Burn the Calories of Doughnuts with HIIT Workouts


It's Nation Donut Day! To be honest, everybody needs sweets like donuts, as they taste so yummy that help you forget all things stacking in your brain and cheer yourself up. It is such a healing moment when you take a bite of a delicious doughnut after a whole day of work or on a movie night.


However, we cannot ignore the high calories of this little thing. A medium sugar doughnut gets 200 calories, and you will need to walk for 45 minutes, jog for 25 minutes or cycle at a fast pace for roughly 20 minutes to burn this heat. Also, you can choose more efficient ways to achieve your goal, like high-intensity interval training (HIIT).

A Brief Introduction to HIIT

High-intensity interval training (HIIT) is workouts that mix high-intensity intervals with short periods of rest or less strenuous exercise. During intense exercise training, a person's heart rate can reach at least 80% of maximal capacity for one to five minutes. Therefore, it forces your body to use energy from fat instead of carbs, and continue to burn the fat. That is why HIIT  is extremely effective for weight loss. 

Push ups

Below are 20-min HIIT workouts that you can add to your daily routine. Every exercise lasts for 30 seconds, and you can rest for 15 seconds. Take 5 sets of these exercises and get a 30-second break between these rounds.

1. Cycling

Stationary bikes

  • Get on your stationary bike.
  • Cycle for 30 seconds as fast as possible with high resistance;
  • Followed by 30-second cycling at a relatively slow speed with low resistance.

2. Jabs


  • Make a fist and place them in front of your chest.
  • Step your right leg back in a walking stance.
  • Jab your left hand out quickly in front across your body.
  • Notice that it is a full-body motion, which impels the torso and shoulder forward.
  • Pull back and repeat on the other side.

3. Reverse Lunges

Reverse lunges

  • Initiate with your feet approximately shoulder apart in a standing stance.
  • Take a deep breath and take a step back with your right leg as quickly as possible
  • Push off with your rear foot and drive through your forward heel to get back to standing. 
  • Then, repeat on the other side.
  • Advanced, you can do drop lunges, which add a jump in lunges.

4. Bicycle Crunches

Bicycle crunches
  • Lie down on a yoga mat and place your hands on the back of your head.
  • Bend and raise your knees with feet just hovering about the ground.
  • Bring the right knee up and bring the left elbow toward it.
  • Repeat on the other side.

5. High Knees

High knees

  • Lift up your knees in front of your body at least hip length height.
  • Alternate legs and move at a sprinting or running pace.
  • Get your arms pumping to raise the heart rate.

The Botton Line

People with a fitness base enjoy HIIT as it saves time. For beginners, you can extend the rest interval to recover, and you will gradually handle it. Stick with these HIIT workouts, and you can enjoy the sweets even better without any sense of guilt.


Related: 7 Amazing Benefits of Cardio Exercises

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