Super effective fat burning - an example of HIIT training

HIIT training is a high-intensity interval exercise program that burns a large number of calories in a short period of time. In between approaches, aerobic exercises are performed to prepare your muscles for the next approaches. If you are already familiar with such workouts, we suggest you try our variant as well.

Fitnesstrainer

You will need a step platform, a bodybar and a fitball.

Inhaltsübersicht

Squat on one leg

Technique

Bend your arms at the elbows, take the bodybar and position it in front of your chest, palms facing away from you. Stand straight.
As you exhale, lift your left leg, bend it slightly at the knee and take it sideways. Perform a shallow squat on the supporting right leg.
Keeping your left foot on the floor, pull your heel towards the right end of the body bar, you will need to help yourself a little with your body. You will get a slight twist.
After that, return the left leg to the starting position and repeat the exercise from the beginning. Perform the exercise without pauses.

Perform the exercise for a minute. After that, rest for 30 seconds: to do this, do light jumps from foot to foot with your hand touching the floor. After this break, do another approach on the other leg.

Lunge with leg raise

Technique

Take the bodybar in your hands, hold it in front of your chest, palms facing away from you. Stand straight.
Make a lunge back on the right leg, the knee should be bent at an angle of 90 degrees.
As you exhale, rise up and bring your left knee forward in front of you, arms with the body bar above your head.
Lunge back on the right leg, rise up and bring the left leg in front of you. Twist slightly and pull the heel of your left foot toward the right end of the body bar.
On an inhale, return to the starting position and repeat all over again.

Perform the exercise for a minute and then rest for 30 seconds. Do not forget that during the break you need to perform jumping jacks. After resting, repeat the exercise on the other leg.

Complicated plank on a fitball with push-ups

Technique

Put your feet on the fitball so that your hips are on the weight, put your straight arms on the floor.
Exhale and do a shallow push-up, then return to the starting position.
Swing your left leg to the side and return it to the starting position.
Do another push-up, but this time do the swing with the other leg.
Do not bend your lower back during push-ups, the body should be straight.
Perform the exercise without pauses.

Perform the exercise for a minute, after which take a break between approaches of 30 seconds. During the rest, take a fitness ball and do side-to-side incremental steps, raising your hands with the ball up. After the break, do one more approach.

Jumping into a plank

Technique

Stand up straight, put one foot on the step-platform.
Jump over the platform so that the foot on the elevation is replaced.
Without pause, lower your arms down and jump into a straight arm plank and do a shallow push-up.
Come to a squatting position, immediately placing one foot on the platform.
Stand up and jump over the platform again so that the elevated leg is replaced.
Your hands in the plank should be under your shoulders. Your back remains straight throughout the exercise.

Perform the exercise for a minute, after which take a break of 30 seconds between approaches. During the rest, do the following: step one foot on the platform, the second make a swing upward, trying to touch the toe of the opposite palm. After this break, do one more approach.

Squat with side plank

Technique

Stand with one foot on the platform, put the second foot on the floor. Perform a squat, you can keep your hands in front of your chest.
Stand up and immediately move to the side plank: place one hand on the platform, put your foot on the floor with the side of the foot. Extend your other arm upwards and keep your foot parallel to the floor.
Hold in this position for one or two seconds, then return to the starting position and perform the squat again.

Do the exercise for a minute, after which rest for 30 seconds between approaches. During the rest period, perform jumping jacks in increments across the platform. After the break, do another approach on the other side.

The workout is over. See the video for detailed exercises.

If you have never tried HIIT training, but you really want to, we recommend you to shorten your exercise time a bit. For example, if you can’t keep up with the interval we suggest, you can try doing the main part for 30 seconds and resting for 15 seconds. With each next workout, try to increase the approach time by 10 seconds.

After an intense workout, it will be very cool to relax your muscles. A massage roll will help with this. About what exercises you can do with this projectile, read in this article.