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Exercising on a regular basis will help you achieve and maintain your desired body weight. According to the U.S. Department of Health and Human Services (HHS), however, fewer than 20 percent of Americans meet the recommended guidelines for physical activity. If you’re looking to shed pounds, you should focus your exercise regimen around high-intensity interval training (HIIT) workouts. Because they involve short, intense exercises that are followed by a brief period of rest, they yield better results than conventional aerobics exercises.

#1) Full-Body Dumbbell Exercises

You don’t need an expensive weight bench or equipment to perform HIIT training workouts. As long as you have access to a pair of heavy dumbbells, you can work out your entire body while burning fat and calories in the process. You can perform chest presses, for instance, by lying down with your back against the floor and lifting the dumbbells over your body. You can also perform bicep curls — sitting or standing — by raising the dumbbell to your upper chest. Most any weightlifting exercise that uses a barbell can be performed using dumbbells.

#2) Squat Jumps

Squat jumps are a simple yet effective HIIT workout that anyone can perform. As the name suggests, they combine the quadriceps-targeting benefits of squats with the intensity of jumping. To perform squat jumps, stand upright with your body and spine in a vertical position. Next, lower your body into a squat position, and when your thighs are almost parallel to the floor, jump while extending your arms into the air. When you land, go back into the squat position and repeat.

#3) Sprint Training Workouts

Sprint workouts are another fat-burning HIIT exercise that’s guaranteed to help you lose weight. Sprint training workouts involve running short distances as fast as you can without taking breaks or otherwise slowing down. According to the Poliguin Group, sprint workouts provide significant weight loss benefits while also improving heart and lung health, circulation and metabolism.

#4) Push-Ups

Push-ups use your body’s own weight to create resistance and engage your muscles. You can perform them by placing the palms of your hands on the floor with your body straight and then bending your elbows so that your body lowers to the floor. For a higher level of intensity, try the diamond variation of this routine, which involves placing your hands together in front of your body to create the shape of a diamond. This variation is particularly effective at building stronger triceps.

#5) Burpees

Finally, consider adding burpees to your physical fitness regimen. Also known as squat thrusts, burpees are similar to squat jumps except the former involves moving from a squat to a plank position while the latter involves moving from a squat to a jump position. To perform a burpee, stand upright on a flat surface and move your body into the squat position. Next, carefully kick your feet behind your body while allowing yourself to fall into a plank position — the default position of a push-up — and then jump back into the squat position.

HIIT workouts such as these require physical strength and mental determination, but if you’re willing to put forth the effort, you’ll find they pay off in the long run.

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