With all of us confined to our homes with no access to gym or parks to do our routine activity to keep fit, we might be going off the fitness track, with limited movement and Netflix and Amazon Prime binging of course. Even if you are watching what you are eating, you still need to burn calories effectively to lose weight? With no workout equipment at home, HIIT exercises, or high intensity interval training, are your best bet to give your body some movement. Even otherwise, HIIT workouts are popular to burn fat when compared to cardio exercises such as walking or running on the treadmill. Even after you have finished HIIT routine, your body continues to burn calories because of increased oxygen consumption, keeping up the metabolism high all through the day. You would be surprised to know that you can burn up to 100 calories per hour for 24 hours after a 30-minute HIIT workout. HIIT also boosts enzymes that are responsible for fat burning and also decrease levels of fat-producing enzymes. HIIT exercises are great for busy women because they burn more fat and calories in less time. Here is a list of 7 Minute Fat Burning HIIT Exercises That you can Do at Home.
What is HIIT?
HIIT refers to high-intensity interval training exercises which helps to burn fat in minimum time. It is a combination of high and medium intensity exercises where your body picks up more calories to burn without burning muscle. You can do HIIT exercises anywhere from 5 minutes to 45 minutes. If you are serious about fitness, including strength training and HIIT will give you the maximum weight loss benefits along with following a good diet. It puts your body into an “afterburn” process where it continues to burn calories long after you have finished exercising, isn’t that awesome news! Also, no equipment is required to do HIIT exercise and you can do it in the convenience and comfort of your home.
What HIIT Exercises can Do for Women?
1. Overall weight loss.
2. Burn fat.
3. Boosts metabolism.
4. Boost enzymes responsible for fat burning.
5. Decrease levels of fat-producing enzymes.
6. Burns more fat in less time.
7. Burns fat without burning muscle. You would look lean and thin without looking skinny or weak.
10 Fat Burning Exercises That you can Do at Home:
Do each exercise for 20 seconds and take 10 seconds rest in between. Repeat this sequence of exercises three times for one session. Continue doing this set of exercise for 4 days in a week and take rest for 2 days. We would advise starting HIIT from Monday and continuing till Friday, and then rest on weekend (i.e., Saturday and Sunday).
1. Jumping Jacks:
- Stand up straight with your legs together and hands at your sides.
- Bend your knees a little bit and jump into the air.
- At the jump, spread your legs just about shoulder-width apart. Stretch your arms out and over your head.
- Jump back to the starting position now.
2. High Knees:
- Stand up straight and keep your feet about hip-width apart.
- Keep your hands palms down, just above your belly button.
- Take your right knee up to meet your right hand, bring the same leg back to the ground immediately, and now bring the left knee to meet your left hand.
- Do alternate knees in a hopping motion.
- Engage your abdominal muscles as each knee comes up to meet the hands.
3. Spiderman Plank:
- Go to the plank position, your hands slightly wider than shoulder-distance apart. Make sure your body is in a straight line from heels to head.
- Keep your core engaged and bend the elbows, in an angle backward at 45-degrees from your body as you lower your chest toward the floor. Inhale as you move through the lowering phase of the exercise.
- Move your right foot and draw your right knee up and out, make sure your right knee reaches your elbow just as your chest moves about an inch or two from the mat.
- Reverse the movement, extend the elbows to come back to the plank position as you simultaneously extend your knee and return your right foot to the floor. Exhale as you press yourself back to the starting position.
- Repeat on the opposite side, bringing left knee to the left elbow.
If you are a beginner, just do 10 burpees.
- Stand with your feet shoulder-width apart and your arms at your sides.
- Push your hips back, bend your knees, and lower your body into a squat.
- Keep your hands on the floor directly in front of and inside your feet. Shift your weight onto your hands.
- Jump your feet back to land on the balls of your feet in a plank position. Be careful not to let your back fall, keep core engaged.
- Jump your feet back so that they land just outside of your hands.
- Reach your arms over head and now jump up into the air.
- Land back and go back into a squat for your next rep.
5. Push ups:
- Get down on all fours, placing your hands slightly wider than your shoulders.
- Straighten your arms and legs.
- Lower your body until your chest almost touches the floor.
- Push yourself back with your arms.
6. Bicycle Crunches:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands behind head.
- Raise your shoulder off the ground and lift your legs from the floor, and bend knees into 90 degrees angle.
- Slowly pedal your feet in the air, just as if riding a cycle.
7. Donkey kicks:
- Get onto your hands and knees and engage your core.
- Kick one of your legs backward, extend it all the way out before returning to the starting position.
- Point the toes until they’re parallel to the ceiling when your leg is fully extended.
- Keep the core engaged and the torso upright.
- Step forward with one leg, lower the hips until both knees are bent at about a 90-degree angle.
- Make sure your front knee is directly above your ankle, in a way that you should be able to see your front toes. Your back knee should hover just above the floor.
- Press your front heel forward as you push back up to the starting position.
- Stand with your head facing forward and your chest held up.
- Place your feet shoulder-width apart or slightly wider.
- Sit down as if your sitting into a chair.
- Lower down so your thighs are parallel to the floor, with your knees over your ankles.
- Place your hands directly under shoulders as if you are going to do a pushup.
- Keep toes on the floor, squeeze glutes to stabilize your body.
- Neutralize your neck and spine by looking at a spot on the floor. Your head should be in line with your back.
- Hold the position for 40 seconds to one minute.
Tips While Doing HIIT:
1. Start with just 7 minutes of HIIT if you are just starting out. Going into 30 minutes of HIIT will leave you exhausted and demotivated for the rest of the days.
2. HIIT should be done a maximum of 4 days, rest days of 2 days is a must.
3. Wear your training/running shoes, your feet need to be protected.
4. Remember warming up and cooling down before and after HIIT is completely necessary, just like any other form of exercise.
5. Remember to breathe throughout the HIIT, holding breath for long periods will exhaust you sooner than you think.