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HIIT training lasts 18 minutes to boost your metabolism and burn fat



The newest welding science draws us into the age of intensive interval training or HIIT. This is associated with intense movement outbursts interrupted by brief rest periods, and improves everything from metabolism to cardiac endurance to brain health, says Mark Peterson, C.S.C.S., Ph.D., assistant professor of physical medicine at the University of Michigan.

We contacted Alonzo Wilson, founder and head of training at ToneHouse, a New York-based fitness center specializing in athletic training, for an exclusive workout.

The 18-Minute Miracle Training

Perform 3 Circuits; Pause for 1

minute between sets

1. Gallop

2 gallops à 50 yards

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  • Step up on all fours, keep your knees off the ground and your butt up Your feet should be on the ground and hands slightly wider than hip width.
  • Keep your head down and stretch your hands as far as you can and shift most of your weight forward onto your hands.
  • Jump with the Legs near your hands, then stretch your hands forward again Repeat the process and increase your speed Running like a dog!
    1. 2. Increased dumbbell burpee 20 repetitions (or as many as possible)

      • Take a push-up position by holding a pair of medium-weight dumbbells (palms facing each other) with your hands and putting your feet on a box you pull y up Jump on the push-up Do not put your feet off the box on the floor near your hands. Keep the tension in your core as you do that.
      • Get up while you bring the dumbbells to your sides. Then jump as high as you can and pull up your knees. Land quietly and reposition for another push-up.

        . 3 Pushup rollout

        Alternate weapons for 30 reps in total

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<li>  Start a push-up, but if you lower your chest to the floor, roll away the weight in your left hand until that arm is straight. Push it up and roll the weight back. </li>
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<p class= 4 Dumbbell Alternating Squat Throw

        1-minute cycle

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<p class= Hold a medium-weight dumbbell between your legs at tibia level with your left hand She hips her hips, her back straight and her knees slightly bent.

        Explode and lift the dumbbell, if it is at shoulder level, release it and catch it with your right hand, lower it and start another repetition without a break.

        Bonus Training: The Classics Without Equipment

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        laflor Getty Images

        The most efficient HIIT drill is the Tabata: 20-second intervals with maximum effort, followed by 10- Seconds breaks for a total of 4 minutes. Take part in this 12-minute, equipment-free welding festival.

        • Pushups
        • 4 minutes – 20 seconds on, 10 seconds off
          • Alternate lunges of prisoners
          • 4 minutes – 20 seconds on, 10 seconds off

        Climber

      1. 4 minutes – 20 seconds on , 10 seconds off


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