Being overweight means you are willing to do anything and everything that can help you get rid of the extra fat layer.
Most people who are unaware of the health hazard usually look for extreme measures so, they might lose weight, but it can impact their body in the worst way possible in the long run.
To make sure, you are not straining your body and choosing a simple, effective and healthy method of weight loss, your goal should be to lose the fat and get a muscular body that helps you look better.
To make sure you are not going to any extreme or losing too much weight within a limited time, you cannot speed up by starving your body.
Instead, you will have to find a balanced workout that can help you get rid of fat without impacting your health.
How to Start the Workout?
To start the workout, you have to figure out how much you weigh and how much BMI you have. This is not just limited to weight only because your gender, race, and your ethnicity along with height play an equally important role.
Women generally have more fat as compared to men, and the average weight of a man is much more than women. So, you can use any online BMI calculator to figure out your BMI.
Now, simply look for the average BMI for someone your age, height, and gender and this will offer you an estimate of how much weight you need to lose.
How to Distribute the 30 Minutes Time Limit?
Within your 30 minutes HIIT-based workout, you need to start by distributing time.
Your overall workout time should have three phases.
The very first phase should be dedicated to the warm-up so your body is ready for the intense workout to come.
You also need to keep in mind that skipping the warm-up will increase your chance of getting injured. Also, when your body is not ready for the workout, it will not have a good enough chance of entering into the recovery, so you will see the impact on your body as you will feel more pain that can impact the quality of the workout.
For the second phase, you will have an active workout phase where you will follow all the workouts that you have aligned. Within this workout pattern, you can easily have intense workout sessions followed by small resting time sessions.
For each session, you need to make sure that your workout stays within your set range of a 4 to 1 ratio.
Finally, for the last session, you will have a cool-down session. This session is comparatively brief, but within this session, you will be able to complete your workout easily without increasing the risk of injury and without straining your body.
This will also help you enter the recovery phase faster, so you do not have to feel the cramps that might impact your workout routine later.
30 Min HIIT Workout for Fat Loss
For this workout, you will have three rounds, so technically you will distribute the workout into 10 minutes rounds.
For each round, you will have 8 different exercises that you will be performing. You can use it as circuit training, so you can repeat that again and if you want to increase the time limit you can add another round with the same exercises according to your convenience.
For the between-break sessions, you will have a 0-second break between the exercises. This means that unless you are not done with the round, you cannot take any break. However, you can take a break between the sessions or the rounds.
For the session break, you can take 90 or 120 seconds depending on the intensity you choose, but you cannot exceed the 120 seconds limit.
Start with the 15 reps of inchworm, then move to 40 mountain climbers. This will help you work on your abs and your lower back, so you can move down to the Gluteal muscles with 15 jump squats.
Then you can continue with 15 commandos and 20 reverse crunches along with 15 reps of triceps dips. To end it off, you will need 20 skaters and 15 reps of push-ups.
How to Set the Workout Frequency According To the Body Requirement?
Before you know what HIIT is and why it is famous, you need to know that losing fat and losing weight are not the same.
The fat content in your body is the flabby soft layer that surrounds your body. It is generally located right under your skin or over your organs. When you try to lose the fat you are aiming to get rid of something extra and that will impact your body in the long run increasing your chance of chronic illness.
On the contrary, some people are generally built a little bigger and based on their ethnicity you might see that they are a little curvier. In that case, they might not have too much fat to lose, instead, you can get a better posture and structure that will help them look taller, and you can then shape your body through the workout. This is where you will need the muscle density so you can see if you want to lose weight or fat.
Why Choose HIIT Workout For Fat Lose?
So far, high-intensity interval training is known to be the most effective method of workout. This is not only good for weight loss but also muscle gain, melting fat, and body shape. Within high-intensity interval training, you will start by distributing the overall time you have into the small interval.
High-intensity interval training (HIIT) cardio workouts usually do not require any training equipment, and they can be easily done at home.
These intervals will need to follow a 4 to 1 ratio. For every 40 seconds of work, you will get 10 seconds of resting time. This can be used in terms of seconds or even minutes depending on the time you have on hand.
Timing of the workout is very important because even the slightest chance in terms of time or exceeding your resting time limit will eventually impact your overall workout results.
How To Plan Your 30-Min HIIT Cardio Workout Routine To Lose Fat And Build Muscle.
30 minutes is more than enough time to work out with a HIIT circuit to help you lose fat and build muscle. This type of HIIT is great for burning calories and fat while building strength and endurance. The perfect workout could include 3-4 sets of:
- Push Ups
- Mountain climbers
- Pull ups
- Russian twists
- Bench Dips
- High Knees
- Jumping Jacks
A HIIT workout is typically between 10 and 30 minutes in duration and is seen as a very efficient way of exercising.
It is highly adaptable and there are several HIIT workouts to suit your needs. Design your workout plan according to your fitness level.
HIIT cardio workout is one of the best ideas to train without spending much on costly equipment.
To sum it all up, it all comes down to the simple steps that you will take, rather than trying to master every technique in one go.
Most people never get to practice their technique; instead, they usually try to burn more calories by increasing the frequency. Experts think that this is one of the worst things you can do because it can waste your time and wear out your body.
Moreover, when you are not good with the technique, you will end up getting injured or straining muscles that you should not be focusing on.