7 Interval Workouts
That Burn Fat Quickly

Tabata Exercises

High intensity interval training (HIIT) is a form of exercise characterized by periods of hard work followed by brief periods of recovery or rest. This form of exercise is a very effective way to improve the level of your physical condition and burn body fat.

Why is HIIT better than steady-state cardio exercise, such as jogging, when it comes to burning fat? This is because your body uses mainly sugar (glucose) during the intense exercise session and the body fat stored during the recovery phase and after exercise.

You can perform HIIT using gym equipment, various cardio formats, and weight exercises or with your body weight. In other words, you can do HIIT regardless of whether you’re signed up to a gym or not. You can use some basic equipment or rely on your body weight and perform some simple forms of cardio.

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In the gym, you can use a treadmill, an elliptical, a trellis, an exercise bike, a step mill or step machine, a Stairmaster or stair machine, dumbbells, etc. As an alternative, you can run, ride a bike, jump rope, swim or perform plyometric exercises. You can also do a HIIT workout using weights. There are numerous variations and ways to take advantage of this training method.

Read more: Does Running Help You Lose Fat and Stay Lean?

Guidelines For Interval Training

Before starting the routine of interval training, be sure to complete a 5-10 minute warm-up. Your warm-up should consist of a dynamic stretch, light movement in your exercise of choice (if you plan to do sprints, jog a little before and if you are going to swim or ride a bike, start gently before increasing the intensity). Complete a few accelerations by gradually increasing your speed to a sprint in the chosen distance.

Warming up correctly will help you prepare your body and muscles for the work that awaits you. If you jump directly to training at unheated intervals, you are exposed to an increased risk of injury. Once your muscles are warm and you have prepared correctly for some speed work, choose one of the following interval workouts and challenge yourself.

Interval training exercise # 1: Tabata exercise with an exercise bike

The Tabata protocol is a training method in which 20 seconds of intense work is performed followed by 10 seconds of rest until a total of 8 series or repetitions. Although all the training lasts only 4 minutes, at the end of it you should feel that you can not do more and you do not want to complete another interval.

Read more: Tabata Training: 12 Workouts for Burning Fat and Building Strength

Instructions for the exercise:

  • Using a stationary bicycle, heat for 5-10 minutes. Make sure you get adequate resistance on your bike before starting to run, so you do not lose control of your legs.
  • After the warm-up, run intensely for 20 seconds and ride a bicycle very slowly for 10 seconds.
  • Repeat up to a total of 8 sessions (4 minutes in total). Ends with a slow stretch of 5-10 minutes.

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Interval training exercise # 2: 25-minute sprint exercise Fartlek

In Swedish, Fartlek means “game speed.”This form of training combines stable (continuous) state training with speed intervals in an unstructured format that strengthens both aerobic and anaerobic energy systems.However, the intensity and speed of the exercises can vary whenever you want.Walk, jog and run any distance or during any period, and in any order.This is a spontaneous form of training thanks to which you can go out and have fun.

Instructions for the exercise:

  1. Run at a slow pace for 8 minutes
  2. Run fast for 4 minutes
  3. Sprint for 20 seconds
  4. Walk 1 minute
  5. Sprint 30 seconds
  6. Walk 1 minute
  7. Sprint 10 seconds
  8. Walk 1 minute
  9. Run slowly for 5 minutes
  10. Complete a fast race for 1 minute to finish and, after that, stretch and cool a little walking for 5-10 minutes.

Interval training exercise # 3: 100m sprint with a walk back

The recoil sprint is probably one of the most direct and natural variants to incorporate into the HIIT (especially if you have a running track nearby, although a track is not necessary). If you are using a track, choose a sprint distance of 50m, 100m, 200m, etc. Do a sprint in your selected distance and, after that, return to the starting point to recover. Repeat the exercise between 4 and 10 times. If you do not have a track near your house, you can use a straight street or choose two points in a park to run/walk between them. Do a sprint to the end and walk to the starting point to recover.

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Instructions for the exercise:

  • On a track, it heats with dynamic stretches and accelerations. After that, do a sprint of 100 meters as fast as you can and return to the beginning walking.
  • Repeat 4-10 times.

Interval training exercise # 4: A combination of stride/sprint intervals

In a combination of intervals, there is an alternation between a high-intensity strength exercise and a range of anaerobic cardiopathy. NOTE: this is a more advanced type of interval, so be careful.

Instructions for the exercise:

  • Complete 15 strides with dumbbells or weights on each leg (30 squats in total) followed by 30 seconds of sprinting on a treadmill.
  • Recover for 30-90 seconds and repeat the exercise.
  • Complete 3-5 repetitions.

Interval training exercise # 5: Countdown exercise with a jump rope

This training works by choosing a specific amount of time, 2 minutes. For example, and then reducing the exercise time by 30 seconds in each subsequent series. The time devoted to rest coincides with the time spent exercising, resulting in a work-rest ratio of 1: 1.

Instructions for the exercise:

  • For 2 minutes, complete as many fast jumps in a jump as you can
  • For a minute and a half, complete as many fast jumps as you can
  • Rest a minute and a half
  • For 1 minute, complete as many fast jumps to the rope as you can
  • Rest 1 minute
  • For 30 seconds, complete as many fast jumps as you can
  • Rest for 3 minutes and then repeat 1-2 times

Check if in the second round you can match the number of jumps obtained in the first round. You’ll have to time yourself, so check out a clock on the wall, or use a countdown timer on a clock or stopwatch.

Read more: Cardio Training vs. Weight Training: Which Is Better to Lose Weight?

Interval training exercise # 6: “You go-I go” exercise in swimming

Swimming is an excellent exercise for the whole body. Although it is a low impact exercise, it can be done at high intensity. Although many swimmers will do 60 laps at a snail’s pace, you can choose to increase the intensity to get a much more intense workout in less time. To add a little more fun to the thing, get a partner to do this training with you.

Instructions for the exercise:

  • Warm up swimming 8-10 lengths
  • Swim 2 long as fast as you can at full speed
  • By the time you finish, your friend will have to complete 2 lengths as quickly as possible
  • Alternate to a total of 10 repetitions (20 long)

This exercise should not take you much more than 10 minutes.

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Interval training exercise # 7: Plyometric exercises “Oh, My Legs.”

Plyometric exercises are exercises that require muscles to exert maximum force in a minimum amount of time. For this reason, they can be more dangerous if they are not done correctly. They can also be very effective and useful because a lot of power is used in a short period. This training requires only 2 plyometric exercises: squats jumps and stride jumps.

Instructions for the exercise:

  • Complete 15 repetitions of squats with a jump
  • Rest for 30 seconds
  • Complete 24 repetitions of strides
  • Rest for 30 seconds
  • Repeat 5 times

In the last repetition, you will notice that the muscles of your legs are burning, but that is a good sign. If you want to take this training to another level, think about the possibility of wearing a waistcoat with weights or holding weights on the sides, but keep in mind that this is difficult! If this plyometric training is too difficult for you, think about the possibility of doing it with the help of a solid object such as a bar or TRX elastic bands.

Read more: The 10 Best Exercises to Lose Weight

How To Create More Interval Training Exercises

You can create an unlimited variety of interval training exercises by adjusting the time, weight and distance of the intervals you complete to challenge your body continuously.

Variable # 1 – Time

Changing the duration of your interval is a great way to maintain a challenging workout. If you start with 30-second sprints on a treadmill, after a few weeks increase the duration of your interval to 45 seconds and then to 60 seconds.

Alternatively, you can change the duration of your rest periods. Initially, it is a good idea to take a long time to rest. At first, use 90 seconds to recover and then decrease your rest time to 60 seconds and so on.

As your fitness improves, you can run for a more extended period and recover faster.

Variable # 2 – Weight

As you feel stronger and faster, adding weight to an exercise will allow you to continue to challenge yourself and improve. One way to add weight is with a vest with weights. Another option is, if you do a combination of exercises at intervals, increase the weights you use during the high-intensity resistance exercise.

Variable # 3 – Distance

Gradually increasing the distance of your sprint is another way to keep your workouts at a challenging level. If you start with sprints of 50 m, gradually increase your distance to 100 m, then up to 200 and, finally, up to 400 m.

There are some valuable data to keep in mind when changing the variables of your intervals. Make sure you give your body enough time, about 2-4 weeks or more, to adapt to the intervals before making them more challenging. If you increase the challenge too early, you will increase the risk of injury and burnout.

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It is better to start more easily to allow your body to acclimate to new stress, before overloading your body from the beginning. Also, you should rest enough between HIIT workouts. When you rest, your body absorbs the effects of your workouts.

The interval training exercises are a valuable training format that can help you overcome a level, decrease your body fat percentage and increase your physical condition. HIIT can be performed 1 to 4 times per week, but it is not recommended more than 4 times per week. Listen to your body, pay attention to the results of your training, and you can use HIIT to take your training to the next level.

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