5 HIIT Training & Weight Lifting Exercises to Burn Fat

Check Out These Top 5 Exercises To Burn Fat

If you want to achieve perfect six pack abs or sculpted arms, you need to burn fat. There are many exercises to burn fat, but when you combine them together in a HIIT workout routine, they become even more effective.

HIIT routines help you see results quickly, which gives you even more motivation to lose weight and reach your goal. If you’ve yet to create a routine, here are the top 5 HIIT training and weight lifting exercises to help you burn fat right in the comfort of your own home.

Find out how below.

1.    Indoor HIIT Workouts

There are many HIIT training workouts that you can do indoors using just your body weight. These cardiovascular workouts will get your heart pumping and turn your body into a fat burning machine. Try this HIIT routine from Joe Donnelly:

Round 1

25 Standing High Knees

25 Jumping Jacks

25 Squats

Perform four sets with no rest in between each set.

Round 2

20 Burpees

25 Mountain Climbers

40-feet Walking Lunges

Perform four sets with no rest in between each set.

Round 3

25 Crunches (or any variation of sit-ups: leg raises, even planks for 45 to 90 seconds)

Jump Rope for 45 seconds

20 Push-ups

Perform five sets with no rest in between each set.

This is a workout routine that you can complete in 30 minutes or less, and you can do it anywhere at any time. The best part about it, is that you don’t need any equipment.

2.    HIIT Weight Lifting Workouts

HIIT workouts become even more effective when you throw weight training exercises into the mix. For this training routine, you’ll need a kettlebell and a workout sled.

30 kettlebell swings

25 yard loaded sled pushes

Rest for 90 seconds in between each set. Repeat two the three times. Ideally, you want to perform this HIIT routine post workout to push out that last little bit of energy and strength you have left.

3.    Sprint Interval HIIT Workouts

Every work out plan for weight loss should include cardio. Cardiovascular exercises not only help you burn more calories and fat, but keep your heart healthy as well. To make your cardio routine more effective, try incorporating HIIT concepts into your workout. A good HIIT workout on the treadmill would look something like this:

Sprint for one minute

Rest for 90 seconds

Sprint for one minute at a 3% incline

Rest for 90 seconds

Sprint for one minute at a 6% incline

Rest for 90 seconds

Sprint for one minute at a 9% incline

Rest for 90 seconds

Sprint for one minute at a 12% incline

Rest for 90 seconds

[alert type=”alert-info” block=”false” close=”false”]By the way, if you don’t have a treadmill, you can just go outside and run interval sprints. No need for equipment really. Also, when you are at a Rest point, that does not mean that you just stop. You will be doing a slow jog or walk at minimum to keep your heart rate up and calories burning.[/alert]

Alternating between periods of exertion and rest will keep your heart rate up and challenge your body. Increasing the incline will make the workout more difficult and really push your body to its limits. Depending on your fitness level, you may complete a routine like this three to six times.

4.    Kettlebell HIIT

Kettlebells are a great fitness tool because they allow you to perform so many different exercises. They’re the perfect tool for HIIT routines and make a great addition to any fitness training plan. If you’re looking for a great training routine that you can do right in the comfort of your own home, give this workout routine a try:

Perform as many reps as you can of:

Kettlebell push press for 25 seconds

Overhead walking lunges with the kettlebell for 25 seconds

Kettlebell snatch for 25 seconds

Kettlebell swings for 25 seconds

Complete the round with 30 seconds of sprinting.

Rest for 90 seconds between rounds, and repeat on each arm. Ideally, you want to perform two to three rounds per arm. This can be a challenging routine, so you may need to work your way up to three rounds.

5.    Cardio/Weight Training HIIT Routine

One of the best ways to burn fat is to stick to a workout routine that incorporates both cardiovascular and strength training exercises. Of course, the key to real success is to make sure that your workouts are challenging. HIIT is a great way to do this. This cardio/strength training mix from Michael Banks (a personal trainer) will have you burning fat and seeing gains in no time. For this routine, you’ll need a treadmill and some weights.

Warm up on the treadmill. Set the incline to a challenging level and walk for 7 minutes at a speed of 3. After 7 minutes, get off the treadmill and stretch.

Get back on the treadmill, drop the incline to 0 and increase the speed to sprint as hard as you can for 30 seconds. While you’re sprinting, you want to aim for a 90% max heart rate. After 30 seconds, slow the treadmill down to 3 and walk for just one minute to recover.

Get off of the treadmill and get ready for a round of squat/jumps. Squat and then jump from the squatting position, landing back in the same position you were in before jumping. Perform one set of 15 reps. To make the exercise more challenging, hold dumbbells by your sides.

Perform 15 overhead presses with weights.

Jump back on the treadmill to sprint for 30 seconds at 0 incline. This time, aim for 80% maximum heart rate. After 30 seconds, decrease the speed to 3 and walk for 60 seconds.

Get off of the treadmill and perform one set of 15 tricep extensions with weights.

Get back on the treadmill to complete the round. Choose an incline that challenges you and walk for 30 seconds at a speed of 3. Aim for a 60% max heart rate. After 30 seconds, decrease the incline to 1, drop the speed to 2 and walk for one minute.

As noted above, you don’t absolutely need to hit the treadmill for this routine. You can do anything like, running in place, or if you are really serious, get some more burpees mixed in and you will definitely get your heart rate raised and feel the burn.

Where Do You Go From Here?

A program like Focus T25 will fit the bill for any HIIT program you are looking for. This is even more true if you want to keep your workout routines at home. A program like this requires little to no equipment at all and can be done end-to-end in your own living room. This will save you a lot of time wasted from going to the gym, not to mention it keeps the monthly gym fees in your bank account. Be sure to check out my full review of this program by clicking the link below. It will take you to the article.

Click Here For My Total T25 Program Review



You Might Also Like: Check out these full body workouts

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Author: Liam Patrick

I am a fitness enthusiast who enjoys spending my infinite amount of spare time reviewing fitness programs that can be found on line to help people make informed decisions from the nebulous shroud of the world wide web. Stay fit, train hard, and most of all have fun!

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