Many people are not able to exercise daily because of their busy schedules and time limitations. If you are also struggling to balance your work life with your fitness regime, then doing a quick 20-30 minutes HIIT (High-Intensity Interval Training) every day might help. It will give you a toned body and burn belly fat in a minimal time.
Health Shots spoke to Angela Tamang, personal trainer, and standard Coach at FITTR, who listed some great HIIT workouts to burn belly fat.
“Tamang says, “Exercising regularly is also proven to boost mood and reduce feelings of depression, anxiety, and stress. HIIT is highly effective as it is time-efficient, improves appetite, cuts cravings and can be customized to suit individual needs. It can help achieve your weight loss goals faster than any other workout form.”
“HIIT involves alternating between high intensity and low-intensity exercise activity in rapid succession. Each activity is performed at one level of intensity for a certain period and then switched over to the other level of intensity without taking any rest/break in between. This session is done in a quick time but burns massive calories,” Tamang told Health Shots.
Here are a few benefits of doing HIIT workout:
- As HIIT is anaerobic, the primary source of fuel for HIIT is glycogen (carbohydrates) rather than fat.
- HIIT helps burn more calories and enhances energy expenditure in a short span of time as compared to what you would burn in traditional cardio.
- If you have a busy schedule, but make expenditure high, then squeezing in a quick HIIT session can be a rescue.
Here is a quick HIIT workout schedule that can help you reduce belly fat before going to office or after it:
1. Alternate shoulder tap
- Kneel in a plank position with your legs hip-width apart, ankles crossed, and body forming a straight line.
- Keep your hips and shoulders at a level in front of you and lift one palm on the top of your opposite arm. Pause for one second before returning to start.
- Repeat on the other side. That’s one rep. Repeat this 20 times.
2. Walking Lunges
- Stand upright with your feet shoulder-width apart. While doing this, keep your hands by the side of your body or on your hips.
- Check your posture —your torso should be upright and tall, core engaged, your shoulders back and chin lifted.
- Take a step forward with your right leg, putting the weight into your heel.
- Bend the right knee, lowering down and keeping it parallel to the floor in a lunge position. Pause for a beat.
- Move your left foot forward without moving the right leg. Now, repeat the same movement with the left leg. After this, pause as your left leg is parallel to the floor in a lunge position.
- Repeat this movement, “walking” forward as you lunge, alternating legs.
3. Squats To Overhead Press
- Stand keeping your legs slightly wider than hip-distance apart. Keep your arms raised to shoulder height and elbows bent.
- Bend your knees as if sitting in a chair while keeping the weight on your heels.
- Press the dumbbells overhead as you return to a standing position while straightening your legs.
4. Farmers’ walk
- On either side of your torso, hold a dumbbell or a weight of your choice in each hand.
- Maintain a firm and upright posture as you engage your core and back.
- Take measured steps while maintaining proper posture.
5. Biceps curl
- Begin by standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
- Hold one dumbbell in each hand and let your arms relax at either side of your body with palms facing forward.
- Keep your upper arms stable and shoulders relaxed. Bend the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. Exhale while lifting.
- Lower the weights to the starting position.
- Do 8–10 curls, then rest and do one or two more sets.
6. Bench dips
- Sit down on a bench, staircase or any elevated surface and keep your hands next to your thighs.
- Now, walk with your feet out and extend your legs, lifting your bottom off the bench and holding it there with extended arms.
- Hinge at the elbow and lower your body as much as possible, or until your arms make a 90-degree angle.
- Push up through with your palms back to start.
7. Glute bridge
- Tighten your buttocks and abdominal muscles by pushing your low back to the ground.
- Raise your hips so that your knees and shoulders are in a straight line.
- Squeeze your core and pull your belly button back towards your spine.
- Hold for 20 to 30 seconds, lower the hips and return to the starting position.
8. Leg raises
- Lie down on your back while keeping your legs straight and together.
- Straighten your legs and lift them to the ceiling until your butt comes off the floor.
- Slowly lower your legs down until they are just above the floor. Hold for a moment.
- Raise your legs back up and repeat.