5 Fat Blasting Exercises to Melt Those Love Handles
By now we all know what HIIT workouts are, although you might not understand exactly what they consist of. But if you do, you may be ready for an updated routine that easily fits into your day. Well you’re definitely in the right place! Discover these fat blasting exercises to melt those stubborn fat areas.
HIIT is an acronym for high intensity interval training.
These are workouts with very little downtime, they’re high intensity and are meant to keep your heart rate elevated. These are exercises done in bursts of energy, so they could be directly related to an interval training-style of exercising.
They start with a slower pace and then progressively become faster as you move through each exercise. They involve a great combination of strength and cardio which creates a well-rounded workout with high intensity.
As a therapist and health coach, I’m all about workouts that can be done efficiently, yet quickly. Workouts that involve all muscle groups while getting your heart rate elevated and body toned.
Hiit workouts are a great resource to combine strength training with cardiovascular training. Which then in turn increases fat burning and fat loss.
Because of the quick pace of this type of workout, you can get this done in much less time than the traditional workout. There are hardly any pauses, very quick ones, which burns lots of calories, builds muscle and helps you lose weight in under 30 minutes.
It’s best to do this type of workout at least three times a week to gain optimal results of body fat burning and weight loss.
Before every exercise, especially high intensity type exercises, there should always be a warm up with some dynamic stretching completed prior. These are stretches to loosen up the upper body as well as lower body.
And after this workout, a cool down. Stretching is also very important, holding each stretching position for at least 30 seconds, preferably 60 seconds for true lasting extensibility in the muscles and ligaments.
Here Are My Top 5 Fat Blasting Exercises For A Great HIIT Workout
1. Jump squats
Start with your feet shoulder-width apart. Begin by doing a regular squat, engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep.
Make sure you land with your entire foot on the ground. Avoid Landing on the balls of your feet, shift your weight back to your heels.
Be sure to land as quietly as possible, which requires control. Your knees should be behind your toes during each movement. Move your hips back as if you’re sticking out your buttocks.
Return to the squat position with bent knees. It’s vital not to land with straight legs from this jump because this places unneeded impact on the knee joints. Repeat 20 times.
2. Stationary Jog
Swing your arms and move your legs, running in place. Alternating between a faster jog and then a slower jog. Try to do bursts of speed every 15 seconds to increase intensity and raise your heart rate.
Try to visualize being outside or even try to do this workout by a window so that you’re able to gaze out at the scenery as you move. Complete this for 2 minutes.
3. Push Ups
Moving to the floor now. Getting on all fours, on your hands and knees. Assume the plank position. Your shoulders should be over your wrists with a flat back, no arching or dropping of the hip.
If you’re able to have a mirror in your view this will help you maintain proper form. Bending your elbows out to the side, lower down your body into a push-up position and come back up.
A modified push-up would be resting on your knees instead of your toes which would then also decrease the body weight on the upper body.
Make sure that your knees are slightly behind your hips to obtain the necessary body weight for a beneficial push-up despite being modified. Inhale as you lower and exhale as you push back up. Complete 20 repetitions.
4. Alternating Side Lunge
Stand upright with your feet hip-width apart. Push your hips back, bend your knees. Start with your feet fully under the hips. Place your right foot out wide to the side and come into a lunge with your left fingers crossing to touch your right foot.
Your right knee shouldn’t go beyond your right toes. Maintaining this proper alignment will protect your joints. Keep your chest lifted and your weight in your heels.
- Push through your right foot to return to standing, next lunge sideways to the left to complete one rep. Complete 15 reps maintaining a fast alternating pace following proper form throughout.
5. Mountain Climbers
Begin in a high plank position with your shoulders over your wrists. Quickly drive each knee into your chest one at a time as if you’re running. Alternating movements.
Be sure to keep a slight Bend in your elbows while also relaxing the shoulders. Try to maintain this fast-pace for 30 seconds. Complete 3 times.
The key to a successful fat blasting hiit workout and to gain the highest benefit would be to keep your rest periods at a minimum. In between sets or exercises, your rest period should be 1 minute.
Although, your rest period could be as short as 15 seconds or up to 2 to 3 minutes. Depending on how tired you are or the difficulty of the previous workout.
A typical hit session should have a duration of at least 4 minutes up to 15 minutes. Your hit workout should never be longer than 30 minutes. After this point, injuries may occur due to the high intensity of these workouts.
Try to maintain a 30-second interval set for each of these fat blasting exercises.
The objective here is to go as hard as you can, as fast as you can during this 30 seconds.
Remember hiit workouts are made and most beneficial using short bursts of effort and energy which are followed by rest periods.
Compare it to a sprinting type of exercise. You’re completing it as fast as you can, as hard as you can.
And don’t forget your cool down and stretching session at the end.
Extremely Important.
So if you feel like you’ve reached a plateau or if you’d just like to change up your workout or increase your fat burning.
Definitely try this workout.
