Are you already tired from spending hours and hours of the week or a month on the running belt or exercise bike just to lose a few pounds?
We have prepared a training, which you are going to love. It will bring visible results.
This training is High Intensity Interval Training also known as HIIT.
What is interval training (HIIT)?
Interval training is a method where the period with weight with high and very high intensity (interval) is regularly changed with an interval of rest (usually passive.)
This type of training is exercised only 15-30 minutes. It is suitable only for those who do not have time and do not fancy spending hours in a gym but want to have visible and relatively fast results.
Interval training and losing weight
In comparison with medium intensity exercises, it is scientifically proven that by interval training there is 6 times higher loss of fat mass during the same period of time. HIIT training is one of the best ways how to lose weight fast.
It is not true anymore that the body burns only after 30 minute activity and short exercise is not worth it. It is also not true that you must be really exhausted after exercise.
But be careful! It does not mean that you should exercise with this method every day!
HIIT training is suitable for everyone (except for absolute beginners and patients with cardiologic problems) who wants to really exercise.
The weight period and rest period can be in the ratio 1:1 or 1:2. If this is still too hard for you, it is possible to exercise in the ratio 1:3. Just bear in mind that the intensity of exercise should be as high as possible.
Most popular high intensity workouts
Interval training may have several forms.
The following trainings are the most very popular:
Crazy INSANITY workout is referred to as a ticket to hell. It was developed by American trainer and choreographer Shaun T. It is often marked as “the hardest training ever put on DVD.”
The training consists of simple elements as caprioles, stamina in push-ups or jogging at one place. The exercises are developed to give out the maximum from your body.
You exercise in 3-5 minute intervals intensively. Then, there is a pause long enough to breathe in and start over again.
Insanity is the hardest 60 day workout ever put on DVD. This workout is an upside down interval training using maximal heart beat frequency. Get ready, because this will be insane!
Tabata Workout Routine
This type of exercise was developed by a Japanese doctor Izumi Tabata in 1996 in National Institute of Fitness and sport in Tokyo. In Tabata training, the ratio of work and rest is 2:1.
Tabata Workout offers a fast method how to get into shape during four minutes with a high intensity of exercise. It is a forerunner of today´s HIIT training.
One exercise for muscle area consists of eight repetitions. Timing is a keystone. Each repetition is exercised 20 seconds and 10 seconds of rest follow.
20 minute interval training on TRX
This 20 minute HIIT workout is focused on all the body. You may exercise 2 or three times a week.
|Total time of exercise||15 seconds|
|The break between exercises||15 seconds|
|Rounds||6 – 7|
|1. TRX jump squat|
|2. TRX Chest Press|
|3. TRX high row squat|
|4. TRX mountain climber|
|5. TRX hamstring runner|
|6. TRX one leg burpee|
TRX installation instructions – How capture TRX?
Make sure you have the right a safe TRX accessories before you start your workout:
How to anchor TRX properly? TRX bands can be captured anywhere. Read more to find out how can be TRX anchored correctly and safely.
The 2nd alternative of the HIIT training
In this HIIT training do not exercise in the circle, but 6-7 rounds one exercise and then you can continue to the next exercise.