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A 20-minute HIIT workout with bodyweight that you can do in your living room



High-Intensity Interval Training (HIIT), a training style in which short intervals of high-intensity pauses followed by short, low-intensity recovery periods are known to be exactly what the name implies: high intensity , And while this may sound a bit scary, HIIT workouts are actually very short – which sounds very appealing to many people. Yes, HIIT should make you work hard and sweat, but only for a very short time. This makes HIIT so efficient – you can do a great workout in a short time.

To do the HIIT training, which was created by a certified personal trainer and Equinox Group Fitness Instructor, Colleen Conlon you need nothing more than your body (and a bit of space). Conlon explains that the exercises she has chosen "allow you to move at a pace that can lead to respiratory distress, which is what HIIT is about."

They are also a bit gentler on your body and joints than many conventional HIIT workouts. "When we think of HIIT normally, we think of high-impact plyometric movements, also known as jumping, but you can still do lots of low-impact plyometric movements to spare your joints." She says. Note that while some of these movements have little effect, some still require jumps. So be careful if you have problems with the impact and talk to your doctor if you are not sure if this training is safe for you.

] She also notes that these movements use many different muscle groups and set you moving at all three levels of movement, so you really get a Total Body workout . How long will it take, you ask? Twenty minutes.

This particular training follows a Tabata protocol that Conlon says is her favorite because of its efficiency. Tabata is set up so you can do each exercise for four minutes before moving on to the next one. These four minutes are split into 20 second work intervals and 10 second rest intervals. Basically, you switch between 20 seconds of intense work and 10 seconds of rest eight times until you reach four minutes. Then you will proceed to the next step. This special training involves five moves, so it takes 20 minutes to complete. However, they never work intensively for more than 20 seconds at a time.

The Training

Instruction:

Perform each exercise for four minutes, alternating between 20-second intervals of intense work and 10-second intervals of rest. Continue to the next exercise after performing 8 intervals at a time (or four minutes in total). Follow this pattern – 20 seconds work, 10 seconds rest, eight times – for each exercise on the list.

  • Side Kick-Through – 20 seconds
  • Pause – 10 seconds
  • Take eight times. [19659012] Skater Hop – 20 seconds
  • Pause – 10 seconds
  • Run 8 times.
  • Crab Toe Touch – 20 seconds
  • Pause – 10 seconds
  • Run 8 times.
  • Frogger – 20 seconds
  • Pause – 10 seconds
  • Run 8 times.
  • Curtsy Longe – 20 seconds
  • Pause – 10 seconds
  • Run 8 times.

This is how each move is executed:

Demo The following steps are: Amanda Wheeler certified strength and conditioning specialist and co-founder of Formation Strength an online training group for women who serves the LGBTQ community and its allies.


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