Hiit workout - what is it? This training will allow you to lose extra pounds and tighten your body in the shortest possible time. The article describes the essence of training, their advantages over others, and also provides a set of exercises.
Hiit workout - what is it?
Hiit or HIIT workout stands for high-intensity interval training. This technique is based on the priority of more intense short workouts and less heavy periods.
An example of HIIT training: within a quarter of an hour, performing a combination that consists of sprints for 15 seconds, brisk walking for 10-15 minutes.
There are two options for HIIT training: cardio or aerobic and strength or anaerobic training.
Basic principles of Hiit training
The main training program includes 5-15 programs. It is necessary to start a workout with a warm-up, and end with a hitch.
The main principles of HIIT include:
- the calculation of the possible load is based on the limiting heart rate. Maximum possible heart rate = 207- (07 * age). Based on your own feelings, it is possible to determine the heart rate in an easy and difficult period, however, it is better for a coach to do this;
- for those just starting out, the ratio of heavy to moderate exercise is 1: 3. Then, over time, the duration of the severe phase increases and the recovery time decreases;
- before training, do not eat foods containing L-carnitine (coffee, chocolate, fat burners). They increase the number of heartbeats and increase blood pressure, which can negatively affect health;
- during training, it is forbidden to drink sports drinks that contain fast carbohydrates;
- after class it is better to take a shower than to go to the sauna or bath;
- vigorous exercise is contraindicated with a low-carb diet.
Advantages and disadvantages
The main advantages of Hiit workouts are:
- Less time is spent on classes. Research shows that a four-minute interval of HIIT is 10% more effective than running. In 16 minutes training, you can get better results than if you run 3 times longer.
- Expending more calories. HIIT workouts burn 6 to 15% more calories than normal standard exercise. One portion of calories is expended during exercise and the other during the process of excess oxygen consumption after exercise. Since HIIT training is intense, after it the body has to make an effort to recover. This requires additional energy consumption, in this regard, calories are burned for several hours after exercise.
- Athletic performance is getting better. These trainings are used to increase speed, agility, strength.
- Availability. There are special training programs for home conditions. HIIT training does not require any additional special equipment.
Among the disadvantages of HIIT training, it is worth highlighting:
- Full surrender of the body is required until complete exhaustion. Not everyone can withstand such an intense load. Many are not ready to give all their best for the sake of dropping a few pounds.
- There is some danger. Excessive physical activity for a beginner can cause a disease associated with the destruction of skeletal muscle. To avoid this, the load should be increased gradually. Also, under intense stress, the risk of injury increases.
- The body takes longer to recover. The minimum recovery time is 24 hours between workouts.
- The possibility of hormonal disorders. When exercising with maximum efficiency, the production of a number of hormones increases: testosterone, endorphin, cortisol and others. Intense loads are stress for the body, and when other stressful situations are added to this (emotional stress, stress in the family), there is a risk of adrenal gland malfunction, which leads to a breakdown, sleep disturbance and other unpleasant consequences.
What is more effective for losing weight - Hiit workout or cardio?
Several studies have shown that HIIT training is more effective in terms of weight loss than moderate cardio exercise. After intense exertion, the body needs more strength to recover, as a result of this, more calories are consumed.
However, research has also indicated that HIIT training has only a few benefits over cardio. This is due to the fact that HIIT requires a lot of effort and pain, which not everyone can do.
For those who do not have a lot of time, HIIT is the best result, while for the rest, calmer cardio exercises are suitable, which have a longer path to weight loss, but less safe.
Therefore, it all depends on personal preference. The main thing is that the exercises are not dangerous to health and do not cause negative feelings.
A set of exercises for Hiit workouts
The exercises should be done 3-4 times a week for 30 minutes. You cannot rest between exercises. Rest is possible between circles for 2 minutes.
The HIIT training program consists of:
- warm-ups;
- the main part;
- hitch.
As a warm-up, you can do:
- rotation in the joints of the limbs, with the pelvis in both directions 10 times;
- squats deep 10 times;
- high jumps 10 times.
The first round of exercises is performed without rest:
- Squat jump. Starting position: sit down so that the hips are parallel to the floor, place your arms along the body. Jump high, stretching your arms up. Return to starting position. Repeat up to 25 times, depending on preparation.
- Pressing for triceps. Sit on the edge of a chair. Rest your hands on the seat. Lower your hips so that they are in weight. Rest your feet on the floor. Do reverse push-ups, bending your elbows behind your back. Repeat 20 times.
- Plank jump. Take a plank position: lying position, resting on the feet and palms. Make a jerk with your legs forward and your feet on the floor. Repeat 10-20 times.
- Swimming. Lie on the floor on your stomach. Arms and legs imitate the movement of swimmers for 30-60 seconds. The pace must be gradually increased.
- A jump with a simultaneous extension of the arms. Stand up straight with your hands at your sides. Jump, at the same time spreading the legs to the sides and joining the arms above the head. Return to starting position. Repeat for 30 to 60 seconds.
After completing one circle, you need to rest for 2 minutes, and then repeat the circle 2 more times. Then a hitch is carried out.
Hiit workout program for burning fat - example
This sample program must be performed three times a week. It includes two parts: strength and metabolic. The strength part is done on Mondays and Fridays, the metabolic part on Wednesdays.
Preparation for training
Before starting a workout, you should prepare for it:
- Take a good break from the last activity.
- Emotionally prepare for the next workout.
- You can take food 3 hours before class.
- In 20 min. before starting the exercises, it is worth drinking one glass of fruit drink, compote or cocoa.
Warm up
The warm-up consists of three exercises. The transition from one to the other should take place without interruption.
This is how three circles are performed:
- Squats. Stand up straight, feet shoulder-width apart, arms extended forward at shoulder level. Squat as much as possible, pulling your pelvis back and keeping your back straight. Hold for a second and return to the starting position. Repeat 20 times.
- Shock Absorber Exercise. Put your feet shoulder-width apart on the projectile. Take hold of the handles. The palms should be facing each other. Pull the handles to the sides. In this case, the back should be flat, and the elbows should be tightly pressed to the body. Put your hands back. Repeat 20 times.
- Jumping. Put your feet close to each other. The knees are not tense. Hold your hands as if they had a rope in them. The palms are facing up. Jump as if over a rope for 45 seconds.
Power section
The strength part works out muscle endurance:
- Squats. Feet shoulder width apart. Pick up a kettlebell weighing from 12 to 18 kg. The projectile should be at the chest with the elbows pointing down. Go down as much as possible, while the elbows at the lowest point touch the inner thighs. Return to the starting position with a jerk. It is necessary to go down slowly, and ascend quickly. Repeat 10-12 times.
- Dumbbell Row. Do not spread your feet wide. Lean forward. Take a projectile in your right hand (weight 6-10 kg). Pull the shell to the side. The elbow is close to the body. Repeat 8-10 times. Change sides.
- A bike. Lie on your back. Tear your back and legs off the floor. The hands are behind the ears. Straining your abs, bring your right elbow to your left knee. Then left elbow to right knee. Continue 20 sec.
The metabolic part
The exercises are performed as quickly as possible:
- Traster using a projectile. Take shells weighing from 4 to 6 kg. Stand up straight, feet shoulder-width apart. Then lower yourself into a squat, then rise, while simultaneously raising your arms with dumbbells above your head. Then the arms drop to the shoulders. Repeat 15 times.
- Stepping onto the platform. Stand in front of the step platform. Place your left foot on the platform. The hands are on the hips. Climb an elevation by straightening your supporting leg.
- The emphasis is lying, the emphasis is sitting down. To squat. Palms on the floor. Jump to the lying position. Come back. Repeat 8 times.
Finish the exercise with a hitch.
Reviews of losing weight
Among the reviews on the performance of HIIT workouts are:
Such workouts are affordable, effective and not time consuming.
Svetlana, 25 years old
HIIT training is effective for weight loss. I did not find any flaws. At first it was too hard, I thought I couldn’t stretch it. But it worked out for me !!! As a result - minus 5 kg per month!
Elena, 40 years old
They help to really tighten the body. Recomend for everybody. But still, be careful, for beginners I advise you to try cardio first, and only then move on to HIIT.
Samira, 30 years old
Exercise helps you to lose weight effectively and in a short time. Among the shortcomings, one can single out injury hazard. I injured my leg during training, spent a lot of time on recovery.
Margarita, 18 years old
The body becomes embossed and pumped up. Strength and endurance are trained. But those who have never played sports need to be careful. A very hard workout for beginners.
Alexandra 20 years old
HIIT workouts will allow you to lose all extra pounds in a short period of time, develop strength and endurance. The main thing is to observe safety measures so as not to get injured.
