Hiit Weight Training Exercises

Are you looking to improve your fitness? Hiit weight training exercises could be the perfect way to do it! This type of training involves short, intense bursts of activity followed by a brief rest period. It can be done with various weights, making it a versatile option for people of all fitness levels.

This blog post will discuss the benefits of Hiit weight training Exercises, what types of weights to use, and top practices for getting the most out of your workout.

We’ll also look at the muscles used in Hiit weight exercises and how to perform them safely and effectively. So whether you’re a Hiit weightlifting beginner or a seasoned pro, read on for everything you need to know about Hiit weight training!

Improve your fitness

Hiit weight training is a great way to improve your fitness because it:

– Increases your heart rate

– Burns calories

– Builds muscle

– Boosts your metabolism

When performing HIIT weight training exercises, you should use weights that are light enough that you can achieve the activity without compromising your form yet Heavy sufficient that the last few repetitions are challenging

As with any activity, it’s essential to practice good form when performing Hiit weightlifting exercises. This means:

– Keeping your back straight

– Avoiding arching your back or hunching over

-Keeping your knees behind your toes

There are a variety of Hiit weight training exercises that you can perform, but some of the most popular ones include squats, lunges, shoulder presses, and bicep curls. Below, we’ll look at how to do each exercise safely and effectively.

Examples of Hiit weight training exercises

Squats:

Muscles used: glutes ( Upper legs ), hamstrings (Upper leg), quads (upper leg)

Equipment needed: a barbell and weights, dumbbell, kettlebells

How to:

– Stand with your feet hip-width apart

– Bend your knees and slowly lower yourself down, keeping your back straight and your eyes focused ahead

– Pause at the bottom of the squat, and then push yourself back up to the starting position

Tip:

#1 – Make sure to keep your knees behind your toes when squatting. If you can’t do this, the weight is too heavy for you.

#2 – At the bottom of a squat, your glutes, hamstrings, and quads should be engaged and remember the term “Ass to the grass” to get as low as possible.

#3 – HIIT weight training requires moving weight quickly, so please do not aim for maximum weight.

Lunges:

Muscles used: glutes ( Upper legs ), hamstrings (Upper leg), quads (upper leg)

Equipment needed: a barbell and weights, dumbbells, kettlebells

How to:

– Step forward with one foot and lower your body until both knees are bent at 90 degrees

– Keep your front knee directly over your ankle, and don’t let it extend past your toes

– Pause for a moment, then press through your heel to return to the starting position

– Repeat with the other leg

Tips:

– Make sure to keep your back straight and your chest up when lunging

– Don’t let the front knee go past your toes – this can cause injury

– Use weights that are challenging but still allow you to maintain proper form

Shoulder Press:

Muscles used: shoulders, triceps (back of the arm)

Equipment needed: a barbell and weights, dumbbells, kettlebells

How to:

– Hold a weight in each hand and stand with your feet hip-width apart

– Bring the weights to shoulder height, with your palms facing forward

– Press the weights overhead, extending your arms fully

Tips:

– Use a weight that allows you to maintain proper form throughout the entire exercise

– Keep your core engaged, and don’t arch your back when pressing the weights overhead

Barbell Bicep Curls:

Muscles used: biceps (front of arm)

Equipment needed: a barbell or dumbbells/ kettlebells if you do not own a barbell

How to:

– Hold a weight in each hand and stand with your feet hip-width apart

– Curl the weights up to shoulder height, keeping your elbows close to your sides

– Pause for a moment and then slowly lower the weights back down to the starting position

Tips:

– Use a weight that allows you to maintain proper form throughout the entire exercise

– Keep your core engaged, and don’t swing the weights as you curl them up

Bent Over Rows:

Muscles used: back, biceps (front of arm), shoulders

Equipment needed: a barbell and weights, dumbbells, kettlebells

How to:

– Bend at the hips and lower your torso until it’s almost parallel to the ground

– Hold a weight in each hand with your palms facing your thighs

– Row the weights up to your chest, keeping your elbows close to your sides

– Pause for a moment and then slowly lower the weights back down to the starting position

Tips:

– Keep your back flat, and don’t let it round as you row the weights up

– Use a weight that allows you to maintain proper form throughout the entire exercise

– Don’t let your shoulders shrug up towards your ears as you row the weights

– Try not to use momentum and instead focus on using your muscles to lift the weight.

Deadlifts

Muscles used: back, hamstrings (back of the upper leg), glutes (buttocks), quads (front of the upper leg)

Equipment needed: a barbell and weights, dumbbells, kettlebells

How to:

– Stand with your feet hip-width apart and hold a weight in each hand

– Bend at the hips and lower the weights toward the floor, keeping your back straight

– Keep lowering the weights until your thighs are parallel to the ground

– Pause for a moment, then lift them back to the starting position by contracting your glutes and hamstrings

Tips:

– Use a weight that’s challenging but still allows you to maintain proper form throughout the entire exercise

– Don’t let your lower back round as you lift the weights – this can cause injury

– Keep your head up and chest proud as you perform the deadlift.

Benchpress:

Muscles used: chest, shoulders, triceps (back of arm)

Equipment needed: a barbell and weights, dumbbells, kettlebells

How to:

– Lie on your back on a bench with a weight in each hand and your feet flat on the ground

– Press the weights up until your arms are fully extended, then slowly lower them back down to the starting position

Tips:

– Don’t lock your elbows as you press the weights up – this can cause injury

– Use a weight that allows you to maintain proper form throughout the entire exercise

– Keep your chest up and shoulders back as you press the weights up.

Tricep Dips:

Muscles used: triceps (back of arm)

Equipment needed: a bench or chair

How to:

– Position yourself in front of a bench or chair, with your palms flat on the surface

– Straighten your arms and legs out in front of you, then slowly lower your body down until your elbows are at a 90-degree angle

– Pause for a moment, then press back up to the starting position

Tips:

– Keep your core engaged, and don’t let your hips sag as you lower your body down

– Use a slow and controlled motion – don’t let yourself dip down too quickly

Pushups:

Muscles used: chest, shoulders, triceps (back of arm), core

Equipment needed: none or a weighted vest

How to:

– Start in a high plank position with your palms flat on the ground and your feet hip-width apart

– Bend your elbows and lower your body down until your chest nearly touches the ground

– Pause for a moment, then press back up to the starting position

Tips: 

– Keep your core engaged, and don’t let your hips sag as you lower your body down

– Use a slow and controlled motion – don’t let yourself dip down too quickly

– Don’t let your head drop as you lower your body down – keep it in line with your spine

– If you’re struggling to do pushups from a high plank position, start in a low plank position and work your way up.

Crunches

Muscles used: abs, core

Equipment needed: none

How to:

– Lie on your back on the floor and place your hands behind your head

– Bring your knees in toward your chest with your feet together, then lift your torso off the ground

– Pause for a moment, then return to the starting position

Tips: 

– Don’t pull on your neck with your hands – keep them behind your head

– Use a slow and controlled motion – don’t let yourself come up too quickly

– If you find this exercise too easy, add weight to your feet.

FAQ

Can you do HIIT workout with weights?

Yes, you can do a HIIT workout with weights. This type of workout is excellent for burning fat and building muscle. You will need to use a challenging weight but not too heavy. Start by doing 15 reps of each exercise with 30 seconds of rest. As you get stronger, you can increase the number of reps.

Are HIIT workouts with weights good for weight loss?

Yes, HIIT workouts with weights can be very effective for weight loss. By incorporating weights into your HIIT routine, you can help to increase the intensity of your workout, which can lead to more calories being burned and more weight being lost.

Additionally, weights can help tone and sculpt your body, giving you the bonus of a more toned and sculpted physique.

If you keep the weights light you can also perform Hiit Daily, But remember to listen to your body and not overdo it.

What burns more fat HIIT or Weightlifting?

There is no clear answer as to whether HIIT or weightlifting burns more fat. Both exercises have their benefits and can help you burn fat in different ways. However, HIIT may be more effective at burning calories and helping you lose weight, while weightlifting can help you build muscle and tone your body.

Ultimately, the best way to burn fat is to combine HIIT and weightlifting into your workout routine.

Conclusion

Hiit weight training exercises are a great way to improve your fitness because they offer various benefits. It’s important to use weights that are light enough to maintain good form but heavy enough to be challenging. When performing HIIT weightlifting exercises, keep your head up and your chest proud.

Remember to focus on using the muscles listed for each activity and to use a slow and controlled motion. If you find an exercise too easy, try adding weight to increase the difficulty. Hiit, weightlifting is a great way to improve your fitness level, so give it a try today!

– Try to use a variety of weights in your workouts so that you’re constantly challenging your muscles

– Make sure to warm up properly before starting your workout – this will help reduce the risk of injury