Most of us are always in the pursuit of perfect health and perfect body. But we hardly have enough time to include a thirty minutes exercises for weight loss at home, let alone an entire hour.  So out goes your fitness goals out of the window? Not so fast, well, if you haven’t figured it out yet how to lose weight, interval training can be a boon to you.
The best part of interval training is that it can be squeezed into your busy schedule, and the results can be as good as your one-hour workouts. Now, if that does not entice you to choose interval training we don’t know what will. So try out these fat burning exercises for weight loss at home, and you are sure to get great results.
Benefits of Interval Training
Besides the fact that it is quick and effective, there are tons of other benefits of interval training. So if your boring workouts have stopped exciting you enough or they have stopped being effective it is the time you amped your workouts to the next level. Here are a few things which you must know about interval training.
- It burns more calories- The burst of increased intensified exercises can boost your calorific expenditure even more than normal exercise.
- It is more fun- It is never boring, as the pace and the type of exercise keep changing giving you more kick out of each workout session.
- It builds your endurance- It builds your endurance and your overall health. It improves your level of mitochondria and also your blood sugar levels.
- You can do it anywhere- The best part of HIIT is that you can do it anywhere, within the confines of your home, in your hotel room. You simply cannot hide behind excuses, that you can’t go the gym, you don’t have the equipment. A little space and you, you are good to go.
HIIT Exercises
Okay first things first, interval training is not like a walk in the park. It challenges you and pushes you to the extreme limit. All you have got to do is slowly build your stamina, and then take it to the next level.
Cardio Blaster
This is one of the most challenging interval training workouts you can do to build your stamina. It burns tons of calories in a short amount of time.
Doing it right:
Start with an energetic 15 minutes warm-up
Follow it up with sprinting, biking, or rowing for a full 3 minutes. Ensure you expend at least 90 to 95 percent of your maximum heart rate. Take a break of three minutes, but even then you should be on your active recovery mode and keep repeating the 30 seconds on/30 seconds off pattern several times, read three or more times.
Ideally, you should round it off with a relaxing 10-minute cooldown.
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Fast Feet
This exercise builds agility and coordination; it also activates your thighs and glutes.
Doing it right:
Stand straight arms by your sides in a relaxed mode. Bend your knees and coerce your lower body into a semi-squat position. Now, move one of your foot out, slightly wider than your hip and follow it up with the other feet. As the name suggests your feet should be fast and keep swinging your arms, as your feet move at a lightning pace.
Continue to repeat this movement for one whole minute, the sequence should be, out, out, in, in. This way it is easier to remember and follow.
Flying Lunge
This exercise works your upper and lower body movement in tandem and hits those deep core muscles while increasing your heart rate.
Doing it right:
Take your stance and keep your feet slightly wider than hips (that is 3 feet apart), keep your hands clasped and your abs braced tight. Now, balancing your body weight, shift to one side, say you’re a right leg, and bend your knee while you do so. Sit back into hips as you keep swinging your arms down and across your right hip, trace a circle from the back to the front, while you do so.
As your arms continue to swing and form a circle, extend both legs, and bring your arms in front of your body as you attempt to switch sides.
Repeat the entire sequence to the opposite side as well forming the 8 pattern. Trace two circles on both sides finally merging in the center.
As the norm goes repeat the process at a feverish pace for a minute. When you master the move notch it up to the next level by making it a little more intensive. Make the lunge move lower and the 8- pattern bigger, all the while making it fast. This is what makes it super intensive.
Speed Play
Sprinting gives a terrific workout for tightening and toning your legs, glutes, and core. This gives your muscle power a short in the arm pushing you and making even non-interval training workouts seem easy to do, so you recover and can push it to the next level yourself and burn even more calories.
Doing it right:
Begin with an invigorating 15 minutes workout. Don’t forget to include a few 20-second burst of exercise at the end of the workout.
Make this intensive, start with a sprinting or biking, or rowing full throttle for 30 seconds. Stay in 3-minute active recovery mode and repeat the exercise pattern 30 seconds on/30 seconds off. Maintain this for 5 – 6 or more times. Round it off with a 10-minute cooldown.
You might find it hard, but the good part of the workout is that it is short. That’s the beauty of HIIT, just when you think you are about to die, you get a reprieve in the form of a breather.
So still wondering how to lose weight then these exercises can surely help you to shed the excess flab fast! As, you become a pro, try and add different types of body-weight moves. If you are bored of steady state cardio, this is just what the fitness doctor ordered. You will be flaunting your lean and mean avatar in no time!
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