HIIT can deplete your energy stores like no other workout:
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So, before I launch into my collection of weird and wonderful moves from around the web. I want to give a little insight into why some of your previous fat burning efforts have failed.
First thing’s first, there are literally hundreds of different ways you can burn fat. You can sprint up and down a track and you can walk slowing along on a treadmill. You can lift heavy weights for few reps and you can lift light weights for many reps. If you Google almost any exercise type, followed by the phrase “fat loss”, I can guarantee that you’ll find a workout that promises to help you shed fat. So if there are so many exercises that are guarantees to help you lose fat then why aren’t you losing it? Why does the magical fat burning formula that you’ve just read about not work for you?
The answer is, it probably does! Losing that unwanted blubber isn’t as difficult as you’d think. It all boils down to simple maths. If you are burning more calories whilst eating fewer calories you’ll be losing weight and fat. Unless you are tipping the calorie scales in your favour then you won’t see a change. A HIIT workout isn’t going to cancel out that Mars Bar you just ate and you aren’t going to see these changes overnight.Ok, if you’re starting from a poor base then you might see results in the first week but for most, you are going to have to wait a little longer to see those changes and the transformation is going to be more gradual. This is where before and after pictures are great. By looking at yourself everyday in the mirror, you aren’t going to notice the subtle changes to your physique. Take those before and after pictures and you’ll see that you’ve changed much more than you think.
OK, I’ve waffled on long enough so below is my selection of fat burning exercises from around the web. I’ve included a summary of the workout with a link to view the full workout on the individual’s site. I must stress that I have no affiliation to these sites.
Fat Burning Exercises – HIIT Workouts
1) My Personal Workout #1
This is my own personal stationary bike workout that has worked for me. I fall in and out of love with this workout. I tend to wait for the gym to be a bit quieter to avoid the, “what’s that weirdo doing?!” stares.
The warm-up: This is a 10 minute cycle at a pace that is comfortable for you. Personally, I normally totter along at around 70 RPM on a low resistance level (4-6 on the exercise bikes at my gym).
The exercise: This is a series of 30 second sprints followed by 30 second rests. 10 sprints & 10 rests makes a set. Follow this with 3 minute at a slow/moderate pace before 2 further sprint sets.
Cool-down: 5 minutes at a low intensity. Gradually decrease the pace to lower your heart rate back closer to a resting rate. You’ll see that the more you complete the routine, the quicker your heart rate will return to normal.
Please don’t jump straight into the 30 sprints. If you can only do 3 in a set or 5 or 6, that is fine. If you can only do one set that is fine too. Just push yourself without injuring yourself. You will gradually work up to doing more sprints. A good motivation factor is recording the RPM you’re able to reach during the sprints. You’ll be amazed how much it improves in just a few weeks. I’ve gone from a max RPM of 145 to 173!
2) Daily Burn – For Beginners
These workouts from the DailyBurn are a great starting point if you are new to HIIT. There are 3 different workout routines each lasting between 10 & 30 minutes. Each of the routines contains a series of simple moves that almost anyone will be familiar with. These moves will work your legs, chest, arms and abs. If you are looking to tone your whole body and want something easy to follow then this is a great starting point.
Find the full workouts on the DailyBurn here: HIIT For Beginners
3) 30 Days Of HIIT
I haven’t tried this routine but I have read good reviews online and seen a couple of people on my Twitter feed that have seen results from it. This 30 day programme is designed for those that don’t have a lot of free time to fit in their fat burning exercises. If you are looking to pound your midsection and don’t have much time to spare in your daily schedule then this could be the perfect fit for you.
Find the full 30 day high intensity routine here: 30 Days of HIIT
4) 10 Minute Treadmill Blast
This workout is exactly what the name suggests. This is the great thing about high intensity workouts, ordinarily a 10 minute workout wouldn’t be anywhere near long enough to have an impact on your fat stores. But with HIIT workouts, by making the most of that afterburn effect, you’re able to burn those unwanted calories in just 10 minutes. Like some of the other sequences in this collection, there are beginner, intermediate and advanced levels for you to work your way through.
Find the full routine and a bit more information on the benefits of this type of schedule from: Muscle and Fitness
5) Burpees Boss
CodyApp have put together a comprehensive collection of high intensity training routines. I have put this routine in the collection because it is one of the moves that I love to hate. I think out of all the exercises in the world, burpees are the worst but the best. They work so many parts of your body while causing a level of exhaustion that other moves can’t reach. This routine combines a series of burpee sets with jogging. The jogging time seems to absolutely fly by. From personal experience, I’d suggest gradually building up to 10 sets rather than jumping straight in.
To find out more about the HIIT workouts including the burpees boss visit CodyApp.
6) 40 Minute HIIT Abs
Fitness Blender are great at coming up with ways to torture your body while burning off that unwanted fat. This workout really does pound your midsection. It is important to note that you can’t lose fat in specific areas. If you want to lose tummy fat then you are going to have to lose blubber from the rest of your body. The abs exercises are there to build abdominal muscle and firm up the region. It is the intensity and effort level of the workout that’ll cause fat loss rather than the actual move. You could jump up and down on the spot and so long as you were working at a high intensity, you’d be burning fat. Too many people that want to lose abdominal fat are focused on doing sit-ups and crunches. Don’t do it!
You need to tread carefully when adding high intensity exercises to your workout schedule. Don’t jump straight in at the deep end with your HIIT workout. If you aren’t exercising regularly then the 10 minute workouts will be a good starting point. Don’t push yourself into the ground because you won’t be able to sustain the effort levels. Be honest with yourself. If you aren’t in your best shape then start with 5-6 sprints rather than 30. Otherwise, you will be pounding your body, you’ll get ill and you’ll be back to where you started. Hopefully, with these different HIIT workout variations I’ve given you some ideas of how you can mix it up. You need to enjoy your workout and there is nothing fun about doing the same thing over and over again.
Finally…
Don’t get hung up on exercising for a specific period of time and doing a specific number of reps. The whole purpose of these moves is to work yourself hard while having fun (although I don’t think anyone can enjoy burpees!). Some days you’ll feel great and be able to do more and some days you won’t be at your best and will have to take it easy. Today I could only do 16 of my 30 sprints. It doesn’t matter. I still worked hard, I did the best that I could do. You have to be honest with yourself. Work to your limits but not beyond them.
As always, thank you for reading!
All the best,
Chris
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