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7 HIIT fat burning workouts



Cardio or not cardio?

That's the age old question about the water cooler in your gym. If you are not someone who loves to run for hours on a treadmill or volunteer to run marathons, it will be difficult for you to find a workout that will promote your cardiovascular fitness.

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Fortunately, you do not have to mill up for hours of steady-state business, if that's not your style. You've probably heard of HIIT because it's the hottest buzzword in boutique fitness ̵

1; but do you really know what the acronym stands for, or even why is the protocol a great way to train?

HIIT 101

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HIIT stands for High Intensity Interval Training, which refers to brief bursts of intense physical activity that interfere with alternate low recovery times that make up the log. HIIT It's fast and far from boring, with its exact work-to-rest ratios making it the most time-saving method of training and burning calories. You can use the entire HIIT protocol or just apply some of them to super loaded finisher sets.

There are a number of accepted ratios of work to rest that can be taken into account. Dered HIIT:

  • To Improve Aerobic Fitness: The intervals usually involve a ratio of work to rest, or 1: 1 or 1: 2 (ie Work for 30 seconds, let rest for 30 seconds).
    • To train anaerobically (sports-specific training for strength and explosiveness): Rest intervals are often longer to allow maximum effort, often at least a 1: 5 ratio (ie working for 15 seconds, 75 seconds resting). ,

      If you want to retrain, do not go out all at once. Instead of intervals of 15 to 30 seconds performed at an intensity of nearly 100 percent, intervals of 1 to 3 minutes at a maximum of 80 percent of maximum effort followed by up to 5 minutes of lower intensity exercise were also applied for the weight loss is effective in sedentary populations.

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      The main advantages of HIIT

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      Fat Loss

      A study examined 13 different studies of 424 overweight and obese adults. Both HIIT and traditional moderate intensity exercises can reduce weight and waist circumference.

      Metabol ic rate is higher for hours

      Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training It is known as excess post-workout oxygen consumption (EPOC, informally referred to as afterburn), a measurably increased rate of oxygenation after strenuous activity.

      Overall Health

      HIIT is not just a rehab tool, it can also improve your overall health A review of 50 different studies found that HIIT lowers blood sugar levels Further studies show that it can reduce resting heart rate and blood pressure in overweight and obese individuals.

      Some Ways to HIIT

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      So, wait, you're still technically still on this dreaded treadmill, right? There are seven ways you can HIIT the way to success.

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      Sprints

      After warming up, sprint as fast as you can for 15 to 20 seconds, then walk or jog for 10 minutes at slow speed for 10 minutes

      Tabata Circuits

      Lay down the treadmill and use your own body Each exercise is performed for 20 seconds with a pause of 10 seconds. This training style has been shown to be as effective as traditional HIIT sprint workouts. You can turn on a maximum of 8 sets of 20 seconds and turn them off for 10 seconds. It is not for the faint of heart, but if you have a cardiovascular phobia, this will do the job. Some moves for your Tabata workout:

        • High Knee Run
        • Squat Jumps
        • Mountaineer
        • Burpees

          It is not necessary to duplicate the exact exercises that are used here. Full body exercises of any kind should be well replaced. You can also add weights for an extra challenge.

          Bike Sprints

          Riding a stationary bike as hard and fast as possible for 30 seconds. Then pedal slowly and slowly for a minute. Repeat this pattern for 15 to 30 minutes.

          Barbell Complex

          A barbell complex is nothing more than a circuit of compound movements that use a single barbell. In the following example, you perform five consecutive exercises without clearing the bar. Floor lifts, overhead presses, barbell rows, deadlifts and barbell bench presses with the same weight.

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          Battle Ropes

          Do not complicate it. Just move the ropes at a fast pace and your heart rate will rise. Each movement generally involves pivoting the arms up and down at intervals (or back and forth). Make sure you always have a neutral spine and stay low in a sitting, stable position with your knees bent. Walk for 20 to 30 seconds, rest enough to recover, rinse and repeat.

          Sled Slide

          Many sports are anaerobic, and sledging can improve your anaerobic condition by performing short-duration, high-intensity sprints. Load about 70 to 85 percent of your maximum thrust capacity in the sled. Your goal is to push that weight as explosively as possible until you can barely move it. It will not take long. Let rest between rounds for 3 to 5 minutes. This longer rest interval allows your phosphagens to recover. To intensify aerobic exercise, you should lighten the load and push it longer with shorter rest intervals.

          Hill Sprints

          Sprinting on a slope prevents overflow and reduces the impact on your joints. Also, they are much less likely to tweak an Achilles tendon with mountain sprints than to sprint on a flat surface. Go hard to the summit (20 to 30 seconds) and slowly go to rest.

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          A final word on caution: although HIIT training is now considered safe for more and more people, as we said earlier People with conditions such as uncontrolled diabetes, high blood pressure, or heart disease have a moderate history of exercise unless otherwise approved by their doctor.


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