High Intensity Interval Workout(HIIT): Perfect Recipe to Burn Maximum Calories

HIIT is the most effective way of burning calories in minimum possible time. The idea is to do all out ( without break) workout followed by short period of active rests that makes your body works harder than in steady state cardio. Following are key benefits of doing HIIT:

1. You can burn a lot of calories in a short amount of time
2. Your metabolic rate is higher for hours after exercise
3. It can help you lose fat and build muscle
4. It works on all major muscle groups

The following interval workouts are the best ones for losing fat & building muscles.

 1.) Burpee Interval workout

Do the following circuit 3 times with 30 seconds rest after each circuit

• Pull ups: as many reps as possible in 40 seconds
• Jumping jack: 50 reps
• Burpees: 15 reps

    2) Rope interval workout   

            Do the following circuit 3 times with 30 seconds rest after each circuit

• Mountain climb: 50 reps
• Push-ups: 30 reps
• Plank: 1 minute
• Pushup to Plank: 15 reps
• Jump rope: 1 minute

 3.) Resistance interval workout

          Do the following circuit 4 times with 45 seconds rest after each circuit

• Spot running: 30 seconds.
• High knees: 30 seconds.
• Curl with resistance band: 20 reps

4.) Lower body interval workout

           Do the following circuit 3 times with 30 seconds rest after each circuit

• Squats: 30 reps
• Squat jump: 15 reps
• Alternate lunges: 15 reps each leg
• Calf raises: 30 reps

5) Abs interval workout

         Do the following circuit 3 times with 30 seconds rest after each circuit

• Leg raise: 50 reps
• Crunches: 30 reps
• Bicycle Crunches: 25 reps
• Leg hold: 90 seconds.
• Tiger walk:12 reps

Finally end the HIIT with a puddling rope 3 sets of 20 reps each.