Arushi Bidhuri
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Written By: Arushi Bidhuri | Updated : August 26, 2021 12:31 PM IST
Staying in shape and eating healthy are two of the crucial aspects of being mentally and physically fit. But it can be difficult to keep following a strict regimen with hectic schedules and lives, let alone hit the gym every day and enrolling in a program that helps you lose weight. It can be even more challenging for someone trying to lose weight. If you want to switch it up and squeeze all the benefits of a longer sweat session into a small one, which is not only quick but also effective, then you should try HIIT workouts!
High-intensity interval training (HIIT) is a type of exercise that involves alternating bursts of high-intensity activity with periods of rest, such as running for 30 seconds followed by walking for 30 seconds. And it is an effective way to lose weight, says Rahul Basak, fitness expert at Cult.fit.
One of the most significant advantages of HIIT is that you may achieve maximum health benefits in the shortest amount of time. "Although other programs can also help lose weight and get stronger in the process, the biggest advantage of HIIT over other programs is that it can be performed in a short duration of time. HIIT circuit workouts typically run up to 20 minutes. They can also improve cardio-respiratory fitness levels over a period of time, which in turn helps reduce the risk of several cardiovascular disease and metabolic disorders."
As per a study published in the journal Lancet, most people are aware that physical activity is healthy, but 30 per cent of people worldwide do not get enough physical activity. A committed exercise routine is your best choice for getting active unless you have a physically demanding job.
Explaining the benefits of HIIT workouts for weight loss, Basak said, "Weight loss happens when we are in a calorie deficit i.e., more calories burned either through physical activities or utilisation by our body's basic needs like breathing, digesting, sleeping etc. versus total calories consumed by eating or drinking."
"HIIT Workouts are done in bursts of high-intensity workout phases where effort put is near maximal (8-9 effort in 10-point Rate of Perceived Exertion Scale or in simple terms Effort scale) or 85-95% of max heart rate followed by a low-intensity phase. This helps in burning a lot of calories in a short duration of time, and coupled with a calorie-restricted diet, it helps lose weight gradually," he continued.
The following circuits are very effective for those looking to use HIIT to lose weight, as shared by the fitness expert.
Perform air squats, curtsy lunges, alternate single leg deadlift, run in a circuit for 40 seconds on and 20 seconds off for 4-5 rounds.
Do a 100m sprint followed by 3 minutes of an easy pace jog for 5-6 rounds.
You can pick any five movements like overhead press, bent-over rowing, goblet squats, push-ups, dumbbell deadlifts, etc., which trains your full body. Perform 10 reps each going 'Every minute on the minute' (EMOM) for 20 minutes.
Perform burpees & jumping jacks alternately for 20 seconds on and 10 seconds off for 8 rounds (Total 4 minutes).
