HIIT Workouts: Transforming Skinny Fat Bodies

By FitLifeYou - April 28, 2023
HIIT Workouts: Transforming Skinny Fat Bodies

Skinny Fat No More: How HIIT Workouts Can Transform Your Body

The Skinny Fat Phenomenon

A common problem that many people face today is the condition of being "skinny fat". This term refers to individuals who appear slender but have a high percentage of body fat. 

These individuals often lack muscle tone and may not participate in regular exercise or strength training. The reason for this phenomenon is usually due to an unhealthy diet, sedentary lifestyle, and lack of physical activity

Being skinny fat is not just an aesthetic issue; it can also lead to severe health concerns such as diabetes, high blood pressure, and heart disease. It's essential to address this issue by adopting a healthy lifestyle that includes regular exercise and a balanced diet. 

The Importance of HIIT Workouts for Skinny Fat People

High-Intensity Interval Training (HIIT) has gained popularity in recent years because it's one of the most efficient ways to burn calories while increasing overall cardiovascular fitness. HIIT workouts consist of short bursts of intense exercise followed by periods of rest or low-intensity exercise that allow the body to recover before the next round. 

HIIT workouts are particularly beneficial for skinny fat individuals because they provide excellent muscle activation while burning calories at an accelerated rate. This type of exercise helps build lean muscle mass, which can improve metabolic rate and make weight loss more manageable in the long term. 

Incorporating HIIT workouts into a regular fitness routine is crucial for anyone struggling with the skinny fat phenomenon. By doing so, you'll not only burn calories but also build strength and endurance while improving overall health and wellbeing. 

Understanding HIIT Workouts

Definition and Benefits of HIIT Workouts

HIIT workouts, or High-Intensity Interval Training, involve alternating between periods of high-intensity exercises and rest or low-intensity exercises. The goal of HIIT workouts is to push the body to its limits in a short amount of time, leading to increased calorie burn and muscle activation. Unlike traditional cardio workouts that focus solely on aerobic exercise, HIIT workouts incorporate anaerobic exercise as well. 

The anaerobic component helps increase muscle strength and endurance while burning fat. One key benefit of HIIT workouts is that they can be completed in a relatively short amount of time, making them ideal for those with busy schedules. 

Studies have shown that even just 20 minutes of HIIT training can result in similar or greater benefits than longer periods of steady-state cardio exercise. Another advantage is that these high-intensity intervals create an afterburn effect called Excess Post-exercise Oxygen Consumption (EPOC), which causes the body to continue burning calories at an elevated rate for hours after the workout. 

Types of HIIT Workouts

There are different types of HIIT workouts that focus on different areas and goals but all follow the same principles: alternating periods where you work hard with periods where you rest or recover. One type is Tabata Training, which involves 20 seconds of intense exercise followed by 10 seconds of rest for eight rounds - this technique has been shown to improve both aerobic and anaerobic capacity. Another type is Circuit Training, which involves a set list of exercises performed one after another without rest until all movements have been completed one time through (or multiple times). 

This type targets multiple muscle groups simultaneously while also improving cardiovascular health. Interval Running is another form where you alternate between sprinting at high intensity for a short period (usually 30 seconds to 1 minute) and then walking or jogging for a brief rest period (usually 30-60 seconds). 

This type of HIIT workout offers the benefits of both aerobic and anaerobic exercise, improving endurance, speed, and overall fitness levels. Plyometric Training focuses on explosive movements to improve power and agility. 

Exercises may include squat jumps, burpees or box jumps. This kind of workout is great for building strength in the legs while also increasing overall fitness levels. 

Overall, HIIT workouts are a great option for those looking to improve their fitness levels quickly and efficiently. With multiple types available, it's easy to find a style that works best for your needs while still providing the same intense benefits. 

Designing a HIIT Workout Plan for Skinny Fat People

Setting Realistic Goals

Before starting any workout routine, it is essential to set achievable and realistic goals. You must understand that transformation takes time, and you won't see results overnight. 

Set short-term goals that are challenging yet attainable, such as working out three times a week or losing two pounds in a month. By achieving these small milestones, you will boost your confidence and stay motivated to continue with your HIIT workouts. 

Choosing the Right Exercises

Choosing the right exercises is crucial when designing a HIIT workout plan for skinny fat people. The aim should be to burn fat while building lean muscle mass. Incorporate compound exercises that work multiple muscle groups simultaneously, such as squats or lunges. 

These exercises can help increase your metabolism and promote muscle growth. Cardiovascular exercises like jumping jacks or high knees can also help improve endurance and burn additional calories during the workout session. 

Compound Exercises

Compound exercises are ideal for people who want to build lean muscle mass while burning fat simultaneously. These exercises work several large muscles groups simultaneously, making them more efficient at burning calories than isolation exercises like bicep curls. Examples of compound movements include squats, lunges, deadlifts push-ups. 

Cardiovascular Exercises

Cardiovascular exercise helps increase heart rate and blood flow throughout the body, leading to increased energy levels and improved endurance during workouts. Cardiovascular exercise also helps burn calories and promotes weight loss by increasing metabolism; examples of cardiovascular exercise include jumping jacks, high knees or running. 

Resistance Training Exercises

Resistance training involves using weights or resistance bands to build strength and promote muscle growth through repetition of specific movements like Kettlebell Swings or Plank Jacks 

Sample HIIT Workout Plan for Skinny Fat People

A well-designed HIIT workout plan should include a warm-up routine to prepare the body for exercise, a main workout session, and a cool-down period to help reduce the risk of injury. 

Warm-Up Exercises

A warm-up helps get your heart rate up and loosens your muscles, preparing your body for more intense exercises later on. Warm-up exercises could include jumping jacks, lunges, squats or push-ups. 

Main Workout Routine

The main workout should consist of exercises that target different parts of the body while keeping your heart rate elevated. Examples of these types of movements include burpees, mountain climbers, plank jacks or kettlebell swings. It is important to incorporate intervals and repetitions into the routine to ensure maximum calorie burn and muscle activation. 

Cool-Down Period

Cooling down after exercising can help reduce muscle soreness and prevent injury. Incorporating stretching exercises like hamstring stretches or shoulder stretches can be effective in reducing muscle tension. 


For skinny fat people who want to build lean muscle mass while burning fat at the same time, HIIT workouts are an excellent option. By setting achievable goals and choosing the right exercises based on personal fitness levels and limitations, one can create an effective HIIT workout plan that promotes weight loss and building lean muscle mass. With practice and dedication, anyone can achieve their fitness goals with HIIT workouts!