High Intensity Interval (HIIT) Cardio Exercises for Fat Loss and Endurance
Videos Compiled By Eric Astrauskas, Spec. Hons. B.A. (Kinesiology), P.T.S.
Personal Trainer in Toronto
Try some of my favourite fat burning, high intensity cardio interval, H.I.I.T., exercises. These exercises will jack up your heart rate and work almost every muscle in your body while burning a tonne of calories. To maintain muscle mass short intervals are best for cardio. A good start would be to try 30 seconds work time (working up to 1 minute), followed by 1 minute rest. Work as hard and fast as possible. Work up to one minute work time and drop down to 30 second rest time. I recommend using an interval timer
and wearing a heart rate monitor
for this type of training. Some of these exercises are high impact, so if you have injured joints or do not have any exercise background, avoid them. My favourite interval cardio exercises with equipment are kickboxing, batting ropes (various wave techniques) and kettlebells (swings and get-ups). Check out battling ropes and kettlebell exercises. If you have access to expensive cardio equipment, I recommend the Concept2 rower or the Assault air bike. Below is my boot camp promo video with some of my favourite HIIT exercises. In addition, I have included a few more of my favourite cardio exercises.
1. Standard Burpees (whole body exercise with emphasis on chest, glutes, quads, hamstrings)
Rowing Exercises
1. Weighted Sled Pulls (whole body exercise with emphasis on back and shoulders)
2. Strength Band Rows (whole body exercise with emphasis on back and shoulders)
3. Arm Pumps, Alternating Strength Band Rows (whole body exercise with emphasis on back and shoulders)
Resistance Band Punching, Boxing Drills
Standard Jabs (primarily target chest, shoulders, abs, obliques). You can also anchor the bands low for alternating uppercuts and chest height for single arm crosses.
