What’s the very best HIIT Format to lose weight


Belly Fat Burner HIIT High Intensity Interval Training Workout with No Equipment

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Best Way To Burn Fat

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Fastest Way To Lose Weight And Burn Fat Abnormal H.I.I.T Workout

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Is HIIT the most effective way to lose weight?

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If you want to add HIIT to your weight-loss efforts, Feito recommends starting with this format: 1-minute interval; 3-minute recovery, up to 5 sets. Use those recovery periods to fine-tune your intensity. For example, if that 3-minute rest feels too short, lower the intensity of your next interval. However, interval training produced 28 percent more weight loss, with sprint interval training shown to be the most effective and efficient way to reduce body weight quickly. Alternating four.

After my doctor let me know that I was considered medically obese, I researched calorie counting, adopted the 80-20 rule for weight loss, started doing HIIT workouts, and shed the weight. Afterburn Training = Massive Fat Loss. One of the biggest fat loss advantages of HIIT workouts is the Afterburn effect.This is where your body can keep burning fat way longer after you’ve finished your workout..

Just imagine yourself sitting on the couch the night after completing a HIIT workout having your fat burning engines going full force even though you’re not doing a thing. HIIT Workout for Fat-Loss. Monday Full-body weight training; Tuesday HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total) Wednesday Full-body weight training; Thursday HIIT workout: 30 sec. active rest (walk or jog), 30 sec. work/sprint, repeat 7 more times (8 rounds total).

There are multiple protocols under the HIIT umbrella, the most popular of which might just be Tabata training. The extra-intense format consists of 8 rounds of 20 seconds of all-out work, then 10. High Intensity Interval Training (HIIT) is fast becoming one of the most popular forms of cardiovascular exercise. It is, as the name suggests, intervals or short time periods of intense exercising, followed by short rest periods in a cycle or circuit. We have collected 20 of the best HIIT weight loss infographic workouts for you to try out.

HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. “HIIT is. High intensity interval training (HIIT) can be beneficial for many reasons. For starters, it is an effective way to complete a full workout in 10-15 minutes. It can help you burn calories and give.

HIIT is a workout method that alternates between high-intensity exercise and lower-intensity training or active/passive recovery. The intervals can last anywhere from 20 seconds to one minute, depending on the HIIT protocol. A Tabata workout, for example, involves 20 seconds of all-out effort followed by 10 seconds of rest.

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In addition, focus on HIIT, which alternates short bursts (one to two minutes) of high-intensity exercise with short bursts (one to two minutes) at a lower intensity.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Conversely, Moro et al. [146] found that in resistance-trained subjects following a 16-hour fasting/8-hour feeding cycle (16/8) resulted in significantly greater loss in fat mass (-1.6 vs. -0.3-kg) with no differences in muscle mass.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Using a scale of 1 to 10, where 10 is the hardest exercise you can perform, HIIT work intervals should be between an 8 and 10, while the recovery intervals should be between a 4 and 6.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

One study found that after twenty weeks of training, the participants who performed HIIT (high-intensity interval training) lost more body fat than those who engaged in steady-state endurance training (like long, slow treadmill runs).

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Sample HII T Sessions HIIT protocol 1: Sprint 10 seconds, walk 50 seconds, perform 10 times.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

HIIT training has proven to be quite helpful in losing weight, since we continue burning fat long after we stop the workout.

“Why Did I Come into This Room?: A Candid Conversation about Aging” by Joan Lunden
from Why Did I Come into This Room?: A Candid Conversation about Aging
by Joan Lunden
Forefront Books, 2020

According to ACSM, HIIT

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

To do this, you need to dedicate two or three days per week to fifteen to twenty-five minutes of high-intensity interval training (HIIT) with resistance bands or weights.

“Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10” by Shane Ellison
from Over the Counter Natural Cures, Expanded Edition: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10
by Shane Ellison
Sourcebooks, 2014

The HIIT protocol was combined with resistance training (“RT-HITT” group) or 20 minutes of moderate-intensity aerobic exercise on a cycle ergometer (AT-HIIT).

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

Additionally, Tenorio and collaborators have also showed that HIIT three times a week for 24 weeks was more effective in decreasing leptin than low-intensity aerobic exercise (−22.8% vs. −13.6%) when energy expenditure in both conditions was of 350 kcals [62].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I will try to keep updating daily my progress
    1st Day✔️
    2nd Day✔️
    3rd Day: My legs are really sore because I am doing other workouts too, so I will do it in the evening

  • Letting everyone know I was pretty chubby weighing at 160 lbs but when I started being committed I’ve lost over 20 pounds and achieved a 6 pack!!! IF YOU GUYS HAVE A GOOD DIET AND STAY CONSISTENT WITH THE WORKOUTS YOUR GOALS WILL BE REACHED

  • Ok so I’m 11 years old, I’m a bit overweight and fat, I am going to try to do these workouts every day for a year. I will give you information weekly.

  • I’ve been doing another routine for a month aside from this and lemme tell y’all, this is KILLIN ME and it’s only my first time tryin it

  • As expert, I think Custokebon Secrets is actually good way to lost lots of weight. Why not give it a shot? maybe it’ll work for you too.

  • Firstly thank you for the great content and doing the full workout and jumping straight into it. I hate it when people talk for 10 minutes then talk in between the actual rounds.

    I just did my first HITT workout (25th may 20).
    My plan is to do it 4-5 times a week in the morning with 2-3 sets (I will alternate with your other HIIT workout videos).
    I’ve finally decided to cook for myself now and fixed up my diet.
    Will do this for next 30 days will update on my results on 21st June 2020.

    Height 5ft 8in
    Wight 73kg
    Body fat (assuming its 20%-25% (will buy body fat measurements for my weigh in at the end)

    Let’s Go!

  • Hi, have you thought about this diet plan known as the Custokebon Secrets? My buddy says it helps people lost lots of weight. Is that possible? I also heard numerous great review about this diet plan. Thoughts?

  • This video is definitely great! It helps me remember of the time when my sister used Custokebon Secrets to lose 16 pounds and enjoy being healthy again! Many people would like to lose fat, however we also require to stay healthy, and that is what Custokebon Secrets given.

  • Do anybody know about Custokebon Secrets? Does it really work? I hear many individuals lost their weight with this popular lose weight diet plan.

  • Gonna do it tomrrow i did it today and i sweat bullets. Btw im starting tomrrow and im doing it two times a day ill update you all. Like so i wont forget

    Day 1: done could barely breath im 200 pounds at 14 so i see why plus im doing it twice

    Day 2: done

    Day 3: gonna do a next workout cause this is working out legs and fat i dont need working on.

  • I’m 12 years old gonna do this workout 4x a week I’m going to be updating I’m over weight 165 pounds I’m going to do this for 2 months Weight{165lbs}. Height {5,6}

  • The video is useful, I like the music also you don’t get to edit your video its original that’s more genuine. And the advice is cool. More sleep and eating proper diet. One like from India northeast. Also Shared to friends.

  • I remember doing this with good amount of stamina before the lockdown everyday after school and I just did this today after 2-3 months and I’m dying ����
    But I will do this every week to get used to it! ❤️

  • As specialist, I do believe Custokebon Secrets is actually great way to lost a ton of fat. Why don’t you give it a shot? maybe it is going to work for you too.

  • ok, this is so hard but i should do it for myself. my weight is 55 kg my height is 1.61 m
    i lost 5 kg in 2 week only by eggs diet (3 day in week) i confess i didn’t do it like it should because there are things i hate it like milk, tomato but i didn’t eat something is not in the diet.

    now this workout with this diet i will get the body that i want

    8/5/2020: there is few to do, and i’ll get wonderful abs. yeeees

  • The after-burn effect lasts for about two hours and then drops off exponentially to a point of being negligible although present. Sometimes up to 24 hours but that’s rare. Usually the first two to three hours after your work is where most of your after burn will be.

  • Bro thank you so much man. I started doing these HITT workouts and here the results.
    January 2020 94kg
    May 2020 75kg
    This has seriously helped me loose weight in the best and quickest way.
    Much respect

  • Doing this everyday day for a month will update everyday,,FYI: I’m also doing this video: https://youtu.be/AqUO8npvBIU twice before I start this workout
    Day1: a lot of sweating done
    Day2: lots of sweat done
    Day3: Skipped aha
    Day4: Done the video twice since I skipped yesterday HELLA SWEAT
    Day5: Done lots of sweat still
    Day6: Less sweat today. Heartbeat racing, but Done
    Day 7: Was Sunday Leg day but still managed to do my other workout twice(link at the top of this comment)and a T25 work out,went to the park for lunges and running
    Day8: Did the video Twice since I missed yesterday because of leg day( now decided I’ll be doing the video twice)along with Brandon carters(link at the top) video twice as well

    Had to stop for 2 weeks as I injured my leg but restarted yday
    Monday 15 June 2020: done
    Tuesday 16 June 2020: sweating, done
    Wednesday 17 June 2020: done
    Thursday 18 June 2020: done
    Friday 19 June 2020: done
    Saturday 20 June 2020: weekend relax. Only did the video once instead of twice and the other suicide six pack workout once

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I see a lot of people keep on speaking about this popular fat burn method.

  • 4 Million views is Crazy!!
    So happy so many of you have seen progress from this!!
    Don’t Forget to follow me on instagram!!
    @Abnormal_Beings I post daily fitness/Calisthenics content!
    Much love to all of you guys
    Tayo (Abnormal_Beings)

  • I’m 5,4 165 pounds.

    Gonna try to commit to this workout and do it 2x a day for 3 weeks. Will update my final weight when done.
    Pairing this with a diet and three other YouTube workouts.

  • in 1 minute of hiit your burn 11-16 calories. now if you did this for an hour you would burn 1100 to 1600 calories thats if you could do it that long. while cycling on an exercise bike you will burn between 400-600+ and hour ( i can cycle for 3 hours a day on an exercise bike which is between 1200-1800 calories ). if you can not maintain hiit and hour or how many calories you want to burn per day then it is useless. hiit will help with stamina and endurance but not burning fat unlesss you are extremely fit. the after burn is only 30-33 for 24-48 hours so it would take you 30 days to burn 1 pound of fat hiit is not effective for weightloss unless you are in a calorie deficient and dont have time to workout.

  • Thank u so much for getting straight to the workout and writing the tips down as text!!! I hate when people start talking too much I lose interest

  • Bro your hiit workout is amazing I’m all pump up after doing this but Damn! I gotta tell you my stamina is f** at the same time feeling amazing bro ❤��

  • I just did my first ever three rounds cause I am overwight and want to get fit y the time I go back to school I want to get to 8 stone and I weigh 10 stone wish me luck ��

  • My best quarantine workout. I was desperate for some high intensity work after 3 weeks of sitting about. Sweating a bit significantly improves my mood all day. Done it 5 times over a week and my hams don’t ache quite so much any more. Not sure about the belly fat. Did a BEFORE photo. we’ll see

  • This video is definitely amazing! It helps me remember of times when my wife used Custokebon Secrets to get rid of 18 lbs and enjoy being healthy again! Most of us would like to lose fat, but we also require to stay nutritious, which is what Custokebon Secrets gifted.

  • I think working out with a dude makes it easier to follow than working out with a girl. Idk I just find it more like oh shit he’s watching so I’m trying harder ��

  • Has anyone tried Custokebon Secrets? (do a search on google) We have heard numerous awesome things about this popular weight loss secrets.

  • Ok imma do this for a month no bs Day1: it was hell I stopped a lot of times in between to catch my breath and drink some water after I was done and checked I have lost one pound but I think that it was just water from sweat I will be trying to heat healthily as well. Edit: Day2: a bit easier than day one much less breaks than yesterday it was a bit easier but still stopping between 10-5 seconds before the next excercise Edit: Day 3 this is death I did it in his same speed and almost past out I completed it without stopping except barely for a few second lost 1.5 pounds Edit: Day 4 rest

    Edit: Day 5 i did it at the same speed and pace it was much easier to do but it was the most painful and killer one yet

    Edit: Day 6 same speed as him stopped a lot more than usual and was out of breath more but it wasn’t as painful

  • i just started this workout just now but i only did it for 1 round,may add more rounds in the future. i will share my result in 2 weeks:)

  • As expert, I’m sure Custokebon Secrets is great way to lost crazy amounts of fat. Why not give it a shot? perhaps it is going to work for you too.

  • Amazing routine, I practice Kyokushinkan karate though but I constantly use your videos to exercise before training my karate techniques!! Thank so much!! Greetings from Honduras ����

  • Aight ima be doing this from now on until idk when it’s currently Tuesday 9th of June, I started a diet on Thursday on the 4th of June I think, when I started I was 102kg now I’m 100.6 kg, i currently finished this workout 12:27am, yes I’m living in Australia

    Day 1right now I’m tired asf, it wasn’t easy, especially the last 3 workouts, come back tmr

    Day 211:39pm 9th June, finished, I wasn’t really sweating at the start but around half way and to the end I really started sweating a lot, it welp easier but was still hard, I’m currently 99.6 kg

  • I’m watching this just because of your hot body and naked torso.. nice tattoo

    By the way you don’t need to lose weight. Just stay healthy ❤❤❤

  • If you are watching this video you know deep down you can do this. The fact that you are watching it right now proved you can do it.

  • Thanks you very much! I really like it! Can you explain how should I read the calories count, please? Is it the number of the left or the right? Why you display two numbers, please? Many thanks!

  • Been working abs at least a half hour for a month and half, no brilliant results. The food is the killer. Trying to stray motivated to stay away from the junk is hard. Hopefully this will help.

  • I am 15 years old and am 6’0, I had my first diet weighing 115 kilos in January and then went down to 101 kilos within 2 months then I took a break and ate 1 meal a day and kept the same weight until now, I am going on another diet now, I started on July 5th and I am writing this on the 9th, I have been doing this workout since the 6th and here are my results so far, I will be recording everyday. Day 1, 100.5 Day 2, 99.9 Day 3, 99,3 more will come

  • I liked this workout. If you could add an audible sing our beep at the beginning and end of the rest periods it would be very helpful. I found that I had to watch the screen closer than I wanted to be able to catch the transactions.

  • I do it 5 times a week and my upper abs are showing in just 2 weeks. This is the hardest hiit workout i ever seen. Thank you so much. (Sorry for my english)

  • I’m starting right now, but also worried cause i stop working out in the middle ��
    Edit: I did the first 2 rounds n then fell asleep on the floor

  • As expert, I’m sure Custokebon Secrets can be great way to lost crazy amounts of weight. Why don’t you give it a shot? maybe it can work for you too.

  • Is it okay to do these exercises if iam a girl??
    All my fat goes directly to my legs thighs n butt, i wanna get thinner not necessarily muscular, i just want to get rid of the fat, should i do these exercises?

  • Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people burn their weight with this popular fat burn method.

  • Food is the first step. I have done Intermittent fasting for 2 years plus HITT. But still not been able to get a defined ABS. Food is my problem. Yet I don’t eat junk food. I don’t eat enough sometimes. So my body refuses to gain muscle. FOOD is the number one priority.
    This workouts are hard. No matter how often we do it. They are hard

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover that a great suggestions about how you can lost tons of fat. Why don’t you give it a chance? maybe it’ll work for you too.

  • I notice lots of people keep on talking about Custokebon Secrets. But Im not sure if it’s good. Have you ever try this popular lose weight secrets?

  • Any one tested out the Custokebon Secrets (search on google)? We have noticed many amazing things about this popular weight loss secrets.

  • Has anyone used the Custokebon Secrets to lost crazy amounts of fat? Just do a search engine search. On there you will discover that an awesome suggestions about how exactly you can lost lots of weight. Why not give it a chance? perhaps it will work for you too.

  • Any one tested out the Custokebon Secrets (just google it)? I have heard several awesome things about this popular weight loss diet plan.

  • Has anyone tried Custokebon Secrets? (do a google search) We’ve heard numerous awesome things about this popular weight loss method.

  • Is Custokebon Secrets helpful to lost a lot of weight? I have read many good things about Custokebon Secrets (just google search it).

  • Is Custokebon Secrets useful to lost a lot of weight? I’ve learn a lot of good things about Custokebon Secrets (do a google search).

  • I love your channel! I have been following you for years and my favourites are the short workouts, I can’t cope with more than 20 minutes��

  • I am watching this and i want to do it but i am wondering if it is okay for the knees as i saw lunges �� i hate lunges it hurts my knees

  • I have a question please, U guys always keep saying that we need to have a lot of water after this workouts… Can u please tell us how much exactly we need to drink cuz I keep drinking water and i don’t really know if it’s enough or I need more

  • I’m going to the beach in a week from now and I’m committing to do this and an ab strengthener every day until then. Along with eating clean and drinking lots of water. Bikini body summer 2020! Who’s with me?!

  • That’s not a bad amount of calories for 15 minutes.

    If you can put in the time for consistent 1+ hour cardio, you’re going to get a MUCH higher caloric deficit, but if you’ve gotta squeeze working out into small time frames this looks pretty awesome!

    And remember my overweight peers, moving more weight is more calories burned!

  • This workout looks super hard I don’t think I’m gonna be able to do it. Especially when I see that it’s hard for you. I’ll probably pass out.

  • This was the like the hunger games of short cardio workouts. Why on earth did I volunteer as tribute?!? I felt like a boss after it though

  • I went to my Trainer and said “I wanna look like Chris Heria”… My Trainer looked me up and down and said “Yeah, we can get your body pretty close for sure… but from the neck up ��… your not Chris” lol. Appreciate the content dude, you changed my life.

  • Hi, have you considered this kind of diet plan called the Custokebon Secrets? My work buddy says it helps people lost tons of weight. Is that possible? I also noticed numerous excellent review relating to this diet plan. Thoughts?

  • Second week doing it, I feel I get stronger, this week I could complete whole workout, feels great, my legs were shaking, sweating like crazy, I would say it’s leg burning workout lol, Thanks Fitness Blender

  • trying to get back in my fitness! this was perfect but my newly recovered sprained ankle is like a bit sensitive but still proud nonetheless! ����

  • After this excercise, i feel like infected by corona. Its hard to breath and food just like punishment for me, thats happen for about 45 minutes, and in the rest of the day, i feel like popeye after ate spinach..

  • Hi friends. I lost weight following this diet: the2weekdietnow. com (G00GLE it)
    It is a diet that helped me lose 5 pounds in 2 weeks.

  • This along with boxing got me in great shape, I am now able to do this workout twice in a row, thanks for making such challenging and beneficial exercises