First of all, congratulations on making it this far into our series, Exercises For My Gastric Balloon! You have now covered low-intensity workouts, strength training, and Yoga. If you have been consistently performing these workouts throughout your weight loss balloon treatment, you should be starting to see some incredible results; if you haven’t been as consistent, don’t worry, there’s never a bad time to start improving your fitness routine.
In this blog post, Part 4 of our series, we’ll be discussing the most intense exercises yet – High-Intensity Interval Training. While this may be the most challenging aspect of your fitness routine, it has the potential to provide you with the most effective results.
Let’s jump right in!
High-intensity interval training and my weight loss balloon
HIIT training is an intense routine, so be prepared to exert more energy than ever before. High-Intensity Interval Training consists of repeating extremely hard spurts of exercise with small rest periods in between. Therefore, you’ll be doing short bursts of a workout, let’s say sprints, followed by a short break.
A good ratio of rest to exercise is about 2:1 or 3:1, meaning if you perform an activity to your max for about 20 seconds, you’ll want to rest for 40 seconds to one minute thereafter. These periods of rest are essential because they make sure our bodies are prepared to perform the next set of actions.
Remember, when you’re in the middle of a short burst exercise, make sure to give it your absolute all in order to receive the best results.
What are the benefits of HIIT workouts?
HIIT workouts can have various different benefits, with the most common being improvements to your speed and explosiveness. However, if you’re not an athlete training for those outcomes, HIIT workouts also provide benefits to your insulin sensitivity, cardiovascular health, and blood pressure.
In addition to the benefits mentioned above, HIIT exercises increase your heart rate, leading to various weight loss benefits. Being that you’re burning more calories than when you perform normal workouts, HIIT is incredible for those who are interested in losing weight.
What exercises can qualify as HIIT?
Oftentimes, people associate HIIT workouts with incredibly difficult exercises. However, you can perform HIIT by doing push-ups, sit-ups, rows, and so much more! As long as you are exerting your energy at your maximum rate, you’ll be doing a HIIT workout.
Here is a quick HIIT set that is guaranteed to get your body moving:
- 20 seconds of sprints, followed by 40 seconds of rest
- 20 seconds of push-ups, followed by 40 seconds of rest
- 20 seconds of sit-ups, followed by 40 seconds of rest
- 20 seconds of squats, followed by 40 seconds of rest
- 20 seconds of kettlebell / dumbbell swings, followed by 40 seconds of rest
You can check out some of our favorite kettlebell workouts here >>> https://spatzmedical.com/kettlebell-workout-your-weight-loss-solution/
If kettlebell workouts don’t do it for you, here are some easy exercises you can mix and match to create a HIIT routine >>> https://spatzmedical.com/staying-active-and-fit-with-my-gastric-balloon/
Feel free to switch out any of the exercises in the set above, just make sure you give it your all!
The Spatz3 Weight Loss Solution
Using these HIIT workouts, you can begin increasing your activity levels as you continue throughout your weight loss journey. While your Gastric Balloon has been helping you lose weight, the most effective results are seen by those who fully commit to reaching their goals.
By slowly introducing higher intensity workouts into your fitness routine, you’ll be well on your way towards a healthier and more active lifestyle. Remember, working out alone isn’t enough, you will also need to focus your energy on developing healthier eating habits and transitioning to a more nutritious diet. However, you should be proud of how far you’ve come, and excited to see how much further you can push yourself.
Stay tuned for part 5 of our Exercises For My Gastric Balloon series, and feel free to mention your favorite HIIT workout routine in the comments below so that our entire community can benefit from your success!