HIIT Training: The Best Workouts to Burn Fat

What is HIIT Training? What are its potential benefits for your body? How can you benefit from these exercises to improve your health?

The most important information and details are in the following article.

Let us know in what comes the benefits of HIIT exercises and the most important information related to them.

What are the HIIT exercises?

HIIT is the term for a group of aerobic exercise that primarily based on burning a relatively enormous amount of calories through a set of high-intensity exercises interspersed with brief breaks.

Hence the name, as the word HIIT represents an abbreviation for a group of words in the English language is (High intensity interval training).

HIIT exercises comprise a series of exercises, the period of each exercise ranges between 45 seconds to a few minutes.

And usually followed by a period of rest or low-intensity exercises, before resuming the high-intensity exercise again, and so on.

While continuing this pace for a period ranging between 4-30 minutes continuously.

HIIT exercise increases the heart rate and burns an enormous amount of calories in a relatively short time. Since this type of exercise does not require much time to perform. It may be ideal for people who have little time to exercise daily.

It should noted that the concept of high-intensity exercises that included in a HIIT exercise may differ depending on a person’s physical fitness level.

As high-intensity training for an experienced athlete differs from exercises that would have considered high-intensity for a novice athlete.

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Benefits of HIIT Exercise

Here is a list of the most important potential benefits of HIIT exercise:

Benefits of HIIT Exercise

1. Reducing body fat

Several studies have shown that regular HIIT training helps reduce fat levels in obese people. And may outperform some traditional types of exercise, such as running.

Also, some studies have found that regular exercise by obese people may help them lose more belly fat than their peers who subjected to traditional exercise programs.

2. Prevention of aging

Some studies have shown that HIIT exercise may help prevent signs that may appear on the body because of the onset of cell aging. As these exercises may help improve the body’s ability to produce and benefit from some types of proteins that may play an important role in combating the signs of aging.

Some studies have also shown that the benefits of HIIT exercises may include fighting muscle aging and combating the breakdown and breakdown of muscle tissue that may occur naturally with age.

3. Burn more calories in less time

A study in which they compared the amount of calories that could burn while practicing a distinct group of exercises for 30 minutes.

Including weight training, cycling exercises, running exercises and HIIT exercises, showed that HIIT exercises caused 20-30% more calories burned compared to With other exercises.

Although the total period of all the exercises mentioned was 30 minutes, the Heet exercises included intermittent periods of rest.

So the actual duration of the exercise was only one-third of the allotted time, and therefore the HIIT exercises may help to burn more calories in a shorter period.

4. Prevention of diabetes and heart disease

Regular HIIT exercise may help improve and strengthen blood circulation in the body, which may have a positive effect on cardiovascular health.

These exercises may also help lower cholesterol levels and blood pressure.

Studies have shown that HIIT exercise may be especially beneficial for type 2 diabetics, as it may help improve blood flow to various areas of their body besides regulating blood sugar levels: Study.

5. Improved mental health

Regular exercise of various types may help improve mental health, including HIIT exercises.

But perhaps HIIT exercises have a more powerful effect on mental health compared to many other exercises.

Some preliminary studies have shown that HIIT exercise may help relieve symptoms associated with depression.

Also, that they are short-term exercises may help motivate some people with mental illnesses such as schizophrenia to exercise, which may positively affect the psychological and physical health of these individuals.

6. It makes your metabolism rate higher for hours after exercise

One way HIIT helps you burn calories really comes after you’ve finished exercising.

Several studies have shown HIIT’s impressive ability to increase your metabolism rate for hours after exercise.

Some researchers have found that HIIT increases post-exercise metabolism more than jogging and weight training.

In the same study, they found it that HIIT switches the body’s metabolism to using fats for energy instead of carbohydrates.

Another study showed that just 2 minutes of HIIT exercise in sprint form increased metabolism over 24 hours as much as 30 minutes of exercise.

7. HIIT exercise can improve oxygen consumption

Oxygen consumption refers to the ability of your muscles to use oxygen, and endurance training is often used to improve oxygen consumption.

This comprises long sessions of continuous running or cycling at a steady rate.

HIIT can produce the same benefits in a shorter time. One study found that five weeks of HIIT exercise performed four days a week for 20 minutes per session improved oxygen consumption by 9%.

This was nearly identical to the improvement in oxygen consumption in the other group in the study, who kept spinning for 40 minutes a day, four days a week.

Another study found that eight weeks of exercise on a stationary bike using traditional exercise or HIIT increased oxygen consumption by about 25%.

Again, total exercise time was very different between the groups: 120 minutes per week for traditional exercise versus just 60 minutes per week for HIIT.

Additional studies also show that one benefit of HIIT exercise is that it can improve oxygen consumption.

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8. Other benefits

The potential benefits of HIIT exercises not limited to what we mentioned above. But these exercises may have many other benefits, Like:

  • Build muscle and increase muscle mass.
  • Raise endurance levels and the ability to perform various exercises.
  • Improving metabolic processes in the body.

How many minutes do you need to do a hard core exercise for beginners and professionals?

How many minutes do you need to do a hard core exercise for beginners and professionals?

The practical experiences of the trainees have shown that the ideal time for HIIT exercises ranges between (20-30) minutes, but inevitably you will find those who exert themselves for several hours.

Most likely, they did not understand the nature of this type of exercise. Which based on expending aerobic energy at a rate greater than 90% of the capacity of the trainer.

Where they spend only 60% of their energy and maybe less, which gives them the ability to perform a full hour. And thus have departed from the proper pace of HIIT exercises.

Often, those who exceed 30 minutes did not target their aerobic energy at a sufficient rate, did not exert enough effort. And did not reach the maximum benefit from HIIT exercises.

But hey, even if you can’t complete a full 20 minutes of HIIT. There are still only 10 minutes or even 5 effective durations, especially if you do it for long periods.

The mechanism of building fat-loss HIIT exercises

HIIT exercise comprises a mixture of several aerobic exercises for a specific period with a specific rest period. And I always practice these exercises for over one session.

When an athlete runs for 30 seconds and then rests for another 30 seconds, he has completed one lap, and when he repeats the same command over again, he has completed two full laps.

The higher the number of cycles, the more intense the sporting session, to reach (90-85%) of the athlete’s aerobic energy, and so it goes.

The previous example is one of the HIIT exercises with a ratio of (Activity: Rest) equal to (1: 1).

Japanese researcher Azumi Tabata began the path to replacing traditional cardio activities with high-intensity HIIT exercises when he showed a model of HIIT exercise, promising the audience to realize his dreams of a slim body without fat, and this model based on 20 seconds of activity and 10 seconds of rest.

The following is a complete session of HIIT exercises to burn waist fat, abdomen and buttocks for beginners and intermediate-level people:

One session = (50 seconds of exercise + 35 seconds of rest) x 4 exercises.

Number of sessions: 4

Exercise duration: 22 minutes 40 seconds.

Required equipment: timer

Number of exercises: 4

Exercise 1: jumping jacks (50 seconds)

Rest (35 seconds)

Exercise 2: high knees (50 seconds)

Rest (35 seconds)

Exercise 3: plank straight (50 seconds)

Rest (35 seconds)

Exercise 4: mountain climbers (50 seconds)

Rest (35 seconds)


  • You will do the first exercise for 50 seconds and then relax for 35 seconds.
  • You will do the second exercise for 50 seconds and then relax for 35 seconds.
  • Do the third exercise for 50 seconds and then relax for 35 seconds.
  • You will do the fourth exercise for 50 seconds and then relax for 35 seconds. With this, I completed my first session.
  • You will repeat the previous four steps four times in a row to complete 4 cycles.

Sexual strength and HIIT exercises

Sexual strength and HIIT exercises

In a New Zealand study, two groups of cyclists over a 4-week period of 30 minutes of cycling

The first group rides the bike at medium speed and the second group rides at full speed

They found that the first group increased the level of testosterone by 60%, while the second group increased testosterone by 100%.

We all know the relationship of testosterone to sexual strength and muscle strength and mass.

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Why should you do HIIT?

HIIT Training is excellent for:

  • Loss of body fat (while preserving muscle mass).
  • Strengthening the cardiovascular system.
  • Developing sport-specific energy systems (that will make you advance in other sports).
  • The development of endurance “increased work capacity” (that is, the ability to endure high intensity for a longer period).
  • Improving lipid and carbohydrate oxidation in skeletal muscle.
  • Improving mood “developing mental toughness”.
  • Muscle fibers develop, muscle fibers great for muscle strength and muscular appearance.


If, while practicing a HIIT exercise, you experience uncommon symptoms such as chest pain or discomfort, severe shortness of breath or dizziness.

You should stop immediately, and if you feel abnormal fatigue, muscle pain or joint pain and persist for a long time after exercising, talk to your doctor.

If you have a chronic disease, such as heart and lung disease, diabetes, high blood pressure, kidney disease, stroke or For arthritis, talk to your doctor before starting to exercise.


HIIT is a very effective way to exercise, and it may help you burn more calories than you do with other forms of exercise.

Some calories burned come from high-intensity periods of elevated metabolism, which last for hours after a workout.

Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter time.

Benefits of cardio heat exercises include reduced body fat and increased heart rate and blood pressure.

HIIT might also help lower blood sugar and improve insulin sensitivity.

So, if you have a short time and want to be using it well, consider giving HIIT exercises a try.

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