HIIT Workouts To Accelerate Fat Loss

“What’s the big deal with high intensity interval training (HIIT) workouts anyway? People are always talking about how great they are but I don’t see why.” Well, for starters HIIT workout will have you in and out of the gym in no time! When done correctly, they shouldn’t take longer than 15 minutes to complete. Other benefits include burning more fat, build a healthier heart, spares muscle, and even more!

How It Works

High intensity interval training (HIIT) involves performing an exercise at maximal effort for a short period of time, usually 15-30 seconds. This period of all out effort is followed by a shot rest period, usually less than a minute. A full HIIT workout should be composed of 4-12 intervals.

The great thing about HIIT workouts is that they can be whatever you want them to be. Sprints, push-ups, burpees, inside, outside, with equipment, without equipment … you name it!  As long as you are working at your max capacity then it counts. It’s true that they are difficult but the benefits that you will receive are well worth the the grind!


You’re probably thinking, “okay, okay, you have my attention. Now, what makes it so much better than other workouts?” Well, here’s a list of the top benefits that you will receive by choosing HIIT over a traditional workout:

  • Efficient – only takes 12-15 minutes on average
  • Lowers blood pressure
  • Improves aerobic and anaerobic fitness
  • Improves insulin sensitivity
  • Improves cholesterol levels
  • Reduce abdominal fat while maintaining muscle
  • Boosts metabolism for hours after workout

Due to these benefits, many health professionals recommended this type of workout to most of their patients. Most people don’t like being at the gym forever, let alone at all, especially if they’re prescribed to be there. HIIT workouts are the perfect remedy to address that issue because they have you in and out in no time at all!

Are you convinced yet?

Getting Started

You’re convinced, great! Now you want to get started. Let’s take a step by step approach to attacking your first HIIT workout. First things first, you need to decide whether you want to be inside or outside, either one will work fine. If you enjoy the outdoors, take HIIT outside. Rainy day? No problem, inside it is!

Next, which exercises do you want to perform at maximum effort? Maybe one will work for you. For others, they might want a variety. Remember, HIIT workouts should include 4-12 intervals so you can up to 12 different exercises!

Tip: if any of your exercises involve equipment, make sure you set them up ahead of time. This will allow for quicker transitions between exercises and won’t affect your workout!

The final thing you have to do is decide how many intervals that you want to do. For beginners, I recommend starting at 4 and doing more as you become better conditioned. If you’re already well conditioned then you can start toward the higher end to really test yourself. If you’re looking for a real challenge, try the sample workout that I listed below!

You now have all the tools that you need to get started… what are you waiting for?!

Sample HIIT Workout


  • 3 rounds
  • 30 seconds on
  • 30 seconds rest

Box Jumps

  • 3 rounds
  • 15 reps
  • 30 seconds rest

2-In-1-Out Footwork Drill

  • 3 rounds
  • 30 seconds on
  • 30 seconds rest

Tuck Jumps

  • 3 rounds
  • 15 reps
  • 30 seconds rest



Related: 15 Exercises You Can Do Together 




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