The Bodybuilding.com App is designed to help you reach your health and fitness goals. The final exercise she does is pop squats for one minute. Using your core lift your toes to meet your hands in the air, forming a V with your body. Now it's time for a one-minute plank. Maia starts the workout by doing mountain climbers for one minute. A goal of 3-5 rounds with 1-2 minutes rest in between will give you a fantastic HIIT workout. You can perform anywhere from a 10 minute fat burning HIIT workout to a 30 minute fat burning HIIT workout. To get the calorie-burning prize this style of training offers, you want your heart rate up to at least 80% of its maximum. The work and rest ratios are programmed well for a HIIT workout with the given exercises. I would like to see this workout with a 30-second break every two or three minutes to help keep the overall intensity higher.” If you don't like running or other forms of steady-state cardio exercises such as cycling, one of the alternative suggestions you'll see on fitness websites like this one is to do high-intensity interval training or HIIT. To perform this 20-minute fat burning HIIT workout, start a timer for 20 minutes. This fat burning HIIT workout is 20 minutes in total, consisting of 4 rounds, and does a great job working your entire body. What’s even cooler is that you don’t need hours to dedicate to your workout—even 10 minutes can yield results.Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partnersAs with everything fitness related, figuring out how to best include HIIT will take some trial and error.HIIT, however, is the top choice for an incredible calorie burn.HIIT boosts your metabolism and helps burn calories even after the workout ends.Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.For the compound strength moves, use a load that you can safely control for the one-minute duration.Second, and more important, the body continues to burn calories for hours afterward as it seeks to re-establish equilibrium. What’s even cooler is that you don’t need hours to dedicate to your workout—even 10 minutes can yield results. Second, and more important, the body continues to burn calories for hours afterward as it seeks to re-establish equilibrium. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. Crunch your way to a strong core & burn the fat on top! Jump lunges are an explosive lower-body exercise that strengthens your legs and improves your balance and coordination. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Next she does one-minute of bicycle crunches. To do one, get into a push up position and then bring your forearms down one at a time and then back up again. The treadmill also usually has a heart rate monitor available to ensure you are in the appropriate zone. To keep it simple, try alternating between an upper and lower body exercise, like push-ups and squats. You can do a different exercise each time, but that becomes a bit of a memory game. Wide-leg squat pulls mimic tugging on a heavy rope, engaging the arms, core, glutes, and legs all at once. It reduces fall risk, strengthens the abdominals, and improves posture. Many women over 50 find it boosts confidence and provides a healthy outlet for stress. You can keep it low-impact by bouncing without lifting your feet, or add jumps for more intensity. Studies show that short, high-intensity workouts can be more effective than longer, moderate ones. For women over 50, one to two HIIT sessions per week is enough to improve cardiovascular health, boost metabolism, and strengthen muscles. Over time, you’ll notice improved stamina, greater strength, and more confidence in your body. After pushing through this 15-minute anti-aging HIIT for fat loss workout for women over 50, it’s important to stretch and breathe. This exercise enhances heart health, coordination, and flexibility. “This workout mainly includes dance-type moves, so it may only be for some. I like that it hits the different muscle groups by isolating them one at a time. This beginner-friendly workout by Body Project has over 47 million views and takes only half an hour to complete. I think it provides just enough rest to recover to still give a full effort without taking unnecessary breaks,” says Mentus. When it comes to weight loss, HIIT is excellent and trumps all other forms of cardio training, including LISS1. When people think of cardio to burn fat, they often think you have to jog outside or on the treadmill. What that means is that you are combining short bursts of intense exercise with varying periods of rest or lower-intensity exercise. To clarify, every time you read HIIT in this article, it refers to high-intensity interval training. If you're looking for a weight loss workout that doesn't involve the floor, this brand new 30-minute YouTube workout from Anna Engelschall, aka growingannanas, is perfect for you. HIIT not only helps you lose weight, but it also makes your cardiovascular and muscular fitness much better. Focus on your core, enjoy the challenge, and feel the burn as you start this well-balanced path to fitness. The first exercise involves forward punches, demanding a tight core and resilient leg strength. Discover the tips for a quick and fun workout that will shape your core, speed up your metabolism, and get you on the road to better health. Day Yoga Weight Loss Challenge That’s because HIIT workouts combine short bursts of intense exercise with brief rest periods or lower-intensity exercise, helping you burn more calories in less time than steady-state cardio. “The end result will be an elevated resting heart rate post-workout, and therefore the body will burn more calories post-workout from fat.” Check out seven high-octane HIIT workouts that burn 500 calories, four ultra-high-intensity circuit workouts to incinerate your belly fat, and eight high-intensity interval workouts to burn huge amounts of fat in minimal time. By employing a high-intensity interval workout and doing multjoint exercises, you’ll burn calories not only during the workout but also for many hours after—as those hard-worked muscles continue to crave energy to restore equilibrium. Created by the fitness experts at SELF, this HIIT workout has 52 million views and involves several dynamic movements to get your entire body moving and blood flowing. However, going for six minutes straight before taking a break may make it difficult for some people to keep the intensity level high enough without slowing down. For those who are looking to get shredded, this Chloe Ting workout video (with an incredible 208 million views) challenges you to commit to two weeks of high-intensity daily exercise. Over time, as strength and endurance improve, you can increase intensity at your own pace. HIIT boosts your metabolism and helps burn calories even after the workout ends. “The most extended workout on the list at 45 minutes includes a warm-up, modifications, and cool down,” explains Mentus. Mentus says, “This is an efficient workout that’s seven minutes long. “The work to rest is excellent for just a 10-minute workout. “The negatives of this workout are that it is mainly cardio and does not include many strength-type movements. For this one, you will work for 40 seconds and rest for 20 for the 30-minute workout. This workout promises both results and a fun fitness experience. Get personalized meal plans to help you burn fat and build muscle. Supplements can help too if your workouts and diet are on point, but, of course, there are no "cheat codes". And with benefits for weight loss, health, and muscle building, everyone should be doing them. With endless options to keep you focused and motivated, there is something for everyone with HIIT workouts. Trust us, a fast metabolism is just what you want if lean muscle and less fat are your goals. We've got 5 reasons to start including it in your workout split. The real benefits of HIIT occur after your workout is finished. When your heart rate is high, your body burns serious calories. HIIT can be used with any type of exercise, including resistance training, bodyweight movements, your favorite cardio machines, battle ropes, kettlebells, and so much more. Claiming to burn 500 calories in 45 minutes, this workout video by POPSUGAR Fitness has over 28 million views and lives up to its name. It is a fantastic tool to pair with your training program, but it is too hard for your body to recover from numerous HIIT sessions a week. At the start of each minute, begin the next exercise. All exercises should be done in succession without setting the bar down. In this 10-minute ladder HIIT workout, you'll alternate between medicine ball slams and dumbbell thrusters. If it doesn't, aim for 20 seconds as fast as possible during this fat loss HIIT workout. This entire routine uses bodyweight exercises that can be done in your living room, making it easy to stay consistent. Dedicating just 15 minutes a few times a week will help boost your energy, sharpen your mind, and keep your body strong for years to come. For best results, aim to complete this 15-minute anti-aging HIIT for fat loss workout for women over 50 one to two times per week. This 15-minute anti-aging HIIT for fat loss workout for women over 50 is proof that cardio doesn’t need to be complicated to be effective. This means if you're following a 4-day workout split, you can technically make it a 5-day split by placing HIIT on one of your existing rest days. It’s best to place it after your resistance training or on its own day so you can work out at the appropriate intensity. Try not to do HIIT before your resistance training, as it will leave your body too exhausted. With your resistance training program, try to include 1 HIIT session and one LISS cardio session per week as a starting point. Then, lift your knees high in a high knees motion for one minute to warm up your lower body further. According to a 2023 meta-analysis, doing just three HIIT sessions per week for eight weeks can significantly reduce body fat percentage, fat mass, and fat-free mass. HIIT is an incredibly effective training method for blasting away unwanted fat. You can expect your heart rate to go up and a workout that will change you and make you feel great. For your cardio session, if your goal is to lose fat, try to stay in the fat burning zone. As your fitness level improves, you can do longer HIIT workouts and increase the number of sessions you do per week, but keep an eye on your muscle recovery. A workout that builds muscle mass and reduces body fat? But remember, the sprint needs to be high-intensity, or you won’t get the full benefits. There are countless options for your intervals, but as a basic starting point, you can choose the time period you are going to train for and then pick your intervals. This variation can be done on a treadmill and has you alternating between sprinting and active recovery periods of walking or jogging, depending on your fitness level. Here's a closer look at the different types of HIIT training. Adding squats-to-stand ensures you’re maintaining functional movement patterns, essential for bone health and everyday strength. When you move your arms and legs across your body, your core works harder to stabilize. Pairing it with short rests makes it an ideal HIIT move, keeping both body and brain sharp. Simple punching sequences build upper body strength while sharpening coordination. This workout is perfect for those busy days when you don’t have time for a long gym session but still want to get a solid workout in. Perform all 5 rounds as quickly as possible for a fat-blasting workout that will leave you drenched. However, for those with a base level of fitness who don't want to do floor movements for whatever reason, this workout will hit the spot. Despite its simple premise–all standing moves–this workout will require a small amount of fitness experience, and coupled with a few moves involving jumps, it's probably not suitable for complete beginners. Your resting heart rate is the number of times your heart beats per minute when you’re at rest. Find out what normal resting and maximum heart rates are for your age and how exercise intensity and other factors affect heart rate. Check out the 20-minute HIIT workout to target legs, 10 HIIT workouts you can do at home, and seven high-octane HIIT workouts that burn 500 calories. Research suggests that HIIT workouts can help you burn calories even while you’re resting by speeding up your metabolism. This 10-minute HIIT workout to burn belly fat isn’t just a workout; it’s a celebration of your commitment to a healthier lifestyle. Here’s one of our favorite half-hour-or-less workouts to trim and carve your body. Matt Evans is an experienced health and fitness journalist and is currently Fitness and Wellbeing Editor at TechRadar, covering all things exercise and nutrition on Fit&Well's tech-focused sister site. The end result is a more efficient weight-loss workout than steady-state cardio such as running. Time is of the essence with your busy schedule, which is why we’ve got your workout routine covered. If you enjoyed this workout, try taking on our 30-day HIIT workout challenge. Featuring pounding beats to keep you on rhythm, grab your best yoga mat or fitness mat and get ready to roll. It's over in a very short space of time and is a lot more intense than a slower, steadier jog. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. If you want to improve your arms and legs, this training will surprise youNow that you have a target, you can monitor your heart rate to make sure you’re in the zone.A higher VO₂ max means more stamina, better cardiovascular health, and a stronger foundation for healthy aging.HIIT not only helps you lose weight, but it also makes your cardiovascular and muscular fitness much better.Skaters mimic the motion of skating and are excellent for building lower-body strength and improving balance.Your journey to fitness should be enjoyable, and this all-standing boxing low-impact routine ensures just that.Incorporating these standing HIIT exercises into your routine can significantly boost your weight-loss efforts. Barbell Complex Routine: You get significant results in a lot less time than with regular workouts when you perform short bursts of intense exercise with short rest periods. If you are not improving weekly or your other workouts suffer, scale back a bit on your HIIT workouts to burn fat until your body adjusts. Set a timer for 20 minutes and pick six exercises for the indicated reps, seeing how many times you can get through the circuit in that time. “I was often too fatigued for long cardio sessions, but I refused to give up on moving my body,” she tells us. Now that you have a target, you can monitor your heart rate to make sure you’re in the zone. In the age category closest to yours, read across to find your target heart rates. “I like that this workout includes a warm-up so people aren’t jumping right into a HIIT workout before their joints and muscles are loose. Published by Pamela Reif, this HIIT video has a whopping 55 million views on YouTube, and it will put your entire body to work. Its video description notes it as a “two-week schedule designed to help you get closer to those defined abs and to lose weight.” This workout is courtesy of YouTuber Chloe Ting and has a staggering 510 million views on YouTube and counting. Created by Emi Wong, this video has more than 45 million views and will engage your entire body, including your legs, back, arms, and core. Instead of having complete rest breaks, the trainer keeps their feet moving so that it is more of an active rest which I like for who they’re targeting with this workout.” “It’s effective as a full-body workout involving many muscles. That’s why this 15-minute standing workout is a game-changer. We’ll simultaneously work to burn fat and build lean muscle. Looking for the benefits or HIIT workouts, but you’re a beginner? Below is a full-body HIIT workout that should take 15 minutes to perform. “Whether you’re training like a superhero or recovering from illness, these 15-minute workouts meet you where you are and give you more bang for your metabolic buck.” “That’s when I discovered the transformative power of short, high-intensity routines—not just for maintaining strength, but for burning fat efficiently. Autoimmune hepatitis changed that forever, making her a “barely-able-to-move survivor.” The chronic condition prompted Elizabeth to perform 15-minute, high-intensity workouts. If your heart rate is too high, you’re straining. These cardio bursts elevate your endurance and metabolism, burning calories while keeping your heart healthy. You’ll move through a series of exercises targeting the whole body such as arms, legs, core, and cardiovascular system. Burpees are a full-body exercise that combines cardio and strength training. The Strength-Training Workout to Burn Fat Fast In short, this 15-minute anti-aging HIIT for fat loss workout for women over 50 is like a fountain of youth in movement form. One of the best ways to support strength, energy, and vitality after 50 is through high-intensity interval training, also known as HIIT. Rest is an important part of fitness and trying to take shortcuts and skip rest days can end up doing more harm than good in the form of over training and overuse injuries. There’s a simple way to know if you’re doing too much or not enough during a workout. I'd recommend if you're new to weight lifting or took a long break from it, try out one of the beginner 12 week programs. I used a few other workout apps but this is the only one I've enjoyed and seen good results with it. A few months ago, I wanted to begin increasing my strength and build muscle to reach goals I set for myself. Stick to these workout plans provided and I promise you will also see results. This has helped me get into working out in addition to the running/ cardio I do outside of weight lifting. Weight loss and overall better health from body to mind. I personally follow the workouts themselves and nutrition for others is can be everything provided. Collect rewards based on total weight lifted, workout streaks, and new moves. Find your next training partner, fitness group or maybe- your next swolemate. It usually means your heart muscle is in better condition and doesn’t have to work as hard to keep a steady beat.So, if you’re ready to elevate your fitness and reveal well-defined abs hidden beneath stubborn belly fat, read on for Furr’s 10-minute bodyweight HIIT workout to maximize belly fat loss.One huge challenge when it comes to exercise is making time to actually get it done.In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast.Burpees are a full-body exercise that combines cardio and strength training.In this workout, you’ll perform each exercise for 40 seconds, followed by 20 seconds of recovery.Below is a full-body HIIT workout that should take 15 minutes to perform. And thanks to HIIT training that uses resistance training and bodyweight exercises, you can have your cake and eat it too (as long as cake is actually a HIIT workout). In fact, when weight loss is your goal, high-intensity interval training is one of the best ways to burn calories and melt fat. This standing workout is designed to burn belly fat in just 15 minutes, making it a perfect addition to your home exercise routine. “The 30-minute entire body fat burner HIIT workout is another workout that has an excellent work-to-rest ratio. But what if we told you about a 15-minute workout that will burn more fat than 45 minutes of cardio? Min Upper Body Strength Workout to Tone Saggy Arms & Fix Posture! (Day New Year Challenge You’ll feel both your muscles and your heart working together. The side-to-side rhythm also adds a balance challenge, engaging both your upper and lower body. The workout begins with lateral raises combined with side steps. This interval style not only saves time but also has unique benefits for aging women. HIIT involves alternating bursts of effort with short rest periods. Next on the docket are mountain climbers, a dynamic, full-body exercise that targets your core, legs, and arms. This exercise engages your core, arms, and shoulders, helping build strength and stability. Get your body warmed up and ready to exercise by doing a light jog in place for one minute. Plus, HIIT’s fat-burning effects can last long after your workout is over. “In this workout, you’ll go through many movements quickly with brief rests, keeping the heart rate elevated. “This is a very effective 10-minute ab workout that will work the entire core through various moves and minimal rest between sets,” says Mentus. HIIT workouts are all about intense bursts of exercise with brief recovery periods to torch calories and boost endurance. Combined with balanced nutrition, this 15-minute anti-aging HIIT workout for women over 50 supports healthy weight management. For an added challenge, you can hold a weight in your hands while you rotate,” says Furr. For more of a challenge, drive your knee to the opposite elbow across the body,” instructs Furr. To perform this movement, Furr instructs, “Start in a high plank position, then lower yourself down to your elbows one arm at a time, then return to the high plank position one arm at a time.” First up in this calorie-torching HIIT workout is the high plank to low plank. Take a small rest, get something to drink & continue once you’re ready 🙂 most important is that you don’t quit and push yourself. If you got the latter, you’ll have an ABSolutely amazing time switching up your Core Day! Doing so will help prevent injury, improve your flexibility, and allow you to recover quicker for that next workout. Perform some light static stretching, focusing on your core, legs, and arms. After any workout, it’s essential to cool down and stretch the muscles you worked. Your maximum heart rate is about 220 minus your age. This table shows target heart rate zones for different ages. Your target heart rate helps you hit the bullseye to get the maximum benefit from every step, swing and squat. What should your heart rate be when working out, and how can you track it? Looking for a reason to persuade you to feel the HIIT body burn? It's important to figure out what 80% of your max heart rate is, because it’s the gold standard for when the benefits of HIIT start to kick in. Interval training can act as an excellent option for a beginner entering the world of this style of cardio training. Before we go any further, it’s important to note that sometimes two terms, HIIT and interval training, are commonly, but incorrectly, used interchangeably. Running in place is a simple yet effective cardio exercise you can do anywhere. Skaters mimic the motion of skating and are excellent for building lower-body strength and improving balance. High knees build cardiovascular endurance and work your core, glutes, and legs. Functional Core and Posture Work A 10-Minute Bodyweight HIIT Workout To Maximize Belly Fat Loss Swing your right leg behind your left leg and your right arm across your body. Swing your left leg behind your right leg and your left arm across your body. Complete four sets with a 30-second rest between sets. High-Intensity Interval Training (HIIT) is one of the best ways to lose weight that has been scientifically proven to work.Donate today to help end heart disease and stroke for everyone.Here is everything you need to know about her HIIT workout.As mentioned above, your workout will already be shorter than a more extended aerobic cardio session, and you will burn more calories in less time.Do each run at 50-75% intensity, and perform your strength reps as quickly as you can while maintaining good form.Mentus says, “This is an efficient workout that’s seven minutes long. Lasting a total of 18 minutes, this circuit workout includes treadmill sprints, ab bicycles, and a farmer's walk march. And remember, these HIIT cardio workouts are only as effective as the effort you put in! If you give yourself a minutes frame, you can see how many times you can go up and down the reps ladder during that time. The options are endless, as you can use any exercise, including those in your weight training routine. You perform 20 seconds of all-out high-intensity exercise followed by 10 seconds of rest. One huge challenge when it comes to exercise is making time to actually get it done. Donate today to help end heart disease and stroke for everyone. It usually means your heart muscle is in better condition and doesn’t have to work as hard to keep a steady beat. A good time to check it is in the morning after you’ve had a good night’s sleep, before you get out of bed or grab that first cup of coffee. This is a two-for-one exercise, as you’ll be working your core and cardio.6254a4d1642c605c54bf1cab17d50f1e “This is especially beneficial for women over 40 or anyone managing a chronic illness or fatigue condition where long workouts simply aren’t feasible,” she says. Regardless of why you’re unable to spend a lot of time at the gym, a 15-minute workout can be your best friend. To do the exercise you stand you get down on the ground and get into running position, with your right foot in runner stance. Here is everything you need to know about her HIIT workout. To avoid any injury or harm, you need to check your health with your doctor before exercising. ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts! “The one-minute runs, on a treadmill or outside, tap into the aerobic system and challenge the body to use oxygen for energy,” Beier explains. Ask pretty much any trainer what he or she recommends to clients who want to burn fat the fastest, and the answer will likely be HIIT. See a fitness professional to give you advice on your exercise form. You need to engage your core (squeeze the ab muscles, tilt the hips slightly forward and keep the tension) to really use this workout in the right way! Russian twists target your obliques and core muscles, helping to improve your rotational strength and stability while shrinking your waistline. And don’t skimp on those rest intervals—they ensure your body is ready for the next round of weight-training intensity. “Steady-state cardio (like jogging or elliptical workouts) burns calories during the workout—but once you stop, so does the burn. Although my autoimmune disease has been under control for the past four months, I still use 15-minute fat burning workouts when my schedule is extra busy and I need to get my energy up and my momentum going.” In time, you’ll be able to exercise comfortably at up to 85% of your maximum heart rate. But with HIIT, your workout isn't even when the best benefits kick in. As a result, your body will use its anaerobic system instead of its aerobic one to produce energy. HIIT, however, is the top choice for an incredible calorie burn. You can combine any and all of them to create the HIIT workout of your dreams. Each move is a step closer to sculpting your body and achieving those fitness goals. For 40 seconds, focus on the power coming from your hips, engage your core, and let your strength shine. Here is a step-by-step guide to a High-Intensity Interval Training (HIIT) workout that will help you lose belly fat. “The workout is a cardio kickboxing class, so it includes a lot of punches and kicks as opposed to traditional HIIT movements. This workout could quickly be done for multiple rounds with a minute or two break in between if you desire a longer workout.” There’s a good mix of strength, core, and plyometric movements. They target your core and provide a good cardio workout.Elizabeth suggests performing 30 seconds of work, followed by 15 seconds of rest.If you're looking for a weight loss workout that doesn't involve the floor, this brand new 30-minute YouTube workout from Anna Engelschall, aka growingannanas, is perfect for you.This workout could quickly be done for multiple rounds with a minute or two break in between if you desire a longer workout.”Looking for a reason to persuade you to feel the HIIT body burn?It’s a great way to squeeze in a workout and feel accomplished, even with a packed schedule.As your fitness level improves, you can do longer HIIT workouts and increase the number of sessions you do per week, but keep an eye on your muscle recovery. You’ll increase your VO₂ max, which is the measure of how effectively your body uses oxygen when you challenge yourself. During your active time, push yourself to give as much effort as you can. Aging well isn’t just about skincare or supplements, it’s also about how you move your body. What should I eat after this workout? How often can I do this HIIT workout video? With high-intensity interval training (HIIT), you can. So, find a spot, set aside a little time, and get ready to enjoy the benefits of this quick and effective home exercise. Designed to burn belly fat and boost your energy, it’s quick, effective, and easy to fit into your day. When it comes to resting heart rate, lower is better. Our simple chart will help keep you in the target training zone, whether you want to lose weight or maximize your workout. HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time. In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast. For the strength moves, choose a moderate weight that you can safely control for good reps for the duration of each exercise. Celebrate International Women's Fitness Day by trying this full-body blaster. Get your sweat on with these full-body moves. Options make the heart grow fonder—and fitter! Pushups or Chaturanga to Downward Dog (6 to 10 reps) This workout keeps you on your feet, which is great for improving balance and core strength, all while being gentle on your joints. This no repeat workout will switch between 45 seconds of exercise and 15 seconds of rest. For a cardio workout, it’s great, but if you are looking for strength movements in your HIIT workout, this is not the best one for you.” This short workout, designed by Mark Beier, co-director of training at Shred415 in Chicago, maximizes every second with fast-paced strength moves interspersed with bouts of cardio. This dynamic exercise works your core, shoulders, and legs while boosting your cardiovascular fitness. HIIT workouts rely on periods of intense exercise followed by short periods of rest. Research shows that, despite the difference in time, traditional endurance training is just as good for improving oxygen use and heart health. According to the American College of Sports Medicine, you may burn up to 15 calories per minute, and you will burn even more calories after your workout. It’s a great way to squeeze in a workout and feel accomplished, even with a packed schedule. You’ll find no jumping in this high-calorie burning session. I like that it gets people moving creatively while mixing in exercise,” says Mentus. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. For most adults, a resting heart rate between 60 and 100 beats per minute is normal. Even if you’re not a gym rat or elite athlete, knowing your heart rate (or pulse) can help you track your health and fitness level. Planks are an isometric core strength exercise that involves maintaining a position similar to a push-up and holding it for an amount of time. Among these popular videos are dozens, if not hundreds, of high-intensity interval training (HIIT) videos. These videos have made home workouts more accessible than ever. Pair it with walking, yoga, or strength training for a well-rounded routine. Always listen to your body and consult with your doctor before starting a new exercise routine. The 15-Minute HIIT Workout Don’t let the goal of burning fat make you forget the importance of also having muscle. We'd recommend not letting it go longer than minutes. Add in the EPOC effect, and your metabolism will be in overdrive for the rest of the day post-workout. Supplements can help too if your workouts and diet are on point, but, of course, there are no "cheat codes".A higher VO₂ max means better stamina, improved heart health, and reduced risk of age-related decline.The first exercise involves forward punches, demanding a tight core and resilient leg strength.For each exercise, you will do the indicated time or reps and take the rest of the minute as the rest.Every person is different when it comes to a workout routine.Then this seven-minute workout song routine is exactly what you need.If you don't like running or other forms of steady-state cardio exercises such as cycling, one of the alternative suggestions you'll see on fitness websites like this one is to do high-intensity interval training or HIIT.Featuring pounding beats to keep you on rhythm, grab your best yoga mat or fitness mat and get ready to roll. Here is yet another reminder that no matter what, you need to keep an eye on how your body is feeling and how it is recovering after these sessions. Although it is extremely effective and gets amazing results, HIIT is hard on your body and should not be done every day. This means a balanced diet and fewer calories than your maintenance number. You may also realize that when it comes to losing weight, some of the things you hate the most may yield the best results. Rest for one minute and try to complete five rounds. If you have a heart condition or take medication, ask your health care professional what your heart rate should be. As you exercise, periodically check your heart rate. Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate. Remember, every rep you completed today is an investment in your future health. Cooling down not only improves flexibility but also allows your body to recover. Each of these moves keeps your body resilient and prepared for the demands of daily life. Cross-body knee taps train balance and stability, while arm pulses target the shoulders and posture muscles. Over time, you’ll notice more power in activities like hiking, gardening, or even standing up from low chairs. Do This 10 Min Full Body Strength Workout to Feel Stronger After 50! (Day New Year Challenge This training is aimed at the strength integration training of upper and lower limbs. For the compound strength moves, use a load that you can safely control for the one-minute duration. Perform the exercises in order. You will activate additional muscle fibers, cause a hormonal jump that will support fat burn, improve insulin sensitivity and glucose uptake, and reduce fat while preserving lean muscle mass. Kick up the intensity to match your fitness or energy level. Your journey to fitness should be enjoyable, and this all-standing boxing low-impact routine ensures just that. Thank yourself for all the work you have put into your health. Slightly lowering the level of intensity, we add semi-squat punches. After resting, we switch to punching to the left, just like in the last set. Whether you opt for high intensity or a gentler approach, the focus remains on enjoyment and accomplishment. Energy, confidence, and joy are just as important as strength Prioritize Sleep – Recovery hormones work best when you’re getting quality rest. Even better, you’ll feel younger, healthier, and more vibrant with every session. There are tons of options, sometimes an overwhelming assortment, but lucky for you, we have the best ones right here. Well, in this case, working harder for less time is what’s smarter. Save my name, email, and website in this browser for the next time I comment. You’ll stay on your feet, work your core, and finish feeling accomplished. Your body will thank you, and you’ll feel more energized and ready to take on the day! Combine it with strength training, walking, or yoga for a balanced routine. Recovery is where your body rebuilds and strengthens, so never skip this step. It’s a great way to finish the cardio section of this routine, keeping intensity high while staying gentle on knees and hips. This new HIIT home workout will torch fat even without floor moves like crunches, burpees, and push-ups We'll keep you posted on all the latest updates on fitness, beauty, women's health, healthy eating and lifestyle. Feel the burn, revel in the accomplishment, and step into a healthier tomorrow. Women over 50 who have never worked out before or who have certain health problems should talk to a doctor before starting this high-energy fitness journey. It conditions the heart, improves circulation, and burns calories quickly. Followed by standing kickbacks, these moves sculpt the lower body, improve hip health, and build strength where women over 50 need it most. This cross-body coordination exercise improves balance, strengthens the abdominal muscles, and keeps you agile as you age. Boxing is more than a physical workout, it’s mental training, too. Modifications are provided so you can adjust intensity based on your fitness level. A higher VO₂ max means better stamina, improved heart health, and reduced risk of age-related decline. Then, she does up and down planks for one minute. In another comment she says to "take up to 30 if needed." When doing a burpee keep your core tight, squeezing your butt, during the active part. Next up, burpees for one minute. HIIT makes your body make more human growth hormone (HGH), which helps you lose fat even more. Not only does HIIT burn calories while you are working out, it also speeds up your metabolism, which means you keep burning calories even when you are not moving. Aside from the burn, it is also important to enjoy the process of getting healthier. "Burn fat fast at-home 10-minute HIIT," the video reads. Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok. For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout. Do each run at 50-75% intensity, and perform your strength reps as quickly as you can while maintaining good form. This move offers an effective combo of mobility and strength—and yoga fans will be quite familiar with it. The 15-Minute Bodyweight Workout That Replaces an Hour at the Gym Elizabeth suggests performing 30 seconds of work, followed by 15 seconds of rest. “I always say, ‘Movement is medicine, but intensity is the prescription,'” Elizabeth offers. Eat a meal as soon as you can after a workout, and if it's going to be any longer than minutes before you can prepare a meal, make sure that you choose a healthy snack to hold you over. On your rest days, you can do strength training and/or lower impact, endurance cardio, but make sure to take at least 1-2 days each week where you aren't doing either HIIT or strength training. The body needs time to heal after high intensity interval training, so be sure not to do HIIT more than 3 times a week. I was happy to help, but not without using some of the most brutal (in the best way possible) bodyweight exercises out there to build this HIIT routine of his. Bend your knees and lower your body into a squat. Complete four sets with a 15-second rest between sets. Remember to maintain proper form and stay hydrated throughout your workout. They are designed to maximize calorie burn without the need for any equipment. Keep reading for Mentus’s insights regarding the top 10 HIIT videos on YouTube right now and whether they’re worth your time. However, with all the heart-pumping HIIT videos on YouTube, it’s understandable if you feel overwhelmed or unsure where to start. One positive aspect of post-pandemic life is the rise of YouTube workout videos. This workout includes modifications for low-impact movements, making it easier on the knees, hips, and shoulders. If you’re ready to stay consistent, try pairing this workout with shorter routines or commit to a 14-day challenge. The pace is customizable, ensuring inclusivity for all fitness levels. Starting with dynamic body movements, like walking around the room, will set the tone. You will be active for 40 seconds and then rest for 20 seconds to recharge. “This workout combines core and plyometrics for 10 minutes of 45 seconds of work and 15 seconds of rest,” Mentus explains. “This workout consists of three sets of six minutes of exercises for 30 seconds each with one-minute breaks in between,” says Mentus. This workout uses the whole body and a lot of plyometric moves and core exercises. Whether you're in for a follow-along workout or committing to a multi-week program, choose the work you put in. If you are a beginner, start with 20 seconds and build up to one minute. Then, she does jumping jacks for one minute. For 15 minutes, prepare to feel the upper body and lower body burn as you perform deadlifts, bent-over rows, hang cleans, squats and presses, and back lunges. For 12 minutes, complete as many rounds of the three exercises we've listed below as you can. HIIT workouts, particularly when we're talking about the best HIIT workout to burn belly fat, may be grueling, but they are also super versatile. You can mix body weight and weights to build a fantastic muscle-building fat-burning circuit. Sprint workouts that include 20 seconds of maximum effort and then walking or jogging for 40 seconds for a total of 15 minutes is a great starting point. In this workout, you’ll perform each exercise for 40 seconds, followed by 20 seconds of recovery. A higher VO₂ max means more stamina, better cardiovascular health, and a stronger foundation for healthy aging. In this workout, each move lasts 40 seconds, followed by a 20-second rest. Usually Daniel and I design and write our own routines, but this time he asked me the favor of writing his next workout for him. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! However, HIIT with bodyweight exercises can be just as effective if you cannot get to a gym for your workout. The more calories you burn, the more likely you will be in your calorie deficit for the day, which will lead to melting fat off your body in no time. As mentioned above, your workout will already be shorter than a more extended aerobic cardio session, and you will burn more calories in less time. The excess post-exercise oxygen consumption (EPOC) effect is when your body continues burning calories at an elevated rate even after your workout is completed. Now, let’s dive into the best standing HIIT exercises for weight loss. Incorporating these standing HIIT exercises into your routine can significantly boost your weight-loss efforts. The beauty of HIIT lies in its efficiency, offering maximum benefits in a shorter time compared to traditional workouts. In fact, intensity, not time, is more important for getting those fat-torching benefits. Studies have found that a higher resting heart rate is linked with lower physical fitness, higher blood pressure and higher body weight. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. While many people have a love-hate relationship with burpees, you can’t deny that they’re a fantastic full-body exercise that targets multiple muscle groups, boosts your heart rate, and incinerates calories to help blast away belly fat. So, if you’re ready to elevate your fitness and reveal well-defined abs hidden beneath stubborn belly fat, read on for Furr’s 10-minute bodyweight HIIT workout to maximize belly fat loss. If you're looking for a quick and efficient bodyweight routine that's going to challenge you, try this HIIT workout. They target your core and provide a good cardio workout. Star jumps are a high-intensity plyometric exercise that works your entire body. Lateral hops enhance agility and coordination while providing a high-intensity cardio workout. Jumping jacks are classic cardio moves that speed up your heart rate. But what if you could burn way more calories in way less time? A common misconception is that you must do long boring cardio sessions to burn extra calories. By dedicating just 15 minutes, you can make a positive impact on your fitness and well-being. The excess post-exercise oxygen consumption (EPOC) effect is when your body continues burning calories at an elevated rate even after your workout is completed.In this workout, each move lasts 40 seconds, followed by a 20-second rest.In crunch position, crunch with your left elbow, bringing up your right knee at the same time.Cooling down not only improves flexibility but also allows your body to recover.The treadmill also usually has a heart rate monitor available to ensure you are in the appropriate zone.This exercise engages your core, arms, and shoulders, helping build strength and stability.After any workout, it’s essential to cool down and stretch the muscles you worked.As a result, your body will use its anaerobic system instead of its aerobic one to produce energy.After pushing through this 15-minute anti-aging HIIT for fat loss workout for women over 50, it’s important to stretch and breathe.You’ll find no jumping in this high-calorie burning session. This isn’t just about burning belly fat; it’s a holistic approach to toning and strengthening every muscle in your body. In this energizing 10-minute session, we use a seamless mix of all-standing boxing exercises to get rid of that stubborn belly fat. Beginners should perform HIIT workouts for fat loss 1-2 times a week. For each exercise, you will do the indicated time or reps and take the rest of the minute as the rest. To ensure your heart rate stays nice and high, jump from the high plank position required for push-ups to the standing starting position needed for jumping rope. Sometimes it works best to use some of each in your workout to break up the monotony. For example, if you love Crossfit or the rowing machine, these HIIT rowing workouts may be exactly what you're looking for. Engelschall's workout opts for a very small rest period, just 10 seconds, followed by 50 seconds of work. Featuring liberal use of squat movements, this is a great workout to net you sculpted buns and core muscles as well as make you sweat. Using the best exercise machines to lose weight, such as rowing or elliptical machines offer a safe, low-impact solution, but not everyone has the space to store them, or can access the gym. This can be problematic for several groups of people, including older exercisers, those who suffer joint or mobility issues, and people who are currently overweight. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. I have personally seen results in 2 weeks as far as weight lifting growth. For myself I struggle to group the proper muscle groups together and finding myself into a boring workout after a month. Every person is different when it comes to a workout routine. Join in on a guided workout, build your own stack for the day, or go all in on a multi week program.