HIIT Workout: 2 Fitness Routines To Blast Fat!

MBB Fitness Studio - HIIT Workout

MBB Fitness Studio - HIIT Workout

HIIT Workout Explained

High Intensity Interval Training also known as a HIIT workout has become a very popular way to blast the pesky fat and lean down. HIIT training alternates between moderate and high intensity timed intervals.  Studies have shown that short, but intense workouts improve overall fat and caloric burn and favor a greater amount of weight loss than steady state cardio sessions because it taps into both anaerobic “without oxygen” and aerobic “with oxygen” systems simultaneously.  When applied to your favorite type of workout, it is considered to be a much more effective way to lose weight. Who doesn’t want a faster and more efficient way to blast fat and lose weight?!

Will I Benefit From A HIIT Workout?

Yes! Unless of course you are looking to be a sumo wrestler. All kidding aside, implementing HIIT workouts 3 times a week is especially effective for fat consumption and a fantastic method for improving exercise endurance. Below are 6 great benefits:

  • Improved body composition due to a higher fat burning effect and lower catabolic states thereby by reducing muscle consumption.

  • Increase exercise and sports performance.

  • Improve sleep patterns and increase energy.

  • Increase the metabolism by burning 20-50% more fat over steady state cardio.

  • Increase in endogenous anabolic hormone production, allowing for improved muscle gain.

  • Weight loss!  However, it will need to be with consistency & a clean diet.

HIIT Workout 1:

I have listed 5 exercise sequences to follow below. Complete each exercise - 70-80% of your max intensity.  Followed by 20 seconds of jumping jacks - 40-50% of your max intensity. Once all series of exercises are complete you may take a 1-2 min rest and repeat.

Fit Tip: Try to keep your rate of perceived exertion in the 70% range when completing the high intensity portions of the HIIT Workout.  Also, maintain your rate of perceived exertion around 50% when completing the moderate intensity phase of the HIIT Workout.

MBB Fitness Studio - Metabolic HIIT Workout

MBB Fitness Studio - Metabolic HIIT Workout

HIIT Workout 2:

I have listed 10 exercise sequences below to follow. Complete each exercise at high intensity for 30 seconds followed by 20 seconds of high knee walking while in place. Once all series of exercises are complete you may take a 1-2 min rest and repeat.

Fit Tip: Try to keep your rate of perceived exertion in the 70% range when completing the high intensity portions of the HIIT Workout.  Keep your rate of perceived exertion around 50% when completing the moderate intensity phase of the HIIT Workout.

MBB Fitness Studio - HIIT Workout at Home - Flower Mound, Tx

At MBB Fitness we believe in you! We use scientifically proven HIIT workout methods in our classes and personal training to help you blast away the pesky fat and tone up fast! We understand that HIIT training is unique for everyone and that each person starts at varying levels of intensity. Because of this, all the fitness classes at our studio are tailored with modifications to help each person succeed.  I hope you find these fitness tips helpful and good luck with your journey!


Interested in more HIIT topics?  Check out another popular HIIT workout blog post.




About the Author

Andrea Steponaitis - HIIT Workout

Andrea Steponaitis- ACSM Certified Personal Trainer

Andrea Steponaitis, owner of MBB Fitness, specializes in personal training, group fitness classes, prenatal / postnatal fitness, weight loss services & nutritional counseling.  As a former collegiate cheerleader her passion and enthusiasm shines through in everything she does! 

Read more about Andrea...


Posted on July 29, 2015 and filed under Bodybuilding.