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How HIIT Can Help With Visceral Fat

How HIIT Can Help With Visceral Fat

There are two main types of fat which can be found on, or in the body, subcutaneous fat, which can be found under skin, and visceral fat, which is the fat that you can’t see, but which surrounds your organs. 

Everyone has visceral fat, and there are many factors which will impact on the amount of visceral fat that you have, including genetics, diet and lifestyle.

Visceral fat is an important part of your body but storing too much of it could be damaging to your health, and result in health issues including type 2 diabetes, heart disease and some cancers. 

One of the most effective ways to get rid of visceral fat is through exercise, specifically High Intensity Interval Training (HIIT) training. 

HIIT can increase your body’s ability to burn fat and elevate your body’s fat burning potential throughout the day.

HIIT exercise refers to workouts which include short bursts of intensive activity followed by periods of lower intensity exercise which really push your body and maximise is calorie and fat burning potential.

During those high intensity working periods, the body experiences an oxygen deficit and needs to restore itself to pre-exercise level.

It is this excess post exercise oxygen consumption – EPOC for short – that boosts the metabolism and results in 6-15% more calories being burned in comparison to an aerobic workout, like running for an hour for example. Interestingly enough, while someone can quickly burn calories with this method, the body will still be able to maintain the building of muscle mass and grow stronger.

Another amazing benefit is that HIIT can be done anytime, anywhere and with limited or no equipment.

With fitness apps like Freeletics, you can even customize the training session if you want a different session, are too sore, train quietly, or don‘t have time. There are no more excuses not to work out.

Below is an example of a HIIT training session from the Freeletics app. 

Dynamic Warm Up

10x squats 

To do a squat, position your feet shoulder width apart, drop your hips below knee height, in a low down, deep squat position, then fully extend your knees and hips.

One full squat is completed once your knees and hips are extended and you are in an upright position. Repeat this motion. 

10x windmill

To start a windmill exercise put your arms by your sides and rotate your shoulders backwards. Lift your arms out to shoulder height and repeat the same motion with your arms following the rotation of your shoulders, behind your head. 

20x bicycle crunches

Start by lying flat on your back, lift your knees up so that they are at a 90-degree angle and lift your shoulders off the ground slightly, while your hands are touching your ears. Proceed by touching your elbow to the opposite knee while your other leg is fully extended but not touching the ground.

10x side lunges 

Raise your arms in front of you at shoulder height. Position feet wider than shoulder width, extend your hips and knees so that you are upright. Then begin to lower your hips and glutes so that they remain above the knee on one side, while the other leg is extended out. Repeat on each side.


Negative Push Ups 

Get into the regular push up position, lying flat on the ground with your hands either side of you. Fully extend your arms, lifting your body off the ground. Begin to lower yourself back down until your chest and knees are touching the floor. Using your arms, lift your chest off the ground, with your knees still touching the floor, then lift your knees off the ground. 

Interval – 3 rounds of the below exercises 

10x knee push ups

Get into the regular push up position, lying flat on the ground with your hands either side of you. Fully extend your arms, lifting your chest off the ground, while your knees remain on the floor. 

10x burpees

Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended, making sure that your knees, hips and shoulders are aligned. Quickly return to a standing position and jump upwards with your hands on your head.

15x shoulder bridge leg raises (left)

Lie on your back with your feet on the floor and your knees raised. Lift your hips of the ground and extend your right leg while our left foot is on the ground. Rotate your hips so that your right ankle is above your hip, then slowly lower your right leg so that your knees are together. 

15x shoulder bridge leg raises (right)

Repeat previous exercise with your right leg. 

30s rest 

Active Cooldown 

20s should stretch (left)

In an upright position extend your left arm across your body, using your right arm to support, pull it closer into your chest. Hold position for set amount of time. 

20s shoulder stretch (right)

In an upright position extend your right arm across your body, using your left arm to support, pull it closer into your chest. Hold position for set amount of time. 

30s deep squat hold

With your feet shoulder with apart, lower your hip to below your knees, making sure that your heels are on the ground. Hold for indicated time. 

30s butterfly hold 

Sit on the ground with your back and shoulders straight, put your feet together, tucking your heels towards your body and position your knees outwards

30s toe reach

Stand upright with your feet together. Then slowly bend from your hips, lowering your back and shoulders, making sure that your knees stay fully extended, reach for your toes with your hands. Hold for indicated time.