Effective HIIT workout for weight loss at home
HIIT training: what does it mean
Translated from English, HIIT means “high-intensity interval training”. The essence of such classes is the variation of loads of varying intensity. Exercises are performed at high speed with minimal rest breaks (5-10 seconds). Valentin Zinin comments, “Such a ‘game’ with a heart rate is beneficial for the development of endurance and fat burning.”
And if you choose the right set of exercises, you can work the most important muscle groups in a relatively short workout (30-35 minutes).
How to do HIIT workout
Trainers recommend starting such a lesson with a warm-up (to prepare the musculoskeletal system for stress). Complex exercises are usually performed without breaks for rest – they stand between circles. It is optimal to make 4-5 circles in one session.
Do not include too many exercises in HIIT – 5-6 movements are enough. “If you want to make your workout more intense, increase the duration of active workout time (from 30-45 seconds to 60 seconds) or the number of circles,” adds Valentin Zinin.
Making fewer moves is more efficient, but add the number of circles for example. “So you can focus on certain movements and perform them more accurately without breaking the technique,” says Valentin Zinin.
HIIT training: Basic mistake
Some shortcomings may minimize the benefits of high-intensity interval training. Try to avoid them.
Incompatibility of loads with the level of efficiency. It should be understood that HIIT is a class for experienced exercisers. Someone who already has a good level of endurance and knows the technique of performing the exercises. “If beginners start HIIT, it can harm their health and cause injuries,” warns Valentin Zinin.
If you’ve just started exercising but really want to try HIIT, take a set of exercises as the basis of your workouts (as we showed you today) and improve your movement technique and do it at a slow pace. Then you can apply a fairly gentle training program: 30 seconds of training, 20 seconds of rest.
Violation of the technique of movement. Beginners often “sin” with this: they do the exercises incorrectly, not understanding the exact technique of performing the movements. “In the future, this can lead to injuries and often reduce the effectiveness of the exercise,” says Valentin Zinin.
Incorrect speed. There are two extremes here: some move very quickly (and barely “live up” to the end of training), others, on the contrary, “regenerate” so as not to get tired at the end of training. exercise has no effect.
Try to find the “golden mean”. “It’s ideal to train at 70-80% of your maximum heart rate,” says Valentin Zinin.
Bad choice of exercises. Experts identify several main mistakes: overly complex exercises or movements that only work on a separate muscle group (only the legs or only the abdominal muscles). It is important that the load is adequate and that the movements involve all major muscle groups.
We asked Valentin Zinin to create a HIIT training program that covers the most important muscle groups and helps with weight loss.
HIIT training for weight loss at home
The complex includes 6 exercises for the most important muscle groups (abdominal muscles, legs, arms, back). “This workout is designed to maintain muscle tone, lose weight and develop endurance,” says Valentin Zinin.
How to create activity
- Start your workout with a little warm up
- Build your training according to the circular principle: do the exercises in sequence without a break. “Active driving time is 45 seconds, with one and a half minutes resting on the end of a wheel,” adds Valentin Zinin
- Complete 5 rounds in one workout
- Finish with stretching
- Do this program every other day
To complete the complex you will need a mat and manuals
Alternative leg lift
Stand straight, feet slightly wider than shoulders. Lower your arms along your body, do not lie down, keep your lower back in a neutral position. raise your hands. Then transfer body weight to the right foot, bend the left knee and pull it towards the abdomen while simultaneously lowering the arms to the left (with the knee slightly above the level of the palms). Work the muscles in the press, back and legs. Then lower your left foot, make a semicircle with your hands, raise it above your head, then bend your right knee and pull it towards your stomach. Return to the starting position. This is a repeat. Do as much as possible in 45 seconds.
Stand straight, feet together. Bend your knees and lower yourself into a squat. Connect the palms in front of the chest. Then, with a jump, without stretching your knees, open your feet to the sides. Do not increase the flexion of the lower back, work with the press. Slowly stand up and return to the starting position. This is a repeat.
Oblique barbell row
Stand straight, feet together. Take dumbbells in your hand. Tilt your body forward and push your pelvis back. In this position, bend your elbows and pull the dumbbells towards your body. Press, work the muscles of the legs, buttocks and back. Do not bend over, do not bend your back. Then slowly stand up and return to the starting position. This is a repeat.
Get in plank position with straight arms and knees. Place your palms under your shoulders. Work with the press, do not bend your lower back. Lower your body by bending your elbows. Do not bend, activate the pectoral muscles and the entire anterior surface of the body. Then slowly return to the starting position by straightening your elbows. This is a repetition.
Lie on your back, press your lower back to the floor. Bend your right knee and place your foot on the floor. Stretch your left leg forward. Take your hands behind your head. Roll your body forward and to the left. At the same time, bend your left knee towards your right elbow. Work your abdominal muscles. Return to the starting position, this is one rep. Perform … in each direction.
Sit on the floor, bend your knees, place your feet on the floor. Place your palms behind the body. Then slowly lift your pelvis up. At the top, align your torso into one straight line parallel to the floor. Work the muscles of the press, buttocks and back. Lock in this position for 40 seconds.
Do this program 3-4 times a week and after 2 months you will notice that the silhouette has become more toned.
HIIT training: what does it mean Translated from English, HIIT means “high-intensity interval training”. The essence of such classes is the variation of loads of varying intensity. Exercises are performed at high speed with minimal rest breaks (5-10 seconds). Valentin Zinin comments, “Such a ‘game’ with a heart rate is beneficial for the development of…