How To Lose Weight And Burn More Than 300 Calories Per Day In Just 9 Minutes
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Wondering how to lose weight? Hitting the gym religiously or getting onto keto may seem like the obvious answers at first. But they don’t always work out for everyone. Moreover, there’s a difference between the plan and the feasibility of execution; especially considering your long workdays. So if you’ve done everything you could think of to burn fat and lose weight, maybe it’s time to give your regular gym sessions a break and adopt some new workout routines for more effective results. Yes, finding the time to exercise at home in order to lose weight could prove to be a challenge particularly if you are a beginner and require some guidance. But if you’ve heard of High-Intensity Interval Training (HIIT), you would know that it requires very little time — just 9 minutes in this case — and can give you the results you desire quickly. So before you get started, here’s everything you need to know about how to lose weight with HIIT.
How to lose weight with High-Intensity Interval Training (HIIT)
High-Intensity Interval Training, or HIIT as it is popularly known, has emerged as one of the top fitness trends in the past couple of years. It involves performing exercises that get your heart beat racing. These exercises are usually performed only for a short period of time at maximum intensity followed by short bursts of low intensity exercises, the total activity can be completed in about 15 minutes. If you’re trying to lose the ‘afterburn’ fat from your body, it is an excellent option. After the HIIT workout, your body tends to require more energy to repair itself, so even after you’re done exercising, you end up burning more calories. Therefore not only is HIIT an effective option when it comes to how to lose weight but it is also time efficient.
How to lose weight with Tabata
A Japanese form of the HIIT workout is called Tabata.
Tabata only lasts for about four minutes and helps you burn more than 330 calories within that time. Tabata was first studied by Japanese professor Dr. Izumi Tabata while conducting research on training methods for the Japanese Olympic speed-skating team. As per fitness app 8Fit’s guide, the study conducted by Tabata and his team in 1996 compared moderate-intensity continuous workout (60 minute) with HIIT (4 minutes). The study revealed that this HIIT strategy not only strengthens muscles but also improves the cardiovascular system.
Since then, Tabata has been an extremely popular form of fitness. It follows a basic exercise structure involving high-intensity exercises for 20 seconds followed by 10 seconds of rest. This has to be repeated eight times for each exercise. Tabata doesn’t follow specific exercises, so you can basically perform any form of cardio, such as burpees, squats or kettlebell exercises.
Tabata can be performed anywhere and at any time since it doesn’t require any equipment. So, if you’re performing squats for the first four minutes, this is how you go about it.
How to lose weight the HIIT way with squats
Firstly, separate your feet between hip width and shoulder width apart. Ensure to keep your toes facing forward. Anchor your feet to the ground with all the weight on your heels. Puff out your chest as you get lower while hinging at the hips. Angle your knees slightly outward, keeping them aligned with your ankles, as you sit back and down. Ensure to not collapse inwards. Rise slowly while maintaining proper form and put weight on your heels, squeezing your glutes at the top. Perform these regular squats for about 20 seconds followed by 10 seconds of rest. Repeat this 30-second routine about eight times. However exhausted you are at the end of the set, do not stop. You can slow down if you wish but it is essential to complete the set.
After you’re done with four minutes of squats, rest for about 60 seconds before you continue to the next exercise which will again last for four minutes. Opt for mountain climbers since they get your heart pounding faster, and that’s the key to burning maximum calories. Here’s how you should go about the exercise.
How to lose weight with mountain climbers
Mountain climbers not only increase your heart rate but also help sculpt your abs and shoulders. Follow the same pattern as you did for squats with 20 seconds of exercise followed by 10 seconds rest between sessions. Kneel down on all fours and keep your hands on the ground directly under your shoulders. Maintain a plank position by extending your legs behind you, keeping your toes curled under and lift your hips high. Keep your entire body tight, with every muscle tensed up to maintain a straight line from your head to your heels. Extend your left foot straight at the back while you pull your right knee inward toward your chest. Repeat the same on the other side. Alternate between your legs and repeat in quick succession for 20 seconds. Rest for 10 seconds and repeat the session eight times.