Can anyone recommend a quick HIIT workout?

Hi. Beachbody puts out some great workouts. One of them is TurboFire by Chalene Extreme has a multitude of workouts including many HIIT workouts in this program. It is great because you can choose a daily w/o according to how much time you have.
Good luck in your fitness journey.

A great easy interval training, especially if just starting out, is walk/run 2-3x a week. After warming up for 5 minutes at a comfortable walking pace, then alternate between sprinting for 20 seconds then walk for 40 seconds. Do this at first for 10 min and then you can gradually build up to 30 minutes. You don't even need any fancy equipment. You can use visual markers in your neighborhood such as lamp posts i.e. sprint to the next lamp post, walk two lamp post, repeat. You will need a good pair of running shoes though.

You can use the chart here;

https://www.verywellfit.com/target-heart-rate-calculator-3878160

to determine your target heart rate for intensity zones. It is pretty accurate. Of course read up on it more from trustworthy sites before you start and talk with your doctor just to make sure you are healthy enough.......

Good luck!

A tabata HIIT routine - running, biking or rowing - in 8 intervals of 20 secs max effort and 10 secs rest - takes just 4 mins.

You won't burn much if any fat and won't burn many cals but you will stress your cardio vascular system to the max - which is the point of a true HIIT routine.

As a be

missbutterfly92 wrote: »

jjpptt2 wrote: »

Exercise doesn't burn fat, it burns calories. No real good/effective way to control where those calories come from. Exercise if you want, but manage your calorie balance (cals in vs cals out) to promote fat loss.

But to answer your question, I like sprints, suicides, and bleachers on the rare occasion I do HIIT.

Thank you! I am not a very active person so I have no idea what the terms mean! I want to start doing it however I am still trying to learn how to create a calorie deficit using MFP! I feel like I am going to starve though

If you're pretty much an exercise beginner, I'm going to put in another vote for starting with a more moderate form of exercise, such as a "Couch to 5K" (C25K) running program/app, or simply taking regular walks.

In most cases, your best calorie burn will come from figuring out how much time you'd like to devote to cardiovascular exercise, then dividing that into a short warm-up at low intensity, the body of the workout, and a short cool-down at low intensity. In the body of the workout, do some activity you find fun at a the highest intensity you can sustain for that whole time period, and afterward still feel energized rather than drained/exhausted for the rest of your day (after maybe a brief period right after exercise when you have kind of a "whew!" feeling for a short time).

It may even be better to start with shorter workouts, and work your way up in duration/intensity. After you've been doing this kind of steady state exercise for a few weeks to a few months to build base fitness, you can start to add regular (not necessarily high-intensity, but increased intensity) intervals, or increase the steady-state intensity to keep it challenging, or something like that.

At first, do any even remotely intense workout at most every other day, and take it easy on the days between. If you like, you can increase the frequency as you get fitter, though you always want some rest days.

HIIT is overhyped. For beginners, true HIIT is more exhausting, has a higher risk of injury, can make you tired enough that it saps your energy and drains activity from your daily life (sleeping/resting more, putting off or simplifying chores, etc.) so you burn fewer calories in your daily routine, and tends to reinforce the idea that exercise is an unpleasant thing that makes you feel exhausted and miserable (which it isn't).

Most of the things advertised as HIIT, aren't HIIT in the strict sense. But they still aren't the best or most effective starting point for exercise beginners. Just find something you enjoy doing that involves moving more (walking, dancing, martial arts, swimming, biking, playing tennis, running, skating, kayaking . . . there are hundreds of possibilities).

If it's fun, you'll want to do it. Any exercise you actually do is 100% more effective and a better calorie burner than a theoretically perfect exercise you don't enjoy, so avoid doing anytime you have the slightest justification.

Best wishes!

missbutterfly92 wrote: »

jjpptt2 wrote: »

Exercise doesn't burn fat, it burns calories. No real good/effective way to control where those calories come from. Exercise if you want, but manage your calorie balance (cals in vs cals out) to promote fat loss.

But to answer your question, I like sprints, suicides, and bleachers on the rare occasion I do HIIT.

Thank you! I am not a very active person so I have no idea what the terms mean! I want to start doing it however I am still trying to learn how to create a calorie deficit using MFP! I feel like I am going to starve though

Everyone else has touched on the exercise, so I'm going to add just a bit to the bolded.

There are a couple things to consider if you are feeling hungry constantly. Feeling hungry once in a while is fine.

1) Is your calorie goal appropriate? If you have little to lose, then a smaller deficit (slower weight loss is appropriate), and will give you more calories which can help with hunger.

2) Play with the macros. Some people find fat more filling, others prefer proteins. Personally, I aim for fat and protein as minimums, and use vegetables to fill up. Don't be afraid to play with the numbers, and go over the targets. It's okay.