9 HIIT Workouts To Shred Belly Fat In No Time 💪🏼🏋🏼
9 HIIT Workouts To Shred Belly Fat In No Time 💪🏼🏋🏼
Losing weight and toning your body require discipline, a daily diet, and exercise. However, a plan is crucial to achieving your dream body. Challenges like weight-loss plateaus and stubborn belly fat can be overcome. Celebrities and athletes recommend high-intensity interval training (HIIT) for achieving washboard abs. This video discusses the benefits of HIIT workouts and their potential benefits.
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#losebellyfat #hiitworkout #bestie
✅ Sources: https://pastebin.com/tnMfy2R0
⌛Timestamps:
⏱️ Intro - 0:00
⏱️ Why is belly fat so stubborn? - 00:54
⏱️ What is a HIIT workout? - 02:47
⏱️ HIIT Workouts To Try - 03:52
⏱️ 1. High Knees - 04:36
⏱️ 2. Burpees - 05:33
⏱️ 3. Jumping lunges - 06:45
⏱️ 4. High-intensity jumping jacks - 07:29
⏱️ 5. Mountain climbers - 08:20
⏱️ 6. Jump squats - 09:08
⏱️ 7. Russian twist - 10:00
⏱️ 8. Flutter kicks - 10:45
⏱️ 9. Bicycle crunches - 11:16
⏱️ What are the benefits of an HIIT workout? - 12:20
⏱️ 1. You’ll burn a lot of calories - 12:32
⏱️ 2. Your metabolism gets a boost - 13:28
⏱️ 3. You’ll be actually burning fat - 14:05
⏱️ 4. HIIT can help you build muscles - 14:42
⏱️ 5. Your blood pressure will be better managed - 15:30
🎵 Music:
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✍️ Summary:
High knees, burpees, jumping lunges, jumping jacks, mountain climbers, jump squats, Russian twists, and flutter kicks are exercises that can help tone your abs, hamstrings, calves, glutes, and quads. These exercises target your lower abs, hip flexors, and quads, as well as your hamstrings, calves, glutes, and quads. High knees involve standing straight with your legs wide apart, while burpees work on your abs, chest, shoulders, triceps, and biceps. Jumping lunges strengthen your hip flexors, adductors, and lower abs, as well as your hamstrings, calves, glutes, and quads. High-intensity jumping jacks work on your core, hamstrings, hip flexors, and shoulders, as well as your quads, glutes, calves, and hamstrings. Mountain climbers strengthen your shoulders, obliques, and triceps, while jump squats engage your lower abs, quads, hamstrings, calves, and glutes. Russian twists work on your upper and lower abs, obliques, quads, and hamstrings. Flutter kicks are an easy and fun exercise that can tone your abs and glutes. Bicycle crunches are a great exercise to finish your HIIT workout, targeting your lower abs, obliques, quads, glutes, and hamstrings.
For more information, please watch the video until the very end.
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Content
0.14 -> Trying to get in shape?
1.699 -> We are with you!
3.26 -> Losing weight and toning your body takes a
lot of discipline.
6.87 -> You have to pay attention to your diet and
exercise daily.
10.61 -> But it still won’t guarantee you your dream
body unless you go into it with a plan.
15.349 -> You might come across challenges, like a weight
loss plateau, during your fitness journey.
20.35 -> Even worse is the belly fat, which is so stubborn
that you feel like you are at a dead end.
25.939 -> Getting rid of belly fat might be difficult,
but not impossible.
29.84 -> Several people, including celebrities, vouch
for the amazing benefits of “High Intensity
34.862 -> Interval Training (HIIT)” to help you get
washboard abs.
38.56 -> In today’s video, we’ll be talking about
HIIT in detail.
42.28 -> Which HIIT workout should you try first?
44.7 -> Are HIIT exercises really beneficial for you?
47.43 -> We’ll talk about all of these AND more.
54.5 -> Why is belly fat so stubborn?
57.06 -> Before we move ahead with the discussion about
HIIT exercises, let’s first understand what
61.46 -> makes belly fat so stubborn.
63.91 -> Belly fat is often resistant to weight loss,
even if you’ve made amazing progress or
68.32 -> met your weight goals.
69.92 -> There could be a number of complex reasons
behind this, like your unique genetic makeup
74.65 -> and hormonal processes.
76.59 -> Let me explain to you the fat-burning process
first.
79.69 -> Your body has fat stores that release fat
cells into your bloodstream when you’re
84.74 -> in fat-burning mode.
86.24 -> These fat cells are burned to give your body
the energy it needs to exist.
90.27 -> There are also chemical messengers called
hormones in your body that signal biological
96.2 -> activity.
97.2 -> Your body releases hormones during the fat
loss process, which are further responsible
101.74 -> for minimizing fat stores in multiple areas
of your body.
106.27 -> These are various types of receptors located
on the outer surface of your fat cells that
111.299 -> receive the signals sent through hormones.
114.53 -> Just like different people have different
attitudes, some fat cell receptors allow easy
119.18 -> access to the fat stored within, while others
tend to guard the fat vigorously.
124.25 -> Your abdominal fat cells have receptors with
attitude problems.
127.719 -> They do not allow the easy release of fat.
130.7 -> As a result, your belly fat is resistant to
your weight loss efforts.
134.79 -> So, what’s the solution?
137.44 -> Reducing your body fat percentage is the answer
to this menace.
141.43 -> If your overall body fat percentage drops
low enough, your body will begin burning the
146.18 -> fat in your belly.
147.54 -> But the catch is that achieving this overall
fat percentage in your body is highly challenging,
153.349 -> as it can be quite low.
155.459 -> Moderate exercise and dietary regimens can
sometimes be futile.
159.84 -> This is where high-intensity interval training
(HIIT) steps in.
164.7 -> Wondering what’s that?
165.7 -> You’re about to find out.
167.36 -> What is a high-intensity interval training
(HIIT) workout?
170.53 -> The best part about HIIT is that you don’t
need to exercise for hours on end to get results.
176.17 -> It involves short bursts of intense exercise
alternated with low-intensity recovery periods.
182.019 -> It is time-efficient and effective.
184.28 -> A typical HIIT workout would last anywhere
from 10 to 30 minutes.
189.23 -> Imagine burning your belly fat with just half
an hour of exercise.
193.01 -> Something you couldn’t do during your lunch
hour, maybe?
195.549 -> Don’t let the short duration tell you anything
else.
198.74 -> Research has found that HIIT offers health
benefits similar to twice as much moderate-intensity
203.79 -> exercise.
205.159 -> Another awesome fact about HIIT is that you
don’t need complex equipment to do it.
209.92 -> You can do HIIT workouts using dumbbells,
a treadmill, stationary bikes, and other gym
215.29 -> equipment.
216.29 -> But a classic HIIT workout session can be
easily done through bodyweight exercises.
221.65 -> And they’re just as effective.
223.41 -> So, what are some HIIT exercises you can do
without any heavy equipment?
227.66 -> Let’s move on to our next section of HIIT
exercises using bodyweight.
231.75 -> HIIT Workouts To Try
Each HIIT workout is done in rounds.
236.25 -> Every round would consist of 30 seconds of
as quick an exercise as possible, then a recovery
241.099 -> period of several minutes of slow, easy exercise.
244.81 -> If you want, you can amp up the challenge
by increasing resistance or picking up a dumbbell.
249.75 -> The intense phase would have higher resistance,
while the recovering period has low resistance.
255.909 -> This complete set is considered ‘one round’
or ‘one repetition’.
260.93 -> Complete six such repetitions in one workout.
263.93 -> Basically, the aim is to get your heart rate
up through short intervals of vigorous exercise.
269.68 -> Now that you are clear on the number of repetitions
and duration of each HIIT workout, let’s
274.11 -> get talking about how to do them.
276.039 -> 1.
277.039 -> High Knees
This HIIT exercise will work on your lower
280.99 -> abs, hip flexors, and quads.
283.77 -> It also strengthens your hamstrings, calves,
and glutes.
287.82 -> To begin this exercise, you need to first
stand straight.
291.52 -> Your legs should be as wide apart as your
shoulders.
294.84 -> Make sure you are looking straight.
296.73 -> Jump by bringing your right knee up as much
as you can and then putting it back on the
300.669 -> floor.
301.669 -> Do the same with your left knee.
303.169 -> Alternate between them at high speed.
304.99 -> Go as fast as you can.
306.699 -> If done fast enough, it would look like you’re
jogging, except that your knees are going
311.16 -> much higher each time you lift them up.
313.48 -> If you would like, you can keep your arms
straight ahead and try to get your knees to
317.74 -> touch your palms.
319.69 -> Exercise is certainly important to lose weight
and burn belly fat.
323.9 -> But what about your diet and other habits
that have an impact on the scale?
328.06 -> Here’s a video you can watch on 9 Morning
Hacks that helps burn belly fat.
333.289 -> 2.
334.289 -> Burpees
This exercise would work on your abs, chest,
338.9 -> shoulders, triceps, and biceps.
341.74 -> It also strengthens your calves, glutes, quads,
lats, and hamstrings.
346.92 -> You need to start this exercise by holding
yourself in a squatting position.
351.64 -> Your spine needs to be neutral, and all your
weight should be on your heels.
356.08 -> Your shoulders should be pinched back while
the buttocks are pushed out and the arms are
360.48 -> in front.
361.789 -> Squat thrust, and touch the floor with both
your palms.
366.12 -> Extend your legs behind you to support the
lower part of your body.
369.54 -> Make sure you keep your toes flexed on the
floor.
372.069 -> In this position, flex your elbows and do
a push-up.
375.99 -> Make sure your chest touches the floor.
378.63 -> You can then return to the squat thrust position.
381.54 -> From here, do a frog jump.
383.64 -> You do this by bringing your legs to your
palms and then raising your arms up and jumping.
388.47 -> You can repeat this exercise a few times,
usually in sets of 15.
392.41 -> Take a break between each set for about 15
seconds.
404.449 -> 3.
406.779 -> Jumping lunges
This exercise strengthens your hip flexors,
411.46 -> adductors, and lower abs.
413.56 -> It also works on your hamstrings, calves,
glutes, and quads.
418.41 -> To begin this exercise, stand straight with
your legs shoulder-width apart.
423.68 -> Place your left leg in front of you.
425.539 -> While keeping your spine straight, go down
to the floor so that your right leg’s femur
429.91 -> is perpendicular to the floor.
432.31 -> Jump from this position.
433.63 -> But before you land, put your right leg in
front.
436.84 -> This time, your left leg’s femur will be
perpendicular to the floor.
441.07 -> Do the same again, and swap both legs every
time.
444.36 -> As you get the hang of it, increase the intensity
at which you do this exercise.
449.599 -> 4.
451.37 -> High-intensity jumping jacks
Do you want shapely calves and a strong, stable
455.599 -> core?
456.599 -> You need to try jumping jacks.
458.479 -> This exercise works on your core, hamstrings,
hip flexors, and shoulders.
462.62 -> You’ll also feel the impact on your quads,
glutes, calves, and hamstrings.
468.12 -> Begin by standing straight and keeping your
feet as wide as your hips.
472.509 -> Your shoulders need to be relaxed.
474.46 -> Look straight ahead.
475.93 -> Jump with your full strength, and while doing
it, move your feet laterally apart.
480.979 -> Bring your arms to the sides of your head
at the same time.
484.03 -> Do another jump and return to your starting
position.
487.639 -> Repeat this exercise for a few sets and increase
the intensity as you go along.
492.52 -> It is best to do three sets of 15 jumps each.
496.09 -> Don’t forget to take a rest for a few seconds
between each set.
499.979 -> 5.
500.979 -> Mountain climbers
If you have always wanted strong and toned
504.349 -> abs, you need to include mountain climbers
in your workout regime.
507.84 -> This exercise is good for not just your lower
and upper abs but also your shoulders, obliques,
514.269 -> and triceps.
515.6 -> It strengthens your hamstrings, quads, lats,
and glutes.
520.35 -> Ready to begin?
521.99 -> Start by lying in the plank position.
524.31 -> Your hands should be placed on the floor and
a little wider than your shoulders.
528.55 -> Make sure your elbows are placed directly
underneath your shoulders.
531.97 -> Bring your right knee towards your chest.
533.66 -> But don’t lift your hips while doing this.
536.18 -> Now bring it back to the original position,
but move your left knee up.
540.399 -> Keep alternating between both knees.
543.12 -> Increase the intensity as you go.
545.11 -> Make sure your core is engaged while doing
this exercise.
548.74 -> 6.
549.85 -> Jump squats
If you are looking to try exercises that engage
553.41 -> your lower abs, go for jump squats.
556.529 -> Not just your abs, but this exercise also
strengthens your quads, hamstrings, calves,
563.05 -> and glutes.
564.279 -> You start by standing straight and keeping
your spine neutral.
568.17 -> Your shoulders should be relaxed while you
look straight ahead.
571.86 -> Your feet should be spread out at a 45-degree
angle.
575.07 -> Now push your hips backward and go into the
squatting position by bending your knees.
580.44 -> Bring your hands together near your chest.
582.54 -> Go back to the starting position with a jump.
584.709 -> You can throw your hands to the side to get
some momentum.
587.75 -> When you land, make sure you do not land on
the balls of your feet.
591.25 -> Otherwise, you can get injured.
593.18 -> Go back to the squatting position and repeat
the exercise.
596.9 -> Keep increasing the speed.
598.459 -> Give it all your focus and energy.
600.459 -> 7.
601.459 -> Russian twist
This exercise works on your upper and lower
605.1 -> abs.
606.18 -> It also helps your obliques, quads, and hamstrings.
610.22 -> You begin by sitting on the floor with your
legs close to each other.
614.17 -> Your knees should be bent, and your feet should
lie flat on the floor.
618.51 -> From this position, lean back a little so
that your feet are off the floor.
623.3 -> Bring your palms to each other.
624.91 -> This is the starting position.
626.48 -> Make sure to keep your core engaged.
628.44 -> Now twist your upper body to one side.
631.1 -> You will need to move your head in the same
direction you have twisted your upper body.
636.019 -> Then twist to the other side.
638.13 -> You can do 40 reps of this exercise at a faster
pace.
642.18 -> Be sure to take a few seconds to rest between
each set.
645.37 -> 8.
646.37 -> Flutter kicks
You can get toned abs and strong glutes and
650.41 -> quads with flutter kicks.
652.1 -> It’s easy to perform and fun to do.
654.57 -> To begin, lie down on the floor.
657.019 -> Keep your hands close to your body.
659.1 -> Lift your legs away from the floor.
661.06 -> Bring the right leg down, but not so far that
it touches the floor.
664.56 -> Now bring the left leg down while pushing
the right leg up at the same time.
669.36 -> Do this repeatedly, as in a fluttering motion.
672.43 -> If done properly, it would look as if you
were swimming.
675.16 -> Go as fast as you can.
676.87 -> 9.
677.87 -> Bicycle crunches
You can conclude your HIIT workout with bicycle
681.51 -> crunches, which work remarkably well on your
lower abs and obliques.
685.85 -> It is also good for your quads, glutes, and
hamstrings.
689.49 -> You begin this exercise by lying on your back
on the floor.
693.18 -> Push your head away from the floor.
694.67 -> To support the head, you can put your thumbs
behind your ears while the rest of the fingers
698.88 -> are at the back of the head.
700.36 -> Now lift both your legs off the floor and
bend your knees.
704.19 -> This will be your starting position for this
exercise.
707.19 -> Next, extend your left leg, but don’t put
your foot down on the ground.
711.66 -> Twist your upper body so that your left elbow
touches your right knee.
715.97 -> Take a breath and return to your starting
position.
718.89 -> Exhale and do the same on the other side.
721.1 -> Do this repeatedly, but increase the speed
of the exercise as you go along.
725.529 -> Make sure you inhale and exhale in between
while twisting your upper body.
730.55 -> You can do 3 sets of 20–25 reps of this
exercise.
735.19 -> But make sure you take a break between the
sets for around 20 seconds.
739.49 -> What are the benefits of an HIIT workout?
742.29 -> You might wonder if there are any science-backed
advantages to HIIT workouts.
746.279 -> As it turns out, it does provide some unique
health benefits.
750.43 -> Let me run them by you quickly.
752.11 -> You’ll burn a lot of calories
HIIT workouts are typically done for just
756.529 -> 30 minutes, but they burn several more calories
than you would expect.
760.63 -> Studies have tried to compare calories burned
during HIIT, weight training, running, and
765.61 -> biking.
766.61 -> All the activities were done for 30 minutes
each, and the results were nothing less than
770.74 -> amazing.
772.1 -> Experts concluded that the HIIT workout routine
burned 25–30% more calories than other forms
778.6 -> of exercise.
779.81 -> Please be aware that the HIIT repetition for
this study involved 20 seconds of maximum
784.709 -> effort and 40 seconds of rest.
787.18 -> Do you know what this means?
789.48 -> Compared to those who were running and biking,
people who were doing HIIT workouts actually
794.56 -> spent only one-third of their time exercising.
797.209 -> Amazing.
798.209 -> Isn’t it?
799.25 -> So, the next time you try to excuse yourself
from exercising due to a lack of time, remember
804.63 -> that HIIT is an option.
806.29 -> It might even work better for you.
808.36 -> Your metabolism gets a boost
Imagine how wonderful it would be if you could
813.279 -> keep burning calories even after you are done
exercising.
816.6 -> HIIT can do that for you.
818.519 -> Experts say HIIT increases your metabolic
rate for hours after exercise.
823.839 -> In fact, the boost in metabolism after HIIT
exercise is greater than that after jogging
829.82 -> or weight training.
830.839 -> That’s not all.
832.04 -> HIIT has the unique ability to shift your
metabolism towards burning fat for fuel instead
837.31 -> of carbs.
838.31 -> I don’t know about you, but I am certainly
pumped to go for round two of jumping jacks
843.079 -> and the Russian twist.
844.399 -> Are you?
845.399 -> You’ll be actually burning fat
We just talked about how HIIT tricks your
849.89 -> body into burning fat for energy.
852.13 -> Otherwise, generally, your body’s go-to
source of fuel is carbs.
856.68 -> If you’re focused on losing fat instead
of just weight, include HIIT in your daily
860.62 -> exercise regime.
862.19 -> An analysis of various studies, taking a historical
perspective into consideration, has found
867.35 -> this to be true.
868.639 -> When adult participants with obesity or overweight
were studied, it was found that HIIT can reduce
874.149 -> body fat despite the relatively short time
commitment.
877.67 -> HIIT will bring down the fat percentage in
your body and reduce your waist circumference.
882.259 -> HIIT can help you build muscles
If you research weight loss in detail, you’ll
888.43 -> come across several articles explaining the
ill effects of mindless dieting and extremely
894.14 -> strenuous workouts.
895.83 -> Your weight might go down, but instead of
burning fat, you could end up losing muscle.
900.57 -> But if you are into HIIT exercises, you’re
relatively safe.
904.449 -> HIIT helps with fat loss, but it is also good
at helping increase muscle mass in certain
909.52 -> people.
910.52 -> You’ll gain muscle mass primarily in the
muscles you’re using the most, like those
914.2 -> in your legs and trunk.
915.399 -> But HIIT isn’t a replacement for strength
training.
919 -> Weight training will always be the gold standard
for building muscles.
923.41 -> High-intensity interval training is capable
of supporting a small amount of muscle growth.
927.75 -> It’s still better.
929.319 -> Isn't it?
930.319 -> Your blood pressure will be better managed
Weight loss is one of the benefits of exercising
935.46 -> daily.
936.46 -> But the biggest motivation for so many of
us is the health benefits it offers.
940.42 -> Healthcare experts recommend living an active
lifestyle to prevent chronic diseases like
945.29 -> diabetes, hypertension, and cardiovascular
health challenges.
949.74 -> But is the same true for HIIT as well?
952.389 -> Research indicates high-intensity interval
training can reduce heart rate and blood pressure
957.74 -> in people who are either overweight or obese.
961.57 -> A study involving eight weeks of HIIT on a
stationary bike confirms this.
966.56 -> The participants saw a drop in blood pressure
that was comparable to what traditional, ongoing
972.74 -> endurance training would have produced in
adults with high blood pressure.
977.47 -> During this study, the HIIT group of participants
exercised only three times per week for 20
983.029 -> minutes per day.
984.199 -> On the other hand, the endurance training
group exercised four days per week for 30
989.13 -> minutes per day.
990.199 -> Still, the HIIT group experienced such astonishing
results.
994.579 -> Some experts have even gone further and claimed
that HIIT workouts can reduce blood pressure
1000.759 -> more than the frequently recommended moderate-intensity
exercise.
1004.52 -> So, which side are you on?
1006.76 -> HIIT or the regular moderate-intensity exercise
regime?
1010.66 -> We wish losing weight was a walk in the park.
1014.06 -> But unfortunately, it is not, and there are
so many things that can confuse us on the
1019.17 -> way to our dream body.
1020.709 -> There will be experts claiming strength training
is better.
1024.22 -> Others would vouch for the benefits of cardio.
1026.87 -> Who should you trust?
1028.4 -> Let's settle a few such debates.
1030.25 -> Continue the discussion with a couple more
Bestie videos on exercising to lose weight.
1035.54 -> Shall we?
1036.809 -> Watch: Which Is Better For Your Weight Loss:
Cardio Or Weights?
1040.73 -> You can also try our video on Why Skipping
Rope Could Help You Lose Weight Faster Than
1045.51 -> Running
Go ahead, click one.
1048 -> Or better yet, watch both and learn more about
workouts that help you lose weight.
1052.04 -> Have you tried HIIT before?
1053.04 -> Did it work for you?
1054.04 -> Let us know in the comments below!
Source: https://www.youtube.com/watch?v=MYe4GWmkSU8