The training HIIT or High Intensity Interval Training It is a way of training that is based on work as hard as possible and they have to be interval series, that is, at the end of the series of the exercise, we rest to be able to face the series like the previous one, as long as we can.
This HIIT workout can be done in many ways; running, cycling, jumping rope and even walking for those people who have a lack of mobility or who cannot do exercises with high impact on their joints.
Who can use a HIIT workout?
HIIT training can be perfect for those who want to lose body fat because being so intense, calorie burning is very high.
It is true that above all, it will depend on how we do it, since it is not the same to do it walking than jumping rope, but we assure you that this training that we are going to leave you next, if you do it 3 or 4 times a week and accompany you with strength training, it will help you with your fat loss, as long as that is your goal.
It can also come in handy for those who have little time. At Vitónica we understand that not everyone has the same availability. I mean, we know that training in a gym takes more time than most people have, but a 15-minute workout, In principle, everyone can do it.
Benefits of HIIT training
Although we have previously discussed that HIIT training is perfect for those looking to lose body fat, the benefits go beyond that. Among all of them, the following stand out:
- Reduction of LDL cholesterol and improvement of the lipid profile
- Decreased basal blood glucose. That is, blood glucose levels
- Improved cardiorespiratory endurance
- Improvement of psychological well-being
This is the HIIT training that we have designed for you
As we have mentioned, for this HIIT workout, you are going to need a jump rope. To buy a good jump rope, we have to pay close attention to the material because depending on it, the rope will go more or less fast. For example, a rope nylon will go slower, making it great for beginners. On the other hand, those that are steel they will be faster, so it is important that these ropes are used by more trained people.
We also have to look at the handle because depending on what we are looking for, we will have handles that, anatomically, fit our hand more, making them more comfortable. There are also ballasted ones that, although they increase the difficulty of the exercise, can also help us promote the loss of body fat.
Even so, we leave you a list of the best jump ropes currently on the market.
Heating
To run correctly we have to pay close attention to our whole body. we will start with our ankles and calves, our knees and quadriceps and finally hips, arms, shoulders, etc.
Warming up all the muscles will allow us increase blood flowimproving our running performance, making us more flexible and making us less prone to injury.
For the warm-up, what we will have to do is perform dynamic stretching and do some exercises to start sweating, such as jumping jacks.
Then we’ll jump rope at a low-moderate intensity for 5 minutes to adapt to the movement What are we going to do in HIIT?
HIIT training
The relationship between exercise: rest must be between 1:2 and 1:4. That is, for every second that we work, we will have to take a break of between 2 and 4 seconds; the rest can be passive or active, although the jump rope is so intense that we recommend that the rest be passive.
Let’s say the exercise:rest ratio is 1:3. In this way, we will rest enough to face the series with force.
From now on, we will perform 15 series of 15 seconds of work each and we will rest a total of 45 secondscausing each series between work and rest lasts exactly 1 minute.
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