If you want to add a kick to your workout to save time, try probably 15 minutes. HIIT training..
“HIIT, or high-intensity interval training, basically means training with maximum effort at short time intervals for 10-30 minute break intervals,” says Jillian Michaels. With health Fitness Experts and creators Fitness app.. Michaels adds that HIIT training isn’t just done on exercise bikes, it’s evolved over the years. “”HIIT training can be done on sprints, stairs, rowers, bicycles and even oval shapes. Traditional gymnastics such as burpees, squat jumps, mountaineers, skipping ropes and jump jacks are also available. Some use ball slams, battle ropes and kettlebell swings. ”
15 minutes of HIIT training Increase metabolism, Build up stamina, And help Reduce abdominal fat.. So even if you only have a few minutes to spare, you can still enjoy the benefits of HIIT’s Tabata training method. “It’s important to note that the Tabata protocol is 4 minutes. If I recommend Tabata, it’s to maximize my burns at the end of training after a relatively mild training session.” Says Michaels.
Another great bonus of 15 minutes of HIIT training is that you can do it without equipment unless you don’t want to kettlebell or skipping rope. This is the training for you to get started:
15 Minute HIIT Workout:
- 5 exercises in total
- 3 sets for each exercise
- 40 seconds on, 20 seconds break
Workout: 3 rounds for 15 minutes, full out for 40 seconds, break for 20 seconds
- Planks last, crouching hops
- Squat Jump (If you have knee problems, remove the squat!)
- Ice skater
- Lunge jump
Cool down: 2 minutes
Now that you’ve tried (or at least considered!) 15 minutes of HIIT training, let’s take a look at some of the benefits of 15 minutes of HIIT training.
You will burn a lot of calories
Michaels says HIIT training can burn a lot of calories. “”HIIT training burns a lot of calories because you are training with the utmost effort. It requires more energy to carry out the physical demands placed on the body. Not only do you burn more calories than the steady state of 45 minutes of aerobic exercise, but the effects of the intensity of your HIIT training overdrive your body’s repair cycle, resulting in more fat and calories overall. Burn.
Relation: HIIT workout for beginners
Your metabolism will speed up
Even when you’re just sitting and resting, you’re consuming calories because of your metabolic rate.But yours Basal metabolic rate, or BMR, The number of calories your body needs to achieve its most basic life-supporting function. Resting metabolic rate (RMR) is the number of calories your body burns at rest. “HIIT training increases your metabolic rate after training, either by a physiological effect called EPOC, or by excessive oxygen consumption after exercise,” explains Michaels. “EPOC occurs because your body is about to return to homeostasis, or pre-workout conditions. HIIT workouts are trainings that utilize more oxygen and are often during and after workouts. It burns calories, which greatly improves EPOC. “
It helps you get healthier faster
Maximize results with a faster fit with 15 minutes of HIIT training.. “Beyond calorie burning, HIIT training makes you a better athlete faster than many other fitness modality,” explains Michaels. “This is because HIIT training is more intense and therefore puts more stress on the body. The body must adapt quickly to this stress in order to maintain itself. Therefore, muscle maintenance from bone density HIIT training is very effective, because the whole body is better conditioned at a faster pace to handle HIIT training, up to cardiovascular conditioning. “
Instead of spending hours in the gym, you can spend a few minutes before your lunch break or supper. This will save you time and probably increase your chances of actually training on a regular basis. “HIIT training is very efficient. Many people don’t have time to do long training sessions, and HIIT training is quick but powerfully effective. 15-20 minutes, 45 minutes of steady-state aerobics. You can get as much benefit as exercise, “Michaels explains.
HIIT makes you healthier
Getting in shape and getting in shape is one of the benefits of HIIT training, but it also has other health benefits. “HIIT training lowers blood pressure and resting heart rate, lowers blood sugar levels, improves insulin sensitivity, and also helps maintain muscle mass and improve bone density,” says Michaels. ..
Michaels says that while doing HIIT training has many benefits, HIIT can backfire if it’s the only exercise you’re doing. “if you HIIT training can upset your workout balance. You need to train all the modality of fitness. It is important to have a training day that focuses on strength and a training day that focuses on flexibility and mobility. “
Michaels also states that HIIT should be a short and intense workout, so you need to be careful not to train too long. Therefore, do your best to get the right work / rest ratio for your fitness level.
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