When what we are looking for is a fast and effective burning of calories, HIIT training can be one of the best alternatives that we have within our reach. That is why in this post we want to stop at some exercises that can not miss to achieve success.
But before stopping at the exercises in question, let’s see what does HIIT training consist of, and what is it for. Well, it is one of the best tools we have at our disposal to speed up the metabolism, and with it, the burning of calories.
That is precisely what it is about, accelerating the metabolism, and for this what we will do is, during the training routine, which comes lasting between 20 and 40 minuteskeep your heart rate high throughout the session.
For get your heart rate up At all times, what we are going to do are high-intensity exercises for 30-90 seconds, and then we will do a 20-30 second rest period between series.
HIIT training seeks to increase heart rate and accelerate metabolism through exercises that take place over a specific period of time and with a shorter period of rest between series.
The idea is stay active throughout the duration of the training, and thus achieve a better result and performance of the activity. But it is important that before launching into training, we know very well what we are going to do.
Therefore, it is good that we take into account some exercises that will serve to enrich those HIIT routines. All of them are designed to keep your heart rate at its maximum and burn more calories. This time we are going to stop at 5 exercises that will help us improve routines.
The exercises in which we are going to stop can be included in any HIIT routine. They do not have to be done all in a row, nor in the order that I indicate. They will simply serve us to enrich the routines more.
burpees
In the first place we are going to stop at the exercise known as burpees. It is a classic that will make us work the upper and lower part of the body. To do this, we will stand up, looking straight ahead. We will activate legs and hands, and in this posture we will place ourselves face down supported by the tips of the feet and the palms of the hands.
We will keep the body fully stretched, and we will do a flex, by using the arms and pectoral muscles. It is important to concentrate all the tension in this part of the body, and at the end, we will bring the legs forward, to be able to rise.
It is an explosive exercise that requires a complete work of legs and arms to achieve a perfect development of it.
By supporting the soles of the feet on the ground, we will raise the body to stand up, and jump at the same time, for which we will activate the legs. At the end of this sequence, we will start again and perform the same movement that we have described, during the seconds that the exercise lasts.
Jumps with knees to the chest
Secondly, we are going to stop at the exercise known as Jumps with knees to the chest. It is a simple exercise, but it will require great leg power, while increasing your heart rate and achieving the desired effect with this exercise.
To do this, we will stand up, looking straight ahead. We will leave the arms relaxed at the sides, and we must concentrate all the tension in the legswhich will be the ones that withstand all the stress of the exercise.
We will perform a jump with both legs, bringing them to the chest, by activating the leg muscles
The movement will be easy. we will bring both legs to the chest, propelling ourselves through the force of the legs. We will take our legs up, while we use our arms to propel ourselves much better and with more precision.
jumping jacks
As a third alternative we are going to stop at the exercise known as jumping jacks. It is an exercise that combines coordination and the action of the legs and arms. In addition, it is a perfect aerobic exercise. To do this, we will stand facing forward, with legs and arms relaxed to the sides of the body.
Starting from this position, what we are going to do is raise the arms laterally while separating the legs laterally. The movement must be carried out in a coordinated manner, and for this what we will do is jump, while moving both extremities.
We will raise our arms and separate our legs in a coordinated manner, in order to achieve a rhythmic and effective movement.
It is very important that let’s keep the coordination at all times to achieve the greatest effectiveness with the exercise. It is important that we control our breathing, since it is a high-intensity exercise that will help us increase our heart rate and achieve the desired objective.
High skipping
Fourth, we are going to focus on the exercise known as High skipping. It is an exercise that, like the previous one, requires good coordination between arms and legs, in order to obtain the results we are looking for.
To do this, we will stand up, facing forward, with our legs slightly apart, and our arms ready to sprint. Starting from this position, what we will do islift the legs towards the chest, while raising the arm to the beat of the leg.
We are going to move the arms to the beat of the legs, which we will take up, as if we were going to touch our chest with them
This is a coordination exercise, which also It will require good resistance, and will put both the upper and lower parts to work. at the same time. In addition, the core will be involved in all this exercise and for this reason it is a very valid option to work the entire body in its entirety.
jump squats
As fifth position, we are going to stop at the exercise known as jump squats. We are going to do them with our own weight, without adding extra weight, since what it is about is being able to activate the body, and above all, the lower part of the body, which is the one that will withstand all the tension of the exercise.
To do this, we are going to stand up, looking straight ahead, with our legs slightly apart, a little more than the hips. The arms will be placed together by the hands, in front, to help us maintain balance. Starting from this posture, and keeping your back straight, we are going to perform the exercise.
These are jump squats, activating both legs to propel ourselves and be able to perform the movement we are looking for
What we are going to do is bend over, bringing our butt back to keep our back straight and activate our leg muscles. When we perform this movement, we will rise, and by doing this movement, we will take a jumpwhich will serve to activate the leg muscles to the maximum, and thus achieve the desired effect with this exercise.
These five examples are useful, and can help us to achieve better performance in HIIT routines. All of them are explosive exercises that require high muscle work and perfect control of the body and all the muscle groups that comprise it.
There are countless exercises that we can do, but we wanted to stop at these, since we consider that are suitable for any HIIT workout routine. That is why we invite you to include them in our routines, to start working effectively now.
Photos | pexels
Videos 1 | Youtube / Foroathletics
Videos 2 | Youtube/Underdog Racing
Videos 3 | Youtube/ P4P Spanish
Videos 4 | Youtube/ TRN Trainer
Videos 5 | Youtube/Strong Runner
In Vitónica | Cardio at home: five options to train without leaving the living room
In Vitónica | All about the Gunnarsson method: what it is, what it consists of, how it is carried out and what benefits it offers us