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HIIT Training for Weight Loss


Losing weight can be very tough unless you are really determined to do that and willing to do a little bit of study on what will help you lose weight and keep it off. At times you feel like you’re doing everything right, yet not getting results that you want.

If that is the case, there’s a good chance that you are not following a good regime of exercise and diet. In this post – HIIT Training for weight loss, we’ll look some exercise and eating habits that may deliver the body you are after.

When you lose even a small amount of body weight and manage to keep it off. If you continue on that path to losing excess body fat and water you will notice over time the health benefits and body appearance will start to look and feel better.

Two things you need to do right away so that weight loss can begin.  One, take up HIIT training mentioned below and two cut out the salt in your diet.  Simple!


What are HIIT exercises?

High-Intensity Interval Training (HIIT) is when you alternate activity between high-intensity and low-intensity exercise. For example, sprinting for 2 minutes at high speed on the treadmill, then walking for 2 minutes at slow speed, is high-intensity interval training.  HIIT exercises are not only done on a treadmill but can be done in other physical activities. HIIT can be used both anaerobically in the gym with weights and aerobically with cardio.

When losing weight by reducing body fat and excess water, what makes the biggest difference is the HIIT cardio exercises. Gradually increase from doing 10 mins to an hour of cardio which should include at least 20-30 mins of intense interval sprinting.  Assume you do this cardio on the treadmill, in which case I would recommend you break that up, starting with 5 mins slow and 5 mins at speed.  Gradually increasing to 20, 40 to 60 mins routines.

It’s not easy to get up to 60 mins of treadmill, I know because I have done it. Take baby steps over a period of time and build up your cardiovascular system, stamina, and fitness to achieve that much training.  With interval training, you will begin to burn fat around the lower belly and tighten your entire body. Remember it will take some time and dedication, so don’t expect a miracle in one week and do not over exert yourself.

Once you get used to the HIIT on a treadmill, then move to the next level by adding compound exercises, lift low weight (e.g. 20-40 pounds) doing high reps of lunges, squats, and split squats. These combinations of will help tighten the body.


Best Diet to lose weight

The second part to burn fat and lose weight is a diet with no – sodium.  Many people tend to hold on to water easily and eating too much salt in your food does not help, so go on a low sodium diet and do HIIT cardio to sweat on a daily basis to reduce your weight and lose excess water.  Usually, water retention, no discrimination here but, water retention, especially in females, is a common issue which can lead to lack of firmness around the stomach.

Try to keep foods with sodium extremely low and eat whole foods. Also important is doing your research on this topic, keeping a healthy diet, and always increase the intensity of whatever training you do so that you can continue to see your body fat reduction and weight loss.


If you suffer any existing medical conditions or if you are taking regular medication, contact your medical doctor before starting on any diet or physical exercise mentioned in this article.

  • High-Intensity Interval Training (HIIT) is when you alternate activity between high-intensity and low-intensity exercise.
  • Eat healthy foods for the wellbeing of mind and body when it comes to weight loss and fat burning.
  • Drink plenty of water to keep your body hydrated especially when you are doing cardio exercises.
  • One sign of being out of shape, is you’re breathless walking up a staircase.
  • Burn fat and lose weight is a diet with no – sodium.

About Niki Adams

Niki Adams is a confident fitness and health blogger. A former business director for a well-known Company, she now teaches people how to live the life they imagined by tuning into their authentic power and unlocking the confidence to ask for what they really, really want. Health and fitness starts with what you eat and how you train your mind.

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