HIIT for Weight Loss Intense Interval Training Workouts – A Effective Tool


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HIIT is a type of training involving repeated short bouts of high intensity cardiovascular exercise (80% or above of your VO2 max) followed by a recovery period of low to medium intensity steady state. Times. 30 Min HIIT Workout for Fat Loss – High Intensity Interval Training with Weights at Home Women & Men. August 16, 2020 by admin 0 Comments. Both moderate, continuous exercise and high-intensity interval exercise can reduce body fat and weight.

However, interval training is more effective and efficient at promoting weight loss. Interval. HIIT cardio also known as high-intensity interval training is amazing for burning fat and weight loss. With HIIT you are doing intervals (20 – 30 seconds) at a higher intensity and then taking. [2020 Best 5 HIIT Workout for Weight Loss] Why High-Intensity Interval Training is the Most Effective Form of Cardio Fitness. by Blake the fashion market expert · 2020-08-19 Blake the fashion market.

Not only has this kind of training been found to help zap body fat, but HIIT allows you to workout harder than you would otherwise, since you’re doing the high-intensity parts in intervals. That. However, until recently, little has been known about the influence of high intensity interval training (HIIT) on weight and/or fat loss in women and men, which is the focus of this month’s research column where we review two new studies. HIIT isn’t the alpha and omega of fat loss but it can be a powerful weight loss tool when you know how to use it properly.

And that’s what we’re going to talk about in this article: What high-intensity interval training is (and what it isn’t). Why it’s great for fat loss. HIIT stands for high-intensity interval training, which refers to the short bursts of intense exercise alternated with low-intensity recovery periods that make up the protocol.

HIIT is quick and. Studies show that High Intensity Interval Training (HIIT) improves insulin sensitivity by anywhere from 23-58%. This is crucial because insulin sensitivity helps boost fat loss.

List of related literature:

This is another form of high-intensity interval training, and it follows the same basic steps as HIIT but with

“The Digest Diet: The Best Foods for Fast, Lasting Weight Loss” by Liz Vaccariello
from The Digest Diet: The Best Foods for Fast, Lasting Weight Loss
by Liz Vaccariello
Reader’s Digest, 2012

In agreement with the above studies, no differences in various body fat measurements were revealed between interval (either as HIIT or sprint interval training) and moderateintensity continuous training [141].

“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

High-intensity interval training (HIIT) can be of particular benefit in those with metabolic syndrome due to its positive effects on increasing physical fitness (maximal oxygen uptake), improving insulin sensitivity, increasing visceral fat loss and its anti-inflammatory effects.

“Clinical Naturopathy: In Practice” by Jerome Sarris, Jon Wardle
from Clinical Naturopathy: In Practice
by Jerome Sarris, Jon Wardle
Elsevier Health Sciences APAC, 2017

So is HIIT better than continuous training?

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

This is called high intensity interval training (HIIT).

“The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction” by Pamela Peeke, Mariska van Aalst
from The Hunger Fix: The Three-Stage Detox and Recovery Plan for Overeating and Food Addiction
by Pamela Peeke, Mariska van Aalst
Potter/Ten Speed/Harmony/Rodale, 2013

This is known as high-intensity interval training (HIIT).

“Heal: 101 simple ways to improve your health in a modern world” by Pete Evans
from Heal: 101 simple ways to improve your health in a modern world
by Pete Evans
Pan Macmillan Australia, 2019

What is high-intensity interval training (HIIT)?

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener W.K. Hoeger, Sharon A. Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

In addition to increasing your hormone levels, HIIT can help you burn three to nine times more fat, lower your resting heart rate, lower your blood pressure, keep your brain young by increasing circulation, and stimulate your body’s lymphatic system.

“The Hot Body Diet: The Plan to Radically Transform Your Body in 28 Days” by Michelle Lewin, Dr. Samar Yorde
from The Hot Body Diet: The Plan to Radically Transform Your Body in 28 Days
by Michelle Lewin, Dr. Samar Yorde
Penguin Publishing Group, 2018

interval-training (HIIT) program lost more body fat than participants in a lightto moderate-intensity continuous aerobic endurance group.21 Even more surprising, this finding occurred despite the fact that the vigorous-intensity group burned fewer total calories per exercise session.

“Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2016

It’s also great for lifting the heart rate and adding some fire to the HIIT session.

“The Vertue Method: A stronger, fitter, healthier you – in 28 days” by Shona Vertue
from The Vertue Method: A stronger, fitter, healthier you – in 28 days
by Shona Vertue
Hodder & Stoughton, 2017

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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  • Fast paced and powerfull workout! One of my favourites. Thank you so much! Oh! and every time when I hear that “5,4,3,2,1”, I feel soo reliefed: just as I was thinking that’s enough!

  • Great video!! Thank you! I only need to lose a few kilos as I had a baby 4 months ago ��. I’ll aim to spin every other day with the help of these videos ��. Didn’t realise how much I had missed spinning lol ��

  • 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!

  • Absolutely​ love your workouts, I switch it up every other day, I try and workout at least 4 times a week for at least 30 mins. Your workouts keep me strong for me baby. 3 months old now and getting stronger.


  • It’s alright for them they’ve got air con/fan ��….great vid much better than trying to keep track of times myself and motivating!

  • Really great video! I’m in great shape and this still is great burn. I highly recommend this video! I also recommend using the hexagon shaped dumbbells when first starting for easier balance, however, the round shaped ones offer an extra core challenge because it’s harder to balance on the crab and back-wing exercises.

  • The second one and the last one are the harder for me. Thank you guys, I hope I can see more of this kind of videos, 20-25 minutes workout.

  • 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

  • “Show that fight! Show that fight!” Seriously pumped me up to kick up my pace and finish stronger than I started! Thanks so much you guys! You made a difference in my day. My husband and I love working out with you guys! ❤️

  • Yesterday I saw my best friend after 4 months of quarantine. He said dude you lost a lot of weight!! Guess who popped into my head when he told me that?… Yup, coach and Claudia hehe

  • GCN has helped me so much during this Covid time. I can’t thank them enough! This has helped to keep me sane and relieving some excess stress lately. THANK YOU!!

  • Coach Kozac and Claudia. I have been enjoying your videos. But I’d like to know which ones to do for weight loss. I love using my dumbbells. I love the tabata ones but I want to know which are best and how many times a week you would recommend. I work out five times a week and alternate cardio and then your videos. But I would like to know the recommendation for how many a week for weight loss.

  • Dear GCN
    You may have committed the worst crime on YouTube.
    You put ads on a 20 minute workout video and made it like a 25 minute video

  • Thank You both so much for pushing me today!!! I used my 8 lbs weights for most of the exercises. A few months ago, I wouldn’t of used any weights. Or quit. I did all of this workout, EXCEPT the final one exercise. I will do 100% of it next time! I promise!!! I am starting to notice a difference on the inside of my thighs!!!!! So again! Thank You so much for these workouts!!!!!!!!!

  • ***WARNING***

    Dear window shoppers of this workout.

    Do NOT watch this workout from the comfort of your sofa/bed and assume it is easy this workout is a killer. I had the assumption that I will be able to do 2 rounds of this workout…I just drowned in my own sweat. ��

    Well done yet again Coach and Claudia! 100% and some. You guys were made for this job! I never thought working out would be my ‘me time.’

    You have made me physically and mentally stronger.

    God bless you both.

  • Hi Coach & Claudia, another winner! Sweating like Coach (and glowing like Claudia):D Thanks again and looking forward to the next one with you both!

  • Coach you and your wife Claudia are a part of my daily routine. Thank you so much for your videos for all levels, time durations, difficulty levels, age groups and genders. My father was stuck without his walks during the Corona lockdown (which still continues). I introduced him to your seated workout for seniors now he follows many of your 45 minutes low impact standing workouts. I don’t care for perfect balance and greek god appeal, but I do care for how suitable the workout is for my needs and you totally cater to all types. Thank you for that great energy the two of you share on the videos. My love and best wishes to your little one.

  • 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

  • Hi Coach Kozak and Claudia First thanks for all your great workouts! I was hoping you could answer this for me.. that was a hard workout but it did not get my heart rate up, is it still effective?

  • 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

  • One of the many things I love about these workouts is the pace! I’ve done so many workouts that I’ve memorized so I could keep exercising during all the talking. I can barely keep up and I absolutely love that! I’ve been recommending your workouts to all my family and friends! You guys are amazing, thank you both!!!

  • This was absolutely fantastic after my strength training routine. Like a soft fluffy dollop of whip cream with a cherry on top. I feel so pumped and rejuvenated, damn. Thank you!

  • Thanks so much for these workouts!!!! You guys inspire me sooo much!! I have a question though, I”ve heard that you can do ab workouts every day, I do your 8 min ab workouts. Is it ok to do them every day without ret for them?? Or should u take rest days for them?

  • alright, going to do this every day, or, as often as possible during quarantine because I’d like to get fitter. (I wouldn’t call myself over-weight, but I have pudge I’d like to get rid of. This is coming from someone who does very light exercise regularly (I try walk every day)). I’ll update as I go along:D

    10/4/2020 didn’t complete the exercise, I don’t think I got past the second set of sets. however, it helped release some knots in my back that were like, oOf, painful. I’m honestly kind of proud of myself for just getting the motivation to start. My goal for tomorrow isn’t to necessarily complete the video, but to make sure I atleast try again and get further.
    14/4/2020took a break over easter, got further into the routine, but not completed yet. I did find what I did though easier than before, so thta’s good.:D

  • I like the part where he just took off his sneaker. I just have one question. When the shoes have to come off, is that part of the advanced or modified workout? According to the theory of relativity, the mass of the shoe particles is irrelevant to the activity being performed.

  • 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’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

  • This workout is always great!!!! I have done it several times… great if you don’t have time to go for one hour swim or any other activity that takes me more than one hour workout

  • As a Thank You l watch the ads, as you guys have been helping me so much during these quarantine times!! (and I may appear in one of these yt ads too �� as I just shot a commercial for a famous brand ����)

  • 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��

  • Awesome workout! I missed Claudia’s voice but then I realized that this is a 2016 video..we love you Coach! but, now that we can hear Claudia voice we all know she compliments your workout videos so well:)!

  • 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

  • It used to take me an hour to complete this, now I only pause it twice and get it done within 30-35 mins.:) thank you FitnessBlender!

  • Holy crap.. this workout is KILLER! I’m plus size and made it through.. with a bit longer of a break between groups lol. I did a mix of the modified and advanced.. I would recommend this workout for a good fat burner. I’m sweating and breathing hard! I also choose to have pump up music blasting, which helps make it through the burn

  • I hate this freaking work out. By far the most difficult of the 30 minute 500 cal workout. I feel like time moves in slow motion as I do it. Also when they say 30 seconds they often mean 40to45. Thanks for the sweatfest!

  • Looks easy watching but tried it and nearly vomited lol but will continue trying this because this is really ammaaaazzzziing and I swear like too much❤️ love you guys❤️❤️❤️

  • Just started out on my cycling journey. 45 next Thursday ready for this challenge, see if i can handle this session a little better next time.

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

  • 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

  • Hei man! Love your videos! I was wondering if you have some spare time to teach me a thing or two about workout and dieting balance? I dont really have the money to get a personal trainer and I kept trying and failing to get in shape on my own no matter how much exercise I do.

  • 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.

  • @ 16:05 hahaha working from home and this moment just made me laugh so loud it had everyone on my hangouts meeting questioning me. “i was wondering what that was” hahaha

  • 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?!

  • I’m kinda young and have joint gouts, this is why i can’t gain so much. But if i have so much energy or inspiration, this is one of the greatest way to feel happy. The music, the inspiration, both are fantastic.

    Thank you for it!

  • Second time today at well as yesterday twice a day for u 2 motivate me also this is a betrayed wife workout to regain self esteem

  • Loved the workout and rhythm of the beat.. Just subscribed. Looking forward to more of this type of workout. U guys make it enjoyable. ����

  • Loved this workout. can you send me a link to the best workout in your opinion to loose weight from your waist please. my tummy is my problem are �� thanks so much Hasfit for being there with me on my journey ☺��

  • Can anyone help me with a query_ can I change a HIIT routine everytime I do it in the week or no, I should stay with one for a minimum 3-4 weeks to see actual benefits? Asking since most of the HIIT routines are structured somewhat the same with almost similar exercises if not the same.

  • 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 did almost everything close to her except when it came side squat step n jump..I gave up and did just normal squats whole time of that exercise..and the got back to following her pace..phew..I m sweating!! Thank u!

  • You guys are seriously life changing!!! I want to sign up to regularly donate. You guys are so worth it!! For this Mama of an almost 2yr old… I am back to pre pregnancy weight and you guys have helped me push through the last 10lbs to get here. Now I’m on a mission to be healthier and leaner than ever. From the bottom of my heart, thank you!!!

  • 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! ����

  • wasn’t looking at the clock and you said 2nd round was done. Thought it was over and then you said 3rd round. One of the worse and best moments of my life but I made it to the end. Love you guys.

  • I have been working on a variety of your videos for a couple of weeks. I was getting discouraged because I didn’t see no results, but after I finished this video I know I’m getting stronger. Thank you both for your incredible videos.

  • 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!

  • I didn’t want to work out today. But I kept it moving no rest for the weary right? But this workout out was a sweat fest. I didn’t start out sweating but the more intense it got I am now drenched. But I feel real good that I pushed. Thank you for this workout. ��������

  • workout that includes warm up and cool down ��������
    perfect package
    not like other fitness routines that give no importance to them

  • Hi there. I am loving all of your workouts. I just have a question though. When I follow one of these routines how many sets should I do. Is one set at 6 minutes really enough. I also walk and try to get 10,000 steps in.

  • WHEEEEW! I can’t believe i’m still alive! hahahaha. I took turns watching one or the other of you! I’m sweating big time. I’m 59 yrs old so I don’t actually come here very often. I let my body “speak” to me. You are such a lovely couple!!

  • Let me tell ya, I was expecting the normal two rounds & I thought I did it! But, boy was I wrong…the third round threw me off gaurd. But, I did it…thanks for the surprise! ��

  • Okay so I’m gonna do this at least 3x a week and I’ll come back every week to update how I’m doing. I do not weight myself but last time i did so I was 72kg (I’m 164cm). This time I’m for real about getting fit ��

    UPDATE (as of aug 15th). I gotta be honest, it took me a good couple weeks to actually get my ass of the couch/bed, but I started out doing this particular workout twice a week. Then I decided doing it three times, and now I’m doing it 3 to 4 times a week. I have lost a veeeery visible amount of weight, as I said before I don’t weight myself as a personal preference but oh boy. My weight loss is significantly visible and I am two sizes down!

  • 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..

  • i did it i did it i did it! Sunday night after cleaning my whole place I did it because I knew I needed to after going out last night and having wine and pizza at 8:45pm… Now I can relax, wake up and work out again:)

  • 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.

  • A screwed up sluggish metabolism (and family history of diabetes) kept my blood sugar, triglycerides and cholesterol on the borderline, even while I had been jogging/walking everyday for more than a decade now. But since I did this, my all those nasty stuff in my blood was significantly lowered. This burns major calories. I also lost some tenacious fat around my waist that have been there forever.

  • This was fun, although not quite as challenging as your other videos. So I did up my weights on the last round and that did it! So it’s in the weights! I had fun, especially the last one move. Thank you

  • The HASfit tremendous duo, once agin, upping the workout game. Serious workout for a crisp 30. Well done. Well brought. Congratulations on your baby!!!

  • Whew the last round of iso planks got my left leg to do the shaky thing so I guess I used up the leg today! Great workout, thanks for the video!

  • Awesome, am very sweaty. I couldnt be bothered but halfway found my energy and my kids were joining in the jogs behind me laughing lol

  • Hi, I just did this workout and I feel great! Very tough but satisfying. I just have one question….how is this considered HIIT if there is no rest period between each exercise? There are no intervals?

  • Woooo! That was rough. I used to dread cardio, but after doing your 5 day HIIT challenges I attempted this one. It was awesome! I feel great! Loving all these videos!

  • Wow! 6 minutes seems like nothing… But this is an awesome HIIT workout that makes you sweat.. makes me feel energized all day! Thanks for this!

  • That is NOT HIIT. If all you need is 30 or even 60 seconds of rest, your NOT going as hard as you can. If your going ALL OUT, there’s no way that you can continue without at least 2 minutes of rest, if not 3 minutes of rest. This is NOT HIIT.

  • started with you in 2017. back then I lost 7 kgs in a month and now in lockdown after gyms are shut I rely on fitness blender totally. Burning like hell. Thanks

  • These workouts are amazing! I never really comment but I really wanted to comment today and say thank you for these amazing workouts I discovered hasfit when quarantine started and now I’m down 35 pounds! I finally have the body I have always wanted and I couldn’t have done it without you guys! I had literally spent years trying to lose weight and tried many different workouts and none had been as effective as these! Thank you so much for making my fitness goals a reality!

  • Today was my first day into starting to jog to get to my 5-mile goal in a few weeks. Did this workout after my jog-walk.

    Workout complete 06.05.2020 6.42am.

  • 2nd time doing this workout SMASHED IT!!
    I had a sluggish day today over ate �� I wasn’t going to workout today but thank you God for kicking my butt up and making me do this workout. I don’t feel so guilty now and I know I will wake up in the morning in a positive mood.

    Thank you Coach and Claudia. Your both a Godsend.

  • finally, a hiit worout with weights and not just cardio.. i love weights /strength and i love hiit, but pure cardio is just necessary evil for me.. so this is perfect.. subscribed! i am trying this tomorrow!

  • Recently started trying some of these. Heading into first hip replacement surgery very soon. Already had both knees and a toe joint done so I need low intensity although I am quite fit. So far, I am liking these and they have some new moves for me. Glad to be here.

  • 6 years later, this workout is still perfect!
    Short & sweet and gets my heart pumping.
    If you’re staying home right now due to the coronavirus, don’t forget to exercise!
    Stay healthy & safe all!

  • I would rather do more different exercises than 3 sets of all of them. I like not knowing what is coming. By the third time I know and dread it.

  • Thanks for the video Kelly! I’ve been doing this video at least once a week the past few months. You make burpees look easy. I kicked through that one until recently. I can now burpee & switchfoot. Thanks again.

  • For some reason I had to take lots of extra breaks during this workout. I don’t know if it was just me or if this is an extra hard workout.

  • The best part that i love the most is the last stretching part itz really amazing feeling, you feel your body us resting and like you didi something good,a feeling of accomplishment ��

  • I can workout at the gym but I prefer to watch your videos. I get a full body workout and sweat more during a 30 min. video than I do with all the stuff at the gym. THANK YOU!!

  • Kelly I am a guy and you put me through hell with this, but I love you thanks. I do cardio twice a week. Plus I always let the commercials play so I can get myself mentally prepared for you guys.

  • Hello everyone! I am glad that we are all getting through this workout together.
    Does anyone feel nauseous during the toe touch stretching part?

  • Thank you so much for kicking my butt. Another fantastic session from my favorite coaches! I’ve been doing your workouts four days a week for months and I’m so proud of my progress. You guys have been instrumental in my journey to change the way I take care of my mind body and spirit. I can’t thank you enough

  • omg i can actually say that i like this workout, i mean i didnt make it through the whole thing, but I will definitely come back tomorrow.

  • i promised myself i would work out every single day. no matter what. im so out of shape and i need to lose weight and i remember hiit workouts did wonders when i lost weight a few years back so here i am again. i couldnt get past 13 minutes of this workout so im going to update hopefully every day to remind myself and discipline myself. hopefully i will motivate others too.

    day one— 13 minutes

    okay so oops. ive been running a mile every day except today i went home sick from school soooo my dad wouldnt let me run BUT im gonna run tomorrow right after school and then i wont be able to work out until sunday bc im going to a service camp thing lol. anyway yea heres my update ahhhhhhhh

  • You guys are lit!! Thanks so much for motivating me with your positive/kickbutt attitude. Appreciate your hard work!! #HASFITtribe

  • great video! I’m going to try this after work today. My run time is god awful and i leave for bootcamp at the beginning of jan. any other tips for dropping my run time? my push ups and sit ups are great! its just the run..