamic exercises which are just as effective as high-impact exercises. They provide a safe alternative for individuals who which to stay fit, improve their cardiovascular health, and lose weight all while avoiding injury.

Six Effective Low-Impact HIIT Workouts

Here are six effective low-impact HIIT workouts that you can add to your routine for best results. Consider using a cushioned exercise mat to protect your joints while performing exercises.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Skater – 45 Seconds

This is a fun exercise that helps incorporate both upper and lower-body exercises into the routine.

• Start in a standing position with your feet slightly apart.
• Perform a lateral jump to the right while entering a reverse lunge.
• While doing this, lean forward until your right hand almost touches the floor.
• Return to the starting position and perform this exercise on the opposite side.
• Repeat this exercise for 45 seconds.

Use slide discs under your feet to mimic the sliding motion. They reduce impact while still providing an effective workout for the lower body.

2. 1-Leg Glute Bridges – 45 Seconds

This is a great low-impact exercise to work out your glutes, lower back, and thighs.

• Start by laying on your mat with your knees bent and your feet and palms flat against the floor.
• Engage your core, glutes, and back.
• Slowly raise one of your legs straight out while lifting your lower back and glutes off the floor.
• Hold this position for several seconds.
• Return to the starting position.
• Repeat this exercise for 45 seconds.

To increase the intensity of this exercise, you can add a resistance band around your thighs, just above the knees, to engage the glutes and hamstrings more effectively.

3. Superman – 45 Seconds

The Superman exercise is a great way to work out your lower back and abs. Remember to keep your spine neutral and inhale as you lift your arms and legs.

• Start by laying flat on your belly, with your arms and legs fully extended.
• Lift both arms and legs off the floor, and hold this position for several seconds.
• Return to the starting position.
• Repeat this exercise for 45 seconds.

To boost the intensity of this exercise, you can hold light dumbbells in your hands or add ankle weights to engage the back muscles more intensely.

4. Reverse Lunge + Kick – 45 seconds

This low-impact exercise is great for your glutes.

• Start by drawing your left leg backward to make a 90° with your right knees. Hold your hands together for balance. Hold this position for 2 second
• Rise and kick your left leg into the air, and touch your left foot with your right hand.
• After doing this, return to the original position.
• Repeat this exercise for 45 seconds.

5. Bird Dog – 45 Seconds

This is a great exercise for your core, arms, and glutes. For comfort and support during the exercise, it’s essential to use a workout mat to cushion your body and prevent slipping.

• Begin on all fours with your knees under your hips and your hands under your shoulders.
• Lift your right arm and left leg by fully extending them while keeping your shoulders and hips parallel to the floor.
• Hold this position for a few seconds, then return to the starting position.
• Perform the exercise with the alternate limbs.
• Repeat this exercise for 45 seconds.

6. Sumo Pulses + Up – 45 Seconds

These are short, explosive squats that are great for your lower body. A good workout shoes will ensure an injury-free workout.

• Start in a standing position.
• Lower yourself into a squat with your legs slightly more than shoulder-width apart and your knees pointing outwards.
• Rise back up only halfway and then return to the full squat again.
• Repeat this exercise for 45 seconds.

Check out the video below for more visual if you need additional resources.

How To Have An Effective Low-Impact Workout

High-intensity workouts are good but they might not be safe for everyone, especially those with health concerns. Therefore, it’s important that you know how to get the best out of your low-impact, no-jumping full-body workout. This would not only make it easier for you but would give you consistent results as you would not burn out easily and can avoid injuries. 

Here are a few easy tips:

Try full-body exercises: Full-body exercises are also a great option. A full-body workout is an exercise routine that targets your six main muscle groups (arms, legs, core, chest, shoulders, and back) in a single session.

Use smaller weights: Using smaller weights is a great way to take advantage of the HIIT technique while still carrying out low-impact exercises.

Increase the frequency and duration of each session: Working out more frequently and for longer sessions is also a great way to ensure you get the best out of your low-impact routine. This means carrying out 3-5 sessions a week, lasting at least 30 minutes. Remember to leave at least a day in-between each workout to allow your body to rest.

Incorporate variety into your routine: Adding variety to your routine helps avoid monotony and also ensures you fully exercise your major muscle groups.

Focus on proper form: Another way to make sure your workout is as effective as possible is to focus on proper form during your workout. Improper form not only predisposes you to injury, but it can also hinder your progress as well as cause muscle imbalances.

Listen to your body: It is important to pay attention to how your body feels after each workout session. This allows you to monitor potential injuries closely and lets you know when to stop exercising or see your healthcare provider. Taking healthy supplements and strengthening your muscles with protein shakes will help reduce injuries.

Frequently Asked Questions Regarding Low-Impact Workouts

What are some examples of low-impact exercises?

Examples of low-impact exercises include walking, cycling, swimming, yoga, pilates, and using an elliptical machine. Resistance training with light weights or bodyweight exercises such as push-ups or squats can also be considered low impact.

Are low-impact exercises effective for weight loss?

Yes, low-impact exercises can be effective for weight loss when combined with a healthy diet. While they may not burn as many calories as high-impact exercises, they can still help you lose weight by increasing your heart rate, building muscle, and improving overall fitness.

Can low-impact exercises be modified for different fitness levels?

Yes, low-impact exercises can be modified to suit different fitness levels. For example, if you’re just starting out, you may need to start with shorter workouts or lower-intensity activities. You can gradually increase the duration or intensity of your workouts as you become more fit and comfortable.

Are low-impact exercises good for people with joint pain?

Yes, low-impact exercises can be a good option for people with joint pain, as they are less likely to aggravate existing injuries or conditions. However, it’s still important to talk to your doctor or physical therapist before starting any new exercise program, especially if you have a pre-existing condition or injury.

Conclusion 

A low-impact workout routine can be as effective as any high-intensity, high-impact routine. Although you may not feel exhausted after performing it, it has a lot of benefits such as being much safer.

Adding HIIT principles can improve the effectiveness of your low-impact routine without increasing your risk of injury. While on your fitness journey be sure to eat healthy, exercise consistently, and gradually increase the intensity of your exercises while keeping a careful watch to avoid overexerting yourself.

Are you tired of spending hours in the gym without seeing results? Have you been searching for the perfect fat-burning workout that doesn’t require any equipment?

Look no further! This article will guide you through a comprehensive fat-burning no-equipment exercise for beginners, designed to help you shed those extra pounds without needing costly gym memberships or fancy equipment.

We have carefully selected six effective exercises that target not only specific muscle groups but also engage multiple muscles at the same time.

This way, you’ll burn more calories and achieve your weight loss goals faster. Get ready to transform your body with these simple yet powerful exercises.

Related Posts

Lose Belly Fat with Chloe Ting Abs in Two Weeks Challenge Illustration

Two-Weeks Shred Weight Loss Workout Routine for Beginners – With 10 Effective Workout Illustrations

Full Body Strength Workout with Dumbbells

How often should I do a no-equipment fat-burning workout for optimal results?

For optimal results, aim to perform the no-equipment fat-burning workout at least three times per week. Consistency is vital when it comes to achieving your fitness goals, so make sure to maintain a regular workout schedule using a workout planner.

What is the importance of warming up before starting a fat-burning workout, and what are some practical warm-up exercises?

Warming up before starting a fat-burning workout is crucial for preventing injury and preparing your body for more intense exercises. A proper warm-up increases your heart rate, warm up your muscles, and improves flexibility. Some effective warm-up exercises include light cardio exercises such as jogging in place, jumping jacks, or dynamic stretchings like leg swings and arm circles.

How long should a typical fat-burning workout session last, including warm-up and cool-down?

A typical fat-burning workout session, including warm-up and cool-down, should take around 45 minutes to an hour. This allows enough time to complete all six exercises with proper form, as well as warm-up and cool-down periods, to ensure your muscles are prepared and recover effectively.

How can I modify the exercises in a fat-burning workout if they are too challenging or if I have an injury?

If the exercises in the fat-burning workout are too challenging, you can modify them by performing easier variations, reducing the number of sets or repetitions, or increasing the rest periods between exercises. Always listen to your body, and if you have an injury, consult with a healthcare professional or fitness expert before attempting any exercise modifications.

I would recommend using a fitness tracker to ensure you stay within your optimal fat-burning zone and a pair of supportive, well-cushioned shoes to prevent injuries and provide stability during high-intensity exercises.

How long does it take to see weight loss results from a fat-burning workout routine?

The time it takes to see weight loss results from a fat-burning workout routine will vary depending on factors such as your starting fitness level, consistency, diet, and overall lifestyle.

However, most individuals can expect to see noticeable improvements in their strength, endurance, and muscle tone within 4-6 weeks of consistent training.

What is the ideal diet to follow alongside a fat-burning workout for maximum fat loss?

While there is no one-size-fits-all diet plan, it is essential to follow a balanced and nutritious diet to support your workouts and promote fat loss. Focus on consuming nutrient-dense foods, such as lean proteins, whole grains, fruits, vegetables, and healthy fats, to fuel your body and support your weight loss goals.

For a balanced meal, include grilled chicken breast, quinoa, a side of mixed berries, steamed broccoli, and a drizzle of olive oil.

Do I need additional cardio exercises to enhance my fat-burning workout results?

Incorporating additional cardio exercises can help you burn more calories and accelerate your fat loss results. However, the fat-burning workout already includes several high-intensity exercises that effectively raise your heart rate. You can adjust the intensity and frequency of your workouts based on your goals and preferences.

Should I incorporate strength training exercises in my workout routine for optimal fat loss and muscle gain?

Yes, combining strength training exercises with a fat-burning workout can provide a well-rounded fitness routine that promotes muscle growth, increases metabolism, and enhances overall health. Aim to perform strength training exercises targeting major muscle groups at least two times per week.

How can I stay motivated and consistent with my fat-burning workout plan?

To stay motivated, set realistic and achievable goals, track your progress, and celebrate your accomplishments. You can also find a workout buddy, vary your workouts to avoid boredom or join a fitness community to stay accountable and motivated.

What steps should I take if I experience pain or discomfort during my fat-burning workout?

If you experience pain or discomfort during the workout, stop the exercise immediately and assess the situation. It’s important to listen to your body and avoid pushing through pain.

Before beginning your workout, make sure you’re dressed in appropriate workout clothes and shoes for optimal comfort and support. Don’t forget to bring a towel, a water bottle to stay hydrated, and a fitness tracker to monitor your progress.

Beginner Friendly Fat Burning Exercises

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Arm Circles – 2 sets, 45 seconds

Arm circles are an excellent low-impact exercise that engages the shoulders, arms, and upper
back. They also help improve your posture and flexibility. Here’s how you can perform arm circles:

• Step 1: Stand up straight with your feet hip-width apart and your arms extended out to your sides, parallel to the ground.
• Step 2: Slowly start making small circles with your arms, keeping your palms facing the ground. Make sure to keep your arms straight throughout the movement.
• Step 3: After completing 15-20 small circles, reverse the direction and perform the same number of circles.

Do three sets of 15-20 circles in each direction to feel the burn in your arms and shoulders. To make your arm circles more challenging, hold a pair of light dumbbells while performing the exercise.

2. Squats – 2 sets, 45 seconds

Squats are a fantastic lower-body exercise that targets the quadriceps, hamstrings, glutes, and
core muscles. This compound movement is known to burn a significant amount of calories and
promote fat loss. Follow these steps to perform squats properly:

• Step 1: Stand with your feet shoulder-width apart and your toes pointing slightly outward.
• Step 2: Extend your arms straight in front of you or place your hands behind your head.
• Step 3: Lower your body by bending your knees and pushing your hips back as if you were sitting in a chair. Keep your chest up and your back straight.
• Step 4: Push through your heels to return to the starting position.

Complete three sets of 15-20 squats for maximum fat-burning benefits. To make your squats more challenging, hold a kettlebell at chest level while performing the exercise.

3. Step Jacks – 30 seconds

Step jacks are a low-impact variation of the traditional jumping jack, which makes them perfect
for beginners. This full-body exercise gets your heart rate up and helps you burn calories
quickly. Here’s how to perform step jacks:

• Step 1: Stand with your feet together and your hands at your sides.
• Step 2: Step your right foot out to the side while raising your arms above your head.
• Step 3: Bring your right foot back to the starting position while lowering your arms.
• Step 4: Repeat the movement with your left foot.

Perform three sets of 15-20 step jacks on each side to get your heart pumping and torch those calories. To increase the intensity of step jacks, you can use resistance band.

4. Side Reach – 30 seconds

Side reaches are a fantastic way to engage your obliques and improve your core strength. They also help stretch your side muscles and improve your flexibility. Follow these steps to perform side reaches:

• Step 1: Stand with your feet wider than hip-width apart and your arms extended out to your sides.
• Step 2: Slowly bend your torso to the right, reaching your left hand toward your right foot while keeping your left arm straight.
• Step 3: Return to the starting position and repeat the movement on the opposite side.

Complete three sets of 15-20 side reaches on each side to sculpt your waistline and burn calories

5. Glute Bridges – 2 sets, 45 seconds

Glute bridges are an excellent exercise for targeting your glutes, hamstrings, and lower back
muscles. This exercise helps improve your posture, strengthens your core, and contributes to fat loss. Here’s how to perform glute bridges:

• Step 1: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Step 2: Place your arms at your sides with your palms facing down.
• Step 3: Engage your core and lift your hips off the floor by squeezing your glutes, creating a straight line from your shoulders to your knees.
• Step 4: Slowly lower your hips back to the floor.

Perform three sets of 15-20 glute bridges to shape your lower body and boost your metabolism. Try adding a resistance band around your thighs just above your knees to increase the intensity of the exercise.

6. Crunches – 2 sets, 45 seconds

Crunches are a classic abdominal exercise that helps strengthen your core and burn calories.
Incorporating crunches into your workout routine can assist you in achieving a toned midsection. Follow these steps to perform crunches correctly:

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.
• Step 2: Place your hands behind your head, lightly supporting your neck with your fingers.
• Step 3: Engage your core and lift your upper body off the floor, bringing your ribcage toward
  your pelvis.
• Step 4: Slowly lower your upper body back to the floor.

Complete three sets of 15-20 crunches for a stronger, leaner core. To increase the intensity of crunches, you can use a weight plate.

For more visual, feel free to check out the workout video below by madFit.

Conclusion

With these no-equipment exercises, you can create a comprehensive fat-burning workout that can be done anywhere and at any time. By incorporating this routine into your weekly schedule, you’ll be well on your way to achieving your fitness and weight loss goals.

Remember, consistency is the key to success. Combine this workout with a balanced diet and an active lifestyle to maximize your results.

So, what are you waiting for? It’s time to get started on your journey toward a healthier, more confident you!

The world of exercise is a rapidly expanding and we’re constantly discovering new ways to get the very best out of our workout routines. Tabata workouts are not a recent invention, but they have made a resurgence recently. In this article, we’ll discuss what this exercise involves, its advantages and examples, and how you can get the most out of your Tabata workout.

What is the Tabata Protocol?

The Tabata protocol is a workout technique developed by a Japanese researcher called Dr. Izumi Tabata in 1996. The system involves a series of short bursts of high-intensity exercises, separated by even shorter rest periods (typically in a 2:1 ratio). Classically, this means 20 seconds of intense exercise followed by a 10-second rest and then another exercise.

He based the technique on another exercise technique that focuses on short bursts of high-intensity activity known as high-intensity interval training (HIIT). However, he incorporated some unique principles to create a more rigid exercise system which took the core principles of HIIT to another level.

Another fundamental similarity between the Tabata protocol and HIIT is that they put the body in Excess Post-exercise Oxygen Consumption (EPOC). This unwieldy term simply means that for a short period (usually about 12 to 48 hours), your body enters a hyper-metabolic state. This allows you to consume more calories than usual, promoting weight loss even when you’re not exercising.

RELATED POSTS

Two-Weeks Shred Weight Loss Workout Routine for Beginners – With 10 Effective Workout Illustrations

20+ Full-Body Shred Daily Workouts – Transform Your Body at Home

Full Body HIIT Workout with No Jumping

Advantages of a Tabata Workout

There are several advantages that a Tabata workout has over other forms of bodyweight exercises. Some of these include:

• It improves both aerobic and anaerobic performance.

Research published in the Journal of Physiological Sciences has shown that Tabata workouts activate both the aerobic and anaerobic energy-releasing systems. Most short, high-intensity exercises activate only the anaerobic respiratory system. The aerobic respiratory system is usually less involved since it is started by low-intensity, long-lasting exercises like marathons.

By improving aerobic health, the Tabata protocol is associated with improved cardiovascular and mental health, as well as a reduced risk of conditions like type 2 diabetes, osteoporosis, strokes, certain types of cancers, and so on.

• Tabata is great for weight loss.

As we mentioned earlier, Tabata workouts put your body in an EPOC state which is more effective for weight loss than regular exercise. This is because your body consumes more calories during the training and several days afterward. Some sources suggest that this may increase your calorie consumption by as much as 6-15%.

• The workouts are short and effective.

Tabata workouts are known to be twice as effective as regular exercises. For example, about half an hour of Tabata workouts carried out three times a week is equivalent to an hour of cardio done five days a week. An intense Tabata workout burns up to 15 calories per minute, which is higher than other forms of exercise like running (8 cal/min), walking (4 cal/min), weight lifting (3-4 cal/min), and swimming (8 cal/min).

• These exercises can be done without equipment.

Another great thing about Tabata workouts is that they do not necessarily require exercise equipment. Bodyweight exercises are more than enough resistance to carry out an effective workout session. However, free weights like dumbbells, kettlebells, and weighted vests can be added to increase the intensity of the workout.

• It offers some flexibility.

Even though the principles behind Tabata workouts or rather Richard, the exercises or not. There is a nearly infinite combination of possible movements which you can integrate into your Tabata routine as long as you follow the key principles of the protocol, which are the short bursts of high-intensity activity, brief rest periods, and preference for compound exercises.

6 Amazing Exercises You Can Craft Into a Tabata Workout 

Here are some fantastic Tabata exercises you can try to take your workout routine to the next level. Make sure you have comfortable workout clothes, supportive athletic shoes, a water bottle for hydration, a towel to wipe off sweat, and any necessary equipment like dumbbells, kettlebells, or a jump rope.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Jumping Jacks – 4 sets, 20 secs

Jumping jacks are a full-body exercise that is great for burning calories. Wear a weighted vest to increase the overall intensity and resistance of the exercise.

• Start in a standing position with your feet together and your arms by your side.

• Jump into the air while kicking your feet slightly more than shoulder-width apart and bringing your arms together over your head so that you land in this stance.

• Jump again and this time, return to the starting stance with your feet together and your arms by your side.

• Do this for four sets of 20 seconds each, with a 10-second rest period between each set.

2. Mountain Climbers – 4 sets, 20 secs

This exercise is great for building your core and lower body. Strap on ankle weights to add resistance to your leg movements.

• Start with a high plank position with your back straight and core fully engaged.

• Bring your right knee forward underneath you as close to your right arm as possible.

• Return to the starting position and repeat the process with your left knee and left arm.

• Do this for four sets of 20 seconds each, with a 10-second rest period between each group.

3. Spot Sprint – 4 sets, 20 secs

This is a standard aerobic exercise, but the added intensity helps recruit your anaerobic respiratory system too.

• Start standing with your feet close together and raise your arms onto your hands in front of your face.

• Briskly jog in place while remembering to raise your legs until your thighs are almost parallel to the ground, as well as swing your arms slightly for balance.

• Do this for four sets of 20 seconds each, with a 10-second rest period between each set.

Use an agility ladder laid out on the floor and perform spot sprints while quickly moving your feet in and out of the ladder rungs for added coordination and agility training.

4. T-push Ups – 4 sets, 20 secs

This variation of the standard push-up may be uncomfortable at first, but you soon get the hang of it.

• Start in a standard push-up position with your arms above shoulder width apart and your palms facing forward. Engage your core and place your feet close together.

• Lower your body by bending your elbows until your chest is almost touching the ground, then lift yourself back up to starting position.

• At the height of the motion, turn your body to the side and raise one arm until it is pointing straight in the air, creating a T-shape with your entire upper body.

• Do this for four sets of 20 seconds each, with a 10-second rest period between each group.

Use push-up handles to elevate your hands, which can help reduce wrist strain and increase the range of motion.

5. Pop Squat – 4 sets, 20 secs

Pop squats add explosive, high-intensity motions to your workout. Hold a kettlebell with both hands at chest level to add resistance and engage your upper body.

• Start in a standing position with your feet close together.

• Lower yourself into a squat position with your feet slightly more than shoulder-width apart.

• Quickly return to the standing position and add an explosive jump as you bring your feet together.

• Do this for four sets of 20 seconds each, with a 10-second rest period between each set.

6. Bicycle Crunch – 4 sets, 20 secs

Bicycle crunches are a great way to work out your abs while combining several functional movements.

• Lie down with your back flat against the thick yoga mat, your arms behind your head, and your feet shoulder-width apart.

• Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.

• Bring your right knee to your chest by flexing your right hip and knee while at the same time lifting your left shoulder blade off the floor until your elbow and knee almost meet.

• Alternate this step by using your left leg and right arm.

• Do this for four sets of 20 seconds each, with a 10-second rest period between each set.

How To Get the Most Out of Your Tabata Workout

Here are a few tips to improve your Tabata workout.

Choose the Right Type of Exercises

The best workouts for an effective Tabata session involve compound exercises that affect both the upper and lower body. You can choose to use or add free weights to add another level of difficulty to your workout routine.

Focus on Reaching Your Optimal Heart Rate

A great way to track the effectiveness of your Tabata workouts is to monitor your optimal heart rate. The optimal heart for high-intensity workouts should be between 77% and 93% of your maximum heart rate. A rule of thumb for calculating your maximum heart rate is subtracting your age from 220.

Your Workout Diet Is Important

This means sticking to healthy dietary habits and avoiding unhealthy meals like fast food, soda, saturated fats, processed meats, frozen dinners, and so on. Stick to whole grains, healthy fats like fish oil, lean meats like fish and pork chops, high-fiber foods like fruits and vegetables, and lots of water.

It’s also a good idea to take a lot of healthy carbs before your workout. This includes nuts and raisins, oatmeal, greek yogurt, peanut butter and jelly sandwiches, brown rice, granola bars, and bananas. Research has shown that this gives your muscles the extra boost they need to make it through the workout.

Taking protein after a workout is good for promoting muscle growth and speeding up the healing process. Protein shakes, eggs, chicken, salmon, cottage cheese, tuna, and even a protein bar are all great sources of protein for your workout.

FAQs

• Is Tabata different from HIIT?

Tabata workouts are slightly different from HIIT even though they are built on the same principles of quick bursts of high-intensity exercises separated by short periods of rest or low-intensity activity. Tabata workouts usually involve short bursts of activity in a 2:1 ratio (for example, 20 seconds of training and 10 seconds of rest).

• Does Tabata help with weight loss?

Tabata workouts are great for weight loss because not only do they burn more calories than regular exercise, but they also put your body in an Excess Post-exercise Oxygen Consumption (EPOC) state, which increases the metabolic demands of the body for up to one to two days following the workout session.

• Can I do Tabata exercises every day?

Tabata workouts are pretty intense, so to prevent injury and make sure your body fully recovers, you should do 2 to 3 sessions a week.

Conclusion

Tabata workouts are the ultimate exercise technique guaranteed to take your workout routine to the next level. It is built on the principles of HIIT but offers a unique twist. It can be performed virtually anywhere and is great for weight loss and improving your overall health.

The next program we have for you is our 15-minute full-body HIIT workout. Let’s take a look at what HIIT is and how you can use it to take your workout to the next level.

What Is HIIT?

High-intensity interval training (HIIT) is an exercise technique that involves alternating quick bursts of high-intensity cardio exercises with periods of low-intensity activity or rest. These short explosive bursts of activity are said to activate certain responses within your cells which increase the effectiveness of the workout, stimulating greater weight loss and promoting lean muscle growth.

HIIT sessions are usually short, lasting anywhere between 10 to 30 minutes. The short periods of high-intensity activity usually last between 20-40 seconds, followed by a brief recovery period which may involve walking, dynamic stretching, or jogging lightly.

The key to an effective HIIT workout is pushing your body almost to the point of failure. A useful rule of thumb is aiming to achieve 80% of your maximum heart rate (which can be estimated by subtracting your age from 220). 

RELATED POSTS

Two Week Shred Workout Challenge Full Body Weight Loss Workout

20+ Full-Body Shred Daily Workouts – Transform Your Body at Home

Full Body Strength Workout with Dumbbells

The Best Killer HIIT Cardio Workout Ever

Why Add HIIT To Your Workout?

Here are some medical benefits associated with adding HIIT to your workout.

• Studies have shown that HIIT is a more effective method of weight loss than normal cardio. For example, a 20-minute HIIT session burns as many calories as a 45-minute cardio or strength training session.

• HIIT heightens your basal metabolic rate (BMR). Your BMR is the amount of energy your body spends on just keeping you alive (similar to an idling car). HIIT activates certain cellular responses which put your body in what is called a state of Excess Post-exercise Oxygen Consumption (EPOC).

An EPOC state means that for a short period (usually about 12 to 48 hours) your BMR increases significantly, causing you to consume a higher amount of calories than normal, helping you lose weight even when you’re not exercising.

• HIIT exercises are effective for anyone, irrespective of their level of fitness. Certain studies have shown that HIIT is more advantageous for people with poor cardiovascular health, as long as they stick to levels of physical activity which they can tolerate.

• HIIT is great for your overall health. It increases lung capacity, stimulates increased blood flow throughout the body thereby improving cardiovascular health, lowers blood pressure and even blood sugar, strengthens your bones, as well as boosts endurance.

• This form of exercise is great for strength training too, with research showing that HIIT is an effective way to boost your muscle power and peak performance.

• HIIT can be easily adapted to full-body, compound exercises that focus on a range of functional movements.

What Is a Full-Body Workout?

A full-body workout is an exercise routine that targets your six main muscle groups (arms, legs, core, chest, shoulders, and back) in a single session. Isolation exercises (also called a split routine) on the other hand only focus on one (or sometimes two) of these major muscle groups in a single session.

5 Amazing Full Body Exercises for Your HIIT Workout

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Up + Out Jacks – 3 Sets, 40 Seconds

Up + Out Jacks are great for starting your routine. Make sure to wear hair ties or hair wraps to keep your hair secure and out of your face during the movement.

• Start in a standing position with your feet together and your arms above your head.
• Jump into the air while kicking out your feet slightly more than shoulder-width apart and bring your arms out by your sides so that you land in this stance.
• Jump again and this time return to the starting stance with your feet together and your arms by your side.
• Repeat this exercise for three sets of 40 seconds each.

2. Push Up + Tap Combo – 3 Sets, 40 Seconds

This is a great way to tone your upper body.

• Start in a push-up position on the mat.
• Perform a standard push-up and return to the starting position.
• While holding this position, tap your right shoulder with your left hand.
• Perform the same motion but this time tap your left shoulder with your right hand.
• Repeat this exercise for three sets of 40 seconds each.

3. In + Out Squat Hops – 3 Sets, 40 Seconds

This is a twist on the standard squat which helps recruit more of your leg muscles. Adding ankle weights is an excellent way to increase intensity.

• Start in a standing position with your feet shoulder-width apart.
• Lower yourself into a full squat.
• Return to the starting position and add a jumping motion at the end while kicking out your legs to the side.
• Repeat this exercise for three sets of 40 seconds each.

4. Inchworm Bear Hop – 3 Sets, 40 Seconds

This is a great full-body exercise that recruits many major muscle groups. If this is too easy, try adding a weighted vest to add challenge to the movement, effectively targeting the core, shoulders, and legs for a more comprehensive workout.

• Start in a standing position.
• Reach down towards the ground with your arms while keeping your feet planted in one spot.
• Walk on your hands away from your fixed feet until you enter a plank position.
• Bring in both knees under you then jump back into a standing position.
• Repeat this exercise for three sets of 40 seconds each.

5. Boxer Burpee – 3 Sets, 40 Seconds

Burpees are a great way to exercise both your upper and lower body.

• Start in a standing position with your feet shoulder-width apart.
• Lower yourself into a squat and place your hands on the floor.
• Kick or step out with both your feet to enter a high plank position.
• Return to a squat by pulling your feet in and then return to a standing position.
• Perform a boxing motion with both arms.
• Repeat this exercise for three sets of 40 seconds each.

Incorporating resistance band can provide additional resistance during the punching motion, engaging the upper body and core muscles more effectively.

Tips on How To Get the Most From Your Workout

Here’s some advice on how you can improve your full-body HIIT workout.

Pay Attention to Your Pre- and Post-Workout Nutrition

Nutrition is a big part of your workout routine and we’re talking about more than just calorie counting and healthy fats. What you eat immediately before and after a workout goes a long way in determining your performance during that session.

Some useful tips include:

• Loading up on carbs right before a workout. This includes snacks like nuts and raisins, oatmeal, Greek yogurt, a peanut butter and jelly sandwich, brown rice, granola bars, and bananas. This helps give you the energy you need to complete a set and prevents episodes of low blood sugar during workouts.

• Taking some high-quality protein after your workout stimulates muscle growth and promotes healing. Some good sources of post-workout protein are protein shakes, eggs, chicken, salmon, cottage cheese, tuna, and protein bars.

• Fluids are also important since dehydration can lead to cramps, but don’t drink too much water during a workout as this can be dangerous as well. The American Council on Exercise recommends that you should take 7 to 10 ounces of fluid (about a cup) every 10 to 20 minutes while exercising.

Add Dynamic Stretching to Your Workout Routine

Dynamic stretching is a form of stretching that involves continuous, functional motions instead of simply extending or flexing a muscle. Dynamic stretching is perfect for HIIT since it’s a great low-intensity activity that you can mix into your workout. Some good examples include walking lunges, torso twists, arm circles, and high kicks.

Focus on Your Form

Sometimes full-body exercises can be a bit complex since they recruit several muscle groups simultaneously. Therefore, good form is the best way to get the best out of your workout and prevent injury. Some signs of poor form include feeling soreness in the wrong muscles after a workout, cramps, frequent injury, and unusual levels of discomfort during an exercise. If you notice any of these, stop and reassess your form before continuing.

Add Some Challenge

HIIT is all about challenging yourself. Some great ways of doing this include shortening your rest time, performing more reps, performing faster reps, and adding some resistance to your workout with free weights, medicine balls, and resistance bands.

Don’t Be Ashamed To Rest Between Sets

Full-body workouts can be intense, especially with HIIT. Don’t be ashamed to take a break if you feel over-exerted. You’re aiming to achieve only 80% of your maximum heart rate. An interval timer can be incredibly useful for managing rest periods between exercises during your workout.

A good way to gauge your level of exertion is by how winded you are after a workout. If you’re too breathless to hold a conversation, take a break. On the other hand, if you can still sing then the workout might not be intense enough.

FAQs

• Why are full-body exercises better than isolation exercises?

Full-body workouts offer several key benefits such as being better for weight loss, safer, more convenient for people who have limited workout time, allowing for greater flexibility, and are more efficient because they mimic real-life functional motions.

• Does HIIT only work for cardio?

HIIT is better suited for cardio and poorly adapted for strength training. This is because the short rest periods during HIIT never truly let your muscles recover. Also, it focuses on full-body workouts while isolation exercises are more effective for pure muscle growth.

• Should You Do HIIT every day?

No, HIIT workouts should be done only 2-3 days a week. This gives your body enough time to recover for the next workout and reduces the risk of injury.

Using a workout planner can help you stay organized and track your workout, ensuring you consistently achieve your fitness goals and maintain a balanced exercise routine.

Conclusion

Full-body exercises are a great way to boost your overall fitness and are perfect for weight loss. HIIT training is another way to take your full-body workout routine to the next level. Remember that fitness is a way of life – so eat right, sleep right and lift right.