10 HIIT Exercises To Lose Belly Fat Fast

Hello Health Champions. let's talk about 10  HIIT exercises to help you burn belly fat.  

Number one is slam ball and HIIT stands  for high intensity interval training  

that means you do something very intensely  for a short period of time and slam ball is  

a good example you use a heavy ball 15, 20  30 pounds and you don't want it to bounce  

a whole lot it's more just like a sandbag you slam  it down and you got to pick it back up and what  

you want to think about though is to go as much as  possible in a straight line straight up and pull  

straight down in this video you see a guy doing  it on the beach i think he has a rock or something  

and his form is not fantastic he's going a  little bit too much forward to backwards and  

he's not really good at protecting his back so  make sure you go straight up straight down and  

protect your back interestingly the vast majority  of exercises to burn belly fat involves crunches  

but the problem is it doesn't work you  cannot choose a specific spot to burn  

fat it doesn't do that so what happens is your  muscle burns if you focus on crunches then you  

work out one muscle a whole lot and it burns but  there is no physiological relationship there is no  

breaking down of the fat on top of the muscle if  some exercise manages to break down fat which all  

of it does to some degree but you're not breaking  it down from the specific area you're working out  

when you break down fat it's called lipolysis  and it is systemic it happens equally all around  

the body so focal training doesn't work for  burning fat crunches can still be a good thing  

if they're performed correctly because you  build a strong core and that's a good thing  

number two is medicine ball and just like the  slam ball you could probably use the same ball  

it is heavy and what you want to do in this  example is you squat down and throw it up this guy  

is showing excellent form he's protecting his back  he's got his weight on his heel he goes deep and  

he pushes up as hard as he can uses his whole body  uses large muscles with high intensity excellent  

exercise number three is sledgehammer so if you  have a tractor tire and a big sledge hammer then  

you want to use a tall posture go as high as you  can pull that sledge down on the tire and slam  

it down and this guy's showing excellent form  he is not pausing at all he's just going from  

one to the next which means very high intensity  now what i have found personally is that a pick  

ax works equally well in my backyard if you go  with a pickaxe and you go really hard at it that  

heart rate can really come up and i like to use  my energy for something productive another popular  

one is number four battle ropes and here you can  do it different ways you can use your arms and go  

alternating one at a time or you can pull the  arms together up and down and when you do that  

you want to go as tall as possible and then slam  it down and use as much of your body as possible  

now if you do it together to me that makes it  a little bit higher intensity because you can  

incorporate more of your body at one time if you  look at this guy he certainly getting a strenuous  

exercise but his legs aren't moving his glutes are  not working it's static whereas this lady see how  

her whole body is going up and down she's using  her hips her legs and i think she could get even  

higher to get a little bit more intensity out of  it so i said that crunches are not really a great  

idea to burn belly fat but why then would high  intensity interval training work is it because  

we're burning more calories per minute well yes  we are burning more calories but the whole point  

of high intensity is that we keep it so short  that we're only really working at that high level  

for a few minutes so for such a short time  you're not really going to burn any more calories  

however it is what happens afterwards because you  release hormones you stress your body so that you  

increase your metabolism for several hours after  the workout and what happens when you go all out  

when it's truly maximum high intensity you're  increasing your production of growth hormone  

dramatically and here's what growth hormone does  it promotes muscle building and it promotes fat  

burning so when you break down fat you're making  energy but it's not at the expense of muscle that  

is exactly what you want that allows you to build  muscle over time and now when you have more muscle  

what happens is muscle is more metabolically  active you have replaced fat tissue which is  

very low metabolism at rest with something that  has higher vascularity and burns more energy than  

fat even at rest and then there's the thing about  body wisdom now this is my own personal opinion  

i've never seen anything published on this but i  believe this is one aspect of how it works as well  

that if you weigh 400 pounds and you're sitting on  your sofa watching a movie and the only strain you  

put on your body is to click that remote control  then your body has no reason to change anything  

that body works perfectly fine to sit on the sofa  and eat pizza and drink beer and click that remote  

however if you're being chased by a wild animal if  you have to fight for your survival if you have to  

exert maximum force to get away from something  then your body senses that that extra  

hundred pounds is quite hindering it's not  going to improve your survival so if you  

put your body through that on a regular basis  your body says you know if this keeps happening  

i'm probably not going to survive with this extra  weight so the body wisdom in my opinion is going  

to work it's going to increase the metabolism  somewhat to burn off that fat so you can have a  

body that fits your lifestyle and your environment  again it's not the biggest component necessarily  

but i do think that's part of it number five is  using a bike you could use a stationary bike you  

could use a road bike and the great thing here  is that it's relatively safe on the road maybe  

you'll hit some speeds but on a stationary bike  you're going to stay in one place and you don't  

have to be extremely athletic you don't have  to have this enormous fitness or body control  

and if you have some knee issues you're not going  to put a lot of weight on them and the key here  

is to do it in bursts you can do 15 seconds 30  seconds one minute but it has to be all out if you  

can do it for 30 minutes it's not the type of high  intensity that we're talking about number six is  

box jumps and this can be extremely effective the  trick is that you have to be pretty fit and have  

pretty good body control to do it safely if you're  very fit you can do a continuous up and down and  

if you're not quite as fit you want to make sure  that you do it a little bit slower and you pause  

between the jumps so you don't risk anything and  here's an example of some very fit people that  

just go back and forth back and forth there's no  pause on the floor they just go right back to it  

which would give you the highest intensity but  again make sure that you do it safely and that  

you're fit enough for what you're trying to do  now let's try to understand this type of exercise  

a little bit we said that if you do it for 30  minutes it's not really hit so the key is to  

do very very short intense bursts but it doesn't  mean that there's just one way to do it it means  

that you can do different things depending on the  intensity depending on your fitness depending on  

the situation it could be 10 seconds it could be  up to maybe two minutes and then you can repeat  

or you can just do one of them but  here's what you're trying to look for  

you're trying to do something with high speed high  intensity you're trying to get your heart rate  

way way up and the key here if you're working on  heart rate primarily is to get it close to or all  

the way up to your maximum heart rate which is  roughly 220 minus your age so again that's not  

an absolute number mine for example will still  get a good bit higher than that it helps you get  

to your maximum heart rate if you can use your  largest muscles or ideally all the muscles in  

your body at the same time but if you're doing  something like weight lifting or you're doing  

squats or you're doing a leg press machine you  can still do high intensity just because you're  

using the largest muscles in your body if you do  it heavy enough the other key is to do it dynamic  

you want to use large movements so depending on  the weight you want to do it at the highest speed  

and the highest dynamic range that you can handle  at that weight for that exercise and another key  

is to do it basically until you fail and why is  that because you're sending a message to your body  

you're telling your body that i'm going to  keep doing this we had a situation today where  

this body just wasn't quite good enough and  that gives the body the message it has to change  

something and the way it changes is to produce  more growth hormone so you can build more muscle  

and burn off some fat and get better  because you're planning to do it again  

very soon the other thing to understand is because  you're doing it so intensely you're also stressing  

your body so i would suggest that you don't want  to do this more than twice a week if you're super  

fit if you're an athlete if you're pursuing a  specific goal maybe do it three times a week but  

ideally i think twice a week and very often i read  a magazine or i see a video where they're talking  

about a 45 minute high intensity interval training  circuit well if you can do it for 45 minutes  

even if it's intervals within there you're not  really meeting the criteria that we talked about  

because if you can do it for 45 minutes then  you're not failing now something i used to do  

when i was an athlete preparing for the olympics  i did a lot of sprints and one workout that i did  

probably two to three times a week especially  during the hard period was six times 150 meters  

that was a good distance for me because it was  short enough that i could do several of them  

but it was long enough that i could get my  heart rate up to maximum so i would do a  

warm-up to get myself ready to get my body up to  that level of performance to that intensity then  

i would run all out 150 meters and that meant  about 17 and a half to 18 seconds when i was at  

my best and during that 18 seconds i would hit  a maximum heart rate it would get 220 or above  

but because it was so intense and i wanted to do  six of these i needed a good amount of rest so i  

would take three or four or sometimes even five  minutes toward the end of the workout to be able  

to do another one at that intensity so the workout  might last for 30 minutes but my total high  

intensity training was less than two minutes this  video is not the list about the best exercises  

these are examples to help you understand  how you can make up your own number seven is  

running in place so this may not be as intense as  some of the others but the beauty of it is you can  

do it anytime you can do it at home you don't need  any specific equipment and it's very very simple  

so the key though is to work your arms and i'll  show you a couple of videos to demonstrate that  

if you're really fit you can bring your knees  up to raise the intensity if you're not so fit  

then don't worry about the high knees here's an  example of what i don't recommend he is pretty  

much static there are no large movements he's  going fast but he's not involving any large  

muscle groups his arms are pretty much still don't  do it this way and don't do it this way either  

this guy has no motion from the shoulder it's all  at the elbow and he is not lifting his knees at  

all he's using his hamstrings only but here's what  you want it to look like look at the shoulders  

look at the large dynamic movements the high knees  he's using all the large muscle groups in his body  

number eight is another classic burpees you can do  them with weights you can do without weights you  

can do jumping jacks you can jump straight now the  beauty of this i think is to use your body weight  

so i don't really see the purpose of using extra  weights and here's a girl who does a really nice  

job she's keeping her back straight when she's  in the plank position and she is jumping up she's  

extending far she's getting a lot of big muscle  groups involved and if you really push off and  

jump you could hit some high heart rate very very  quickly on this number nine is one of my favorites  

it's probably what i do the most which is sprints  and you can do them upstairs you can do them  

uphill you can do them on an incline treadmill  or you can do it on a flat surface like a track  

now the beauty of doing it uphill is that you  have gravity working against you so you don't have  

to go as fast because the faster you go the more  likely that you get injured that you pull a muscle  

or you get out of control here's a great example  of doing it in a park somewhere he's got really  

good form he's pumping his arms he's lifting  his knees and he's getting some really good  

intensity working against gravity makes it easier  to get tired and hit exercise number 10 would be  

squat jumps again a beautiful exercise that you  don't need any special equipment as long as you're  

fit enough to do it you can do it with your legs  together with your feet side by side or you can do  

it like a split or a lunge jump and here's a girl  showing really good form she's got her heels on  

the ground she's going straight up and down with  full extension my only reservation on this one is  

that it might be a little hard on the knees to go  that deep into a squat i might stop that a little  

bit earlier this guy using splits is not extending  as far up but you can surely exhaust yourself  

very quickly with this exercise. If you enjoyed  this video, you'll love that one and if you truly  

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