HIIT Workout: How to Get the Best Calorie Burn at Home

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Being a lazy girl at heart, my recent foray into fitness has been life-changing. “Fitness on the Roof” is a series in collaboration with my personal trainer and fitness guru, Tushar Bhatia (check him out here). Tushar is an American Council on Exercise (ACE) certified instructor and the creator of ‘Crush Combat. He’s also in-charge of the personal training wing of Crush Fitness India. He stays up to date with all things fitness, and is a constant source of motivation for me. Hope you enjoy the series!


Weighted barbell squats

Everyone showed plenty of love on my last workout post, which was a glimpse into my fitness journey full of struggles; along with outlining an easy home workout with a TRX suspension rope. This post has been a long time coming, and was actually prepped and shot a few months ago. Though I’ve been working out since then, the summer heat has made my fitness schedule slightly irregular. This post will serve as motivation for me and any of you attempting to be regular with your own fitness journey. Today I’m focusing on a HIIT work out. For reference sake, my level of fitness ranges from intermediate-advanced.


Leg raises with plated crunch

What is HIIT (High Intensity Interval Training) and Why is it Good for You?

HIIT or High Intensity Interval Training is a workout model where high intensity exercises are interspersed with periods of rest. Usually the work and rest periods are determined beforehand and are short in duration. The idea is that a heavy burst of activity followed by a short rest, allows the body to burn excessive calories, while also strengthening muscles. As one gets a fantastic cardio workout alongside anaerobic resting phases, this style of workout keeps the heart healthy.


Weighted barbell press

Who Can Do a HIIT Workout?

A HIIT workout requires a certain level of fitness but can be customized to individual needs and levels, including beginners. This training method can be done anywhere, and doesn’t necessarily require equipment. You can design the workout yourself by targeting areas you want to focus on. For example- switch between crunches, jumping jacks, squats and burpees for a full-body shred.


Alternate leg kick-outs

How Soon Can One See Results with a HIIT Workout?

This kind of workout is the most quick and efficient way to burn calories and one can see results within two weeks of regular training, with just three HIIT workouts a week. There is no scope for excuses as all you need is 15-30 minutes of dedication a day, to see positive results.


Dumbbell swings

How to do a HIIT Workout at Home:

Over 1.5 years of personal training, I’ve invested in certain equipment that includes a 50 kg set of weights. Under the able guidance of my personal trainer, I use different sets and combinations of weight to achieve a calorie-burning and highly satisfactory HIIT workout. Typically, exercises should be performed either for a specific set (10-15 reps repeated 3-4 times) with a 30 second break in-between each set, or can be strictly timed (45 seconds of exercise, 15-20 seconds of rest with 5-10 varying exercises), for best results. Tushar has designed and made this easy workout for beginner-intermediate levels. Watch the video below to follow along:

*The video has been made by Tushar Bhatia. Check out his Youtube channel here

Always remember to stretch properly after the workout and keep yourself hydrated. Feel free to contact me for any questions!

Contact Tushar for personal training here: +91 9999978361;

Email: tushar@crushfitnessindia.com

Buy a 50 kg weight training set here:


Protoner 50 Kg PVC Home Gym Set with Rods.  Original price INR 5,999. Lightning deal price INR 1,999

Picture courtesy: http://www.amazon.in


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