Being overweight can put a person at risk for developing health conditions such as type 2 diabetes, heart disease, and high blood pressure. If you’re dealing with weight gain due to lifestyle changes or stress, it’s essential to know that weight loss management is within your reach.
Regular exercise is mandatory if you want to achieve the perfect body weight. Although running, walking, and jogging can be good cardio exercises, you may want to incorporate some HIIT or High-Intensity Interval Training.
The crux of HIIT is short, intense bursts of exercise followed by even shorter rest periods. These workouts help burn calories and build muscles quickly. Both men and women can benefit from HIIT workouts.
HIIT, like regular cardio, is anaerobic; hence, it does not follow an oxygen demand but instead uses energy stored in your body to help perform quick burst movements. For women with conditions such as PCOS, HIIT can be a useful adjunct to any weight loss management plan and overall health-based program focusing on hormone regulation.
Below are the 5 beginner HIIT workouts that will give you the best weight loss results.
1. High Knees: This move works your lower abs, hamstrings, glutes, and calves while increasing cardiovascular endurance and overall coordination. Try to do at least 50 high knees per day.
How to do a burpee: Start by standing in a normal position. Hops—hop and bring up the right knee, then the left, jumping quickly as if jogging.
2. Jump Squats: Work your lower body and core simultaneously, elevating your heart rate and burning some calories.
How to do: Stand with your feet shoulder-width apart, squat down like you would a chair, and jump up as high as you can while reaching your arms overhead. Land softly and repeat.
3. Mountain Climbers are tough full-body moves that work the abs, shoulders, glutes, and quads while improving flexibility and tropic function. So, they’re handy for staving off heart attacks, too!
How to do: To maintain a plank position, bring one knee towards your chest and switch legs quickly without moving the hips.
4. Jumping Jacks: A modified version of the jumping jacks game blending with bodyweight exercises focusing on cardio health and strengthening of lower legs.
This jump allows you to spread your legs apart and raise both of your arms overhead. Then, repeat the process, returning to the start position.
5. Flutter Kicks: Hit your lower abs and hip flexors to build a stronger core and better stability
How to do: Lie on your back and hover your legs, doing small, quick up-and-down movements until you feel the burn. Continue for 30 seconds.
How often should you do HIIT to lose weight?
Check with your doctor before beginning HIIT to ensure it suits you. HIIT sessions are usually 20 to about 30 minutes long, which is enough time to lose weight efficiently. You can take them up to 60 minutes if your workout goals require that.
Listen to your body and rest when needed; don’t force yourself with too much work.
Health Benefits of doing HIIT for Women
Boost Metabolism/fat burn: HIIT increases oxygen consumption in your body for up to 24 hours of recovery and you are burning calories while not even lifting a finger, therefore long term fat loss.
Heart Health: Due to the intense effort put forth during HIIT workouts, cardiovascular health improves, lowering blood pressure and reducing the risk of heart-related issues.
Improved Insulin Sensitivity: HIIT helps stabilize blood sugar, rendering itself ideal for diabetics and prediabetes.
Fast & Efficient Workouts: HIIT is great for anyone on the go who has a limited amount of time to spend working out, as it effectively burns calories and boosts short-lived weight loss.
