Fitness

30 Minutes Full Body HIIT Fat Burning Exercise

So many people refrain from indulging in fully body HIIT which is effective in fat burning workouts because they

can’t afford an hour in the gym every day. We get you covered in that respect. This 30 Minutes Full Body HIIT Fat

Burning Exercise is a weight loss plan modified to suit your tight schedule. It turns out that just 30 minutes is what

you need to cut stubborn body fat.

 

The science behind HIIT workout

Nothing burns fat like fully body HIIT. Fully body HIIT or High-Intensity Interval Training is a form of cardio

performed at high intensity for a short duration with an equally spaced resting phase. Fat burning HIIT workouts

are an excellent way to burn maximum amount of fat in a short period of time. The major difference between

cardio and HIIT is that cardio is aerobic while HIIT is anaerobic.

 

 “Studies have shown that with HIIT there is a dramatic improvement

in exercise performance despite the low training volume,”

explains Beth Sheehan, a professional practice advisor for Exercise and Sports Science Australia.

 

Morning is the best time to do hit workouts for weight loss. Kickstart your metabolism rate in the morning so you

can burn more fat as you go through the rest of the day.

30 Minutes Full Body HIIT Fat Burning Exercise

Burning fat can be tedious. I have made it easy for you with this 30 minutes full body HITT fat burning exercise. You can perform them at any time of the day

To get the most out of this workout—all while preventing injury, ensure that you train with a group or a certified

personal trainer.

 

30 Minutes Full Body Hiit Fat Burning Exercise

 

This 30 minutes full body HIIT workout is composed of eight exercises-Burpees, Lunge Jumps, Rope Jumping,

Push-Ups, Incline Sprint, Russian Twist, jumping squat and high knees. Each exercise indicated in the guide is

timed. With each circuit lasting 7.40 minutes, doing 4 sets will result in 30 minutes full body HIIT

1.     BURPEES

Burpees engage all the muscles in your body. It targets calves, quads, hamstrings, core, chest, shoulders, triceps,

biceps, glutes and lats.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • First, stand up straight, then get into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push-up position and immediately drop your chest to the ground.
  • Bow your chest up, then return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.

BENEFITS OF BURPEES

  • Burpees burn mega calories. Since burpees are an intense full body exercise, they burn a ton of calories. They burn up to 50% more fat than moderate exercise.
  • With burpees, you’ll work your arms, chest, quads, glutes, hamstrings, and abs.
  • Burpees are great for developing conditioning and endurance, and they get your heart rate u-fast.

2.     Push-ups

If you want to lose maximum weight, to build strength and develop a tight and well toned upper body and core,

within a short period of time, look no further than the push-up.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Assume a plank position; elevate torso and legs off the ground by extending elbows.
  • Space hands just outside of shoulder width, with palms flat on the floor.
  • Position feet hip-width apart or closer; heels up and toes against the floor.
  • Keep body straight by maintaining a neutral spine and tensed core.

BENEFITS

  • Pushups burn calories and fat fastly.
  • It builds a bigger chest, shoulder and arm muscles.
  • It is a multi-joint exercise that works on your multiple muscles.

3.     HIGH KNEES

The main objective of this exercise is to get your knees as high as you can. This HIIT is surely going to burn a lot of

calories. It targets lower abs, quads, hamstrings hip flexors, glutes, and calves.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Stand straight, keep your legs shoulder-width apart and look straight ahead.
  • Jump, bring your right knee up and place your right foot back on the floor.
  • Jump and bring left foot back on the floor.
  • Do this alternately and at high speed. This should look like you spot jogging, except that your knees are higher. You may keep your arms extended in front of you and let your knees touch your palms when you do the exercise.

BENEFITS OF HIGH KNEES

  • You can burn a huge number of calories with this particular exercise in a short space of time.
  • High knees are an outstanding and easy cardio workout.
  • This workout can be used to increase explosive power for sprinters.

4.     Rope Jumping

Jumping rope is a great calorie-burner. You’d have to run an 8 minute mile to work off more calories than you’d

burn jumping rope.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Adjust the rope by holding the handles and stepping on the rope.
  • Shorten the rope so the handles reach your armpits.
  • Hold both rope handles in one hand and swing the rope to develop a feel for the rhythm.
  • Next, without using the rope, practice jumping.
  • Finally, put the two together. You’ll probably do well to jump continuously for one minute.

BENEFITS

  • Rope jumping burns 10—16 calories a minute. Work your jump rope exercise into three 10 minutes rounds and you’re looking at 480 calories in half an hour.
  • Skipping rope improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time.
  • This intensity workout also increases bone density.
30 MINUTES FULL BODY HITT FAT BURNING EXERCISE

Burning fat can be tedious. I have made it easy for you with this 30 minutes full body HITT fat burning exercise. You can perform them at any time of the day

5.     Jumping  Squats

Jump squats are a high-intensity plyometric exercise that is excellent for building explosive power, conditioning

the muscles and joints of the lower body.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep.
  • Land as quietly as possible, which requires control.
  • Do two to three sets of 1o reps
  • Make sure to jump with your whole foot, not just your toes.

BENEFITS

  • Squats help you build muscle and thus directly help burn more fat.
  • It helps to maintain mobility and balance.
  • Jumping squats boosts your sports performance-jump higher and run faster.

6.     RUSSIAN TWIST

This rotational move works your obliques and entire core to give you a strong foundation for all sports.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Start by sitting on the floor, with your knees bent and feet flat on the ground.
  • Then, lean back so your upper body is at 45-degree angle to the floor. Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward.
  • Link your hands together in front of your chest, then brace your core and raise your legs up off the ground…….
  • Rotate your arms all the way over to one side, then, do the same in the other direction. Count that as one rep and aim for 20 in total.

BENEFITS

  • This exercise removes unhealthy fat in a natural way from your system.
  • Another benefit is that the Russian twist helps to improve body muscle.
  • When doing the exercise, it will automatically help to improve body metabolism.

7.     INCLINE SPRINT

Incline sprint workout will help you burn fat and feel like you actually accomplished something.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Get on the treadmill.
  • Walk for a few minutes.
  • Gradually increase the incline and speed.
  • Run your ass off for 20-30 seconds.
  • Continue to run while trying to push the down button on the treadmill to slow it down.
  • Repeat

BENEFITS

  • It burns more calories than regular abs exercises done on the floor.
  • It also works on your glute and hamstrings, supports proper posture and improves balance.
  • This exercise helps you burn more calories while working for multiple muscle groups and help to shape your body, giving it that sculpted, toned look.

8.     Lunge Jumps

The lunge jump is an excellent functional bodyweight exercise promoting gains in balance, stability, power and

speed.

30 Minutes Full Body HIIT Fat Burning Exercise

HOW TO DO IT

  • Begin in a lunge position.
  • Stand with your feet hip-width apart, then take a big step forward and lower until both knees are bent at a 90 degrees angle.
  • Make sure your torso is kept upright and as straight as possible throughout.
  • immediately drop into another lunge but with the opposite leg forwards.
  • Make sure you land as softly as possible.

BENEFITS

  • Lunges strengthen your lower body and increase your core strength.
  • Also, Lunges help in achieving proper body balance and coordination.
  • Lunges increase body metabolism, helping to flush unhealthy fats out of your body system.

CONCLUSION

The high-intensity interval training is a routine you must involve in to flush fat out of your body. Persevering in this

intense workout will afford you the confidence to tackle other challenges that come your way mentally and

physically.

 

30 MINUTES FULL BODY HITT FAT BURNING EXERCISE

Burning fat can be tedious. I have made it easy for you with this 30 minutes full body HITT fat burning exercise. You can perform them at any time of the day

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