With spring, many people begin to move their training outdoors since nature and the sun invite them to do so. If you are one of these people, remember to take your sun cream, avoid the hours when its light affects us with more intensity and hydrate yourself well.
If this is your case and you are looking for interval cardiovascular training to be able to do on the street or in the field and without material, In this article we share with you a HIIT routine that you will like.
training design
Our protocol today is going to be based on an interval system of short intervals. A short interval system is characterized by work periods of about 15 seconds or more and rest periods of the same length or less.
Today we are going to opt for a structure of 30-second intervals followed by 30-second breaks. The reason for equating rest time to work time is because rest will be active, that is, we will keep jogging very lightly on the spot or in the case of sprints, go down the stairs that we have climbed.
The exercises that we will perform will be the following:
The training will consist of performing three to five rounds of the three exercises that we have indicated above, simply complying with what was planned: 30 seconds of work and 30 seconds of active rest.
If you do three rounds this workout will take you 9 minutes. Instead if you do 5 rounds, 15 minutes.
burpees
As we will see with jumping jacks and sprints, burpees allow us to perform a movement by chaining one repetition with the next. This allows us to raise the pulsations from the first moment and keep them high.
However, if the fact of performing the complete push-up weighs us down too much and prevents us from maintaining a good rhythm, we can ignore it without much problem.
Stair sprints
Sprints on slopes or stairs, as is the case, are ideal for significantly increasing heart rate. Try to support the weight of your body on the metatarsalsthat is, in the front part of the sole of your foot to have more reactivity in the Achilles tendon and climb faster.
Try to maintain a constant and fluid rhythm.
jumping jacks
Finally we have the jumping jacks. Jumping jacks, given their cyclical nature, allow us to perform many repetitions in a short time. achieving a high density of work.
Most of the muscles in the body are mobilized and this keeps the heart rate and energy expenditure high.
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Videos | CrossFit®, Francisco Javier Llorente Oller, XHIT Daily