Hiit workouts at home for weight loss how to#

RELATED: The Best Exercises for a Stronger CoreĪccording to one review, 10 weeks of resistance training increased resting metabolic rate by 7 percent and reduced fat weight by about 4 pounds. “The simple truth is this: The more muscle you have, the more fat your body is going to burn at rest,” she says. “When you get that heart pumping and keep it there, you’re going to burn more calories overall, which leads to increased fat loss,” she says.ĭon’t skimp on strength training, though. Any type of cardio that gets your heart rate up to roughly 60 to 90 percent of your max heart rate (which is approximately 220 minus your age, according to the Mayo Clinic) will do the trick, Kom says. Which one is more effective is still a matter of debate - but both have a place in a workout regimen aimed at achieving optimal fat loss.Ī mix of cardiovascular (aerobic) exercise and strength training is ideal for burning fat, says Cat Kom, an ACE-certified personal trainer and CEO and founder of Studio Sweat in San Diego.

The bottom line: Both higher-intensity and moderate-intensity workouts can be effective at burning fat. Your body’s metabolism remains spiked after a high-intensity workout, and the body burns fat as a result. That’s when the afterburn effect (exercise scientists call it “excess postexercise oxygen consumption”) comes into play.

Hiit workouts at home for weight loss how to#

RELATED: Everything You Need to Know About Exercise and How to Start Working Outĭon’t get too hung up on that, though, since fat burning also occurs as a result of higher-intensity workouts, primarily because of what happens when the workout ends. The long-held idea is that by exercising at a lower than maximum effort, you’ll encourage your body to burn fat calories for energy, according to the American Council on Exercise (ACE). Not sure how to quantify that idea of “intensity”? Try the talk test, as outlined by the American College of Sports Medicine: You should be able to maintain a basic conversation at moderate intensity, but just a few words will be manageable at a vigorous intensity.

“Exercise at a comfortable but challenging intensity for optimal fat burning,” he says. So what’s the difference between a fat-burning exercise and other exercises? It all comes down to intensity, says Len Kravitz, PhD, a professor of exercise science at the University of New Mexico in Albuquerque. Having a too-high percentage of body fat can lead to obesity, which comes with an increased risk of heart disease, diabetes, high blood pressure, and some types of cancer, according to the Mayo Clinic. And while there are superficial benefits to having a lower body fat percentage - your jeans will fit more comfortably and muscles will appear more toned and defined - it also comes with big health perks. Simply put, burning fat leads to weight loss because you’ll have less fat stubbornly sticking to your body. Cool down with this 10-minute stretching routine.If you’re looking to slim down, it’s a good idea to zero in on burning body fat. Perform the entire circuit twice for a 20-minute workout, or three times for a half-hour workout. Push yourself hard during each 40-second interval. 20-Minute HIIT Workoutĭirections: After warming up with five minutes of walking in place, jumping jacks, and plank shoulder taps, perform each exercise below for 40 seconds, then take a 20-second rest. If you don't have one, just pretend (it works!) or run in place instead. This workout alternates between jumping rope and bodyweight moves, so all you need is a jump rope. Here's a basic 20-minute HIIT workout designed by ACE-certified fitness instructor John Kersbergen to help you lose belly fat by burning calories to decrease your overall body fat, revealing a slimmer, leaner tummy. Second, when it comes to exercise, high-intensity interval training (HIIT) workouts are a must - they're proven to target belly fat. First, dial in your diet, eating whole foods and limiting the sugar and processed food. If you want to lose belly fat, you need to focus on two main things. Image Source: POPSUGAR Photography / Kathryna Hancock