High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest or lower intensity. HIIT workouts are designed to maximize calorie burn, improve cardiovascular fitness, and increase metabolism. In this article, we’ll explore eight types of HIIT workouts and their benefits, including an estimated calorie burn for each type.
- Sprint Interval Training (SIT)
Sprint Interval Training (SIT) is a form of HIIT that involves short, intense sprints alternated with periods of rest or low-intensity exercise. SIT can improve cardiovascular health, increase metabolism, and burn fat. An average person can burn between 200-300 calories in a 20-minute SIT workout.
- Tabata
Tabata is a specific type of HIIT workout that involves 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for a total of four minutes. Tabata is a great way to improve cardiovascular fitness, build endurance, and burn fat. An average person can burn between 240-360 calories in a 20-minute Tabata workout.
- Bodyweight Circuit
Bodyweight Circuit is a type of HIIT workout that involves a series of bodyweight exercises, such as burpees, push-ups, and squats, performed in quick succession with little rest in between. Bodyweight Circuit can help build strength and endurance while burning fat and improving cardiovascular health. An average person can burn between 220-330 calories in a 20-minute Bodyweight Circuit workout.
- Plyometric HIIT
Plyometric HIIT involves high-intensity exercises that involve jumping, such as box jumps, jump squats, and jump lunges. Plyometric HIIT can improve explosiveness, build lower body strength, and increase cardiovascular fitness. An average person can burn between 250-375 calories in a 20-minute Plyometric HIIT workout.
- Cardio HIIT
Cardio HIIT combines cardio exercises, such as jumping jacks, mountain climbers, and high knees, with short bursts of high-intensity moves. Cardio HIIT workouts can help improve cardiovascular fitness, burn fat, and increase metabolism. An average person can burn between 230-345 calories in a 20-minute Cardio HIIT workout.
- Resistance Band HIIT
Resistance Band HIIT involves incorporating resistance bands into HIIT workouts to add an extra challenge and help build strength. Resistance bands can be used to target specific muscle groups and provide a full-body workout. An average person can burn between 200-300 calories in a 20-minute Resistance Band HIIT workout.
- Kickboxing HIIT
Kickboxing HIIT combines kickboxing moves with high-intensity interval training to improve cardiovascular fitness and strength. Kickboxing HIIT can burn calories, improve coordination, and build full-body strength. An average person can burn between 300-450 calories in a 20-minute Kickboxing HIIT workout.
- Spin Bike HIIT
Spin Bike HIIT involves high-intensity intervals performed on a stationary bike, alternating between sprints and rest periods. Spin Bike HIIT can improve cardiovascular fitness, burn fat, and build lower body strength. An average person can burn between 260-390 calories in a 20-minute Spin Bike HIIT workout.
In conclusion, HIIT workouts are a great way to maximize calorie burn, improve cardiovascular fitness, and increase metabolism. Each type of HIIT workout offers unique benefits and calorie burn estimates, so it’s important to choose a type of HIIT that align
