Although at Vitónica we do not believe that lack of time is an excuse for not practicing sport, we also know that for many people it is a real problem. In this way in this article we help you make the most of the time you have available with a HIIT workout that you can do in your own home.
What is HIIT training?
HIIT is a training method that alternate maximal effort intervals with short rest intervals, which can be active or passive.
There is strong evidence that this training system is a good strategy to follow when it comes to improving metabolic function, maximal oxygen uptake (VO2 max), and overall get an effective cardio workout in a shorter period of time.
What fundamental factor do I need to lose fat?
When it comes to losing fat, it is imperative to create a caloric deficit either by cutting your usual calorie intake or increasing the caloric expenditure that we have been doing … or both.
The correct way to approach fat loss is as follows:
- Reduce your caloric intake by a maximum of 500 calories.
- Do strength training.
- Add light cardiovascular activity or HIIT sessions.
- Keep a high activity level through activities not associated with exercise (NEAT).
Training design
We will opt for a short interval system with work periods of 30 seconds and active rest of 20 seconds.
In a HIIT we cannot use basic strength exercises such as push-ups or irons due to its low cardiovascular component. We need exercises like:
- Jumping Jacks
- Burpees
- Jump squat
Active rest will only consist of lightly jogging on the site while we wait for the end of it. We will carry out a total of five rounds of work although the most beginners can start for three or four rounds.
Jumping Jacks
The jumping jacks They are an exercise with a great cardiovascular component, ideal to start this HIIT.
Stare straight ahead, raise your arms above your head and land on the balls of your feet and knees semi-bent.
Burpees
The best way to perform a burpee correctly is to break down the complete movement in the sequence of movements that compose it.
Practice the squat with your body weight, the squat thrust, the iron or plank position, the push-up and the vertical jump landing on the balls of your feet. Once you have all the exercises mastered, it’s time to bring them together in one complete movement.
Jump squats
To start the squat, the eccentric phase begins driving your hips back to swing the weight toward your heels. We will finish the movement around 90 degrees of knee flexion. From 90 degrees we start the concentric phase until we take our feet off the ground. At the time of landing we must land first with our metatarsals, that is, the base of our fingers.
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In Vitónica | A complete HIIT workout to burn fat