6 Extensive Workouts that WORK OUT!

When we talk about extensive workouts to burn the fat in your body – HIIT workout always comes in the top list.

It is because HIIT or High-Intensity Interval Training is based on the “Hard work, Short Rests” principle. However, five main variables can significantly alter the benefits of your workout. Two of these variables are your duration of work and your rest periods. In general, more extended work periods improve endurance better than shorter ones, while working for 40 seconds and resting for the 20s is a better method of developing power. 

Then there is the intensity of each work period. When you do HIIT, you need to push hard to get the most benefit from it, and you also need to maintain a consistent level of effort during each session. There’s no point in going all-out since you won’t be capable of sustaining it throughout the workout.

Fourth, how do you rest? Do you completely stop or break the exercise into active recoveries, like riding a bike slowly to recover? Then, after your next work period, you can flush the lactic acid out of your body.

Finally, you have the total volume, as in how many intervals you perform. HIIT is straightforward to do too much, and the workout ends up being no good because you can’t maintain the intensity. It is generally best to start slowly and work up to a high volume. Then, add another round when it feels comfortable, but reduce the rest period slightly.

6 Extensive Workouts

1. Fat-burning kettlebell workouts

Louisiana University found that kettlebell swings, cleans, and deadlifts were slightly more effective than traditional sprint training, whereas the bells burned more calories. We like a circuit here—repetition of 3 to 5 rounds, followed by 30 seconds of rest.

2. The All-Out Exercise Bike Workout

Exercising on a bicycle is excellent for studies because it’s not too technical, you have little risk of injury, and it’s impossible to wreck yourself. In addition, the bike is the ideal machine for stimulating every muscle fibre possible in “supramaximal” efforts. Strength and conditioning coaches at Premier League clubs tend to favour the Tabata protocol when looking to improve the fitness levels of footballers in the preseason. An exercise bike is used to perform as often as four times per week. 

3. HIIT Workout with Ropes 

The College of New Jersey researchers found that battle ropes burned more energy and produced a higher average heart rate than 13 other exercises. 

To follow the protocol, do one arm wave for 15 seconds, then two arms waves for 15 seconds, followed by 60 seconds rest.

4. A Sprint Workout 

Performing a “Production training” workout ensures you can work at your maximum effort for a short time. Combined with long rests, they create short, hard exercise intervals that will improve your power. So, when you’re trying to improve your 500m rowing PB or prepping for a fight, you can use them.

5. Endurance HIIT Workout

Maintenance training is a type of workout that uses long work intervals and slightly shorter rest intervals to increase your body’s ability to continue working at a high intensity for more extended periods while 

6. Lunchtime HIIT Workout to Get Lean

For maximum fat loss, shorten rests during your workout and keep your work rate high. For example, during your lunch break, try out this lean lunch session. Then, finish one round by doing exercises like Jump lunge, High knees, Jump squat.

These are the most effective workouts which will help you in achieving your dream body.