The Top 7 HIIT Cardio Workouts for Losing Weight

High-intensity interval training, or HIIT, is a type of exercise that includes short periods of intense exercise with a brief break. You can lose extra weight with this cardiovascular exercise.

Your heart rate is raised and stays elevated throughout HIIT workouts, which helps you lose more fat faster. An average HIIT workout lasts 10 to 30 minutes.

According to research, a quick workout can be just as beneficial to your health as twice as much exercise with moderate intensity. These tough workouts should be completed before a brief break. The greatest approach to burn fat quickly is with these cardiovascular workouts.

1. Burpees

Burpees are a full-body exercise that can help increase cardiovascular fitness. To do a Burpee, Start by standing up straight. Then, Bend your knees and squat down until your hands reach the ground. Next, Kick your feet back behind you so that you're in a plank position. Finally, jump your feet back up to your hands and stand up.

Burpees are great for building strength, Endurance, and fitness. They can be Modified to make them easier or harder, and you can do them as part of a workout or on your own.

2. High Knees 

High Knee is a workout that involves jogging in place while lifting your knees up high toward your chest. High Knees is a great cardio exercise that can help improve your endurance, burn calories, and strengthen your leg muscles.

To do high knees, start by standing up straight with your feet hip-width apart. Then, lift your right knee up towards your chest, while keeping your left foot on the ground. Quickly switch legs and lift your left knee up towards your chest, while lowering your right foot back down. Keep alternating legs as fast as you can, while pumping your arms up and down.

3. Rope Jumping

Rope Jumping also known as jump rope, is a fun and effective workout that can help improve your cardiovascular health, coordination, and endurance. Rope Jumping can be done anywhere and is a great way to get your heart rate up and burn calories.

It offers many benefits including, Weight loss, Bone density, Coordination and balance, mental health, and cardiovascular health.

4. Push-ups

Push-ups are a classic exercise that can help build upper body strength, tone your muscles, and increase endurance. Push-ups can be modified to suit different fitness levels and can be incorporated into a variety of workouts. 

Push-ups target the chest, shoulders, triceps, and core muscles, helping to build strength and tone the upper body. Push-ups can be done anywhere and require no equipment, making them a convenient and accessible exercise option.

5. Russian twist 

Russian twist is a core strengthening exercise that targets the obliques, or side abdominal muscles. 

To do a Russian Twist, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly, while keeping your back straight and your core engaged. Hold a weight or medicine ball with both hands, and twist your torso to the left, while bringing the weight towards the left side of your body. Return to the center, and then twist to the right, bringing the weight towards the right side of your body. Repeat it several times.

6. TRX Pull-up

TRX Pull-ups are a challenging exercise that targets the back, shoulders, and arms, helping to build upper body strength and tone muscles. TRX Pull-ups can be done anywhere with a TRX suspension trainer, making them a convenient and accessible exercise option.

TRX Pull-ups can be done in a high-intensity format that can help improve cardiovascular health and endurance. 

7. Jumping Jacks

Jumping jacks are a simple and effective exercise that involves jumping while simultaneously moving your arms and legs out to the sides. 

To do a jumping jack, Start by standing with your feet together and your arms at your sides. Jump Up, while spreading your legs out to the sides and raising your arms above your head. Land softly on the balls of your feet, while bringing your arms and legs back to the starting position. Repeat it several times.

Health Advantages of High-Intensity Interval Training (HIIT)

Some advantages of High-Intensity Interval Training are listed below:

• According to a study, HIIT cardiovascular workouts can burn a significant number of calories in a brief amount of time.

• A HIIT cardiovascular workout is remarkably effective at raising your body's rate of metabolism for hours after you finish. According to one study, HIIT can boost the rate of metabolism for hours after exercise. As a result, it aids in calorie burning even after a workout. Another study suggests that HIIT may cause the body to switch its metabolism from burning fat for energy to burning carbohydrates.

• If performed by particular people with the proper weights and technique, HIIT cardio training also aids in increasing muscle mass.

• A HIIT cardio activity also increases a person's ability to consume oxygen.

• High-intensity exercise may be advantageous for those who are at risk of developing type 2 diabetes, according to studies. In diabetics, HIIT cardio exercise also decreases blood sugar levels. HIIT enhances insulin resistance more than regular physical activity does.