SPORTS AT HOME - HIGH INTENSITY INTERVAL TRAINING FOR FAT BURNING

What is High-Intensity Interval Training (HIIT)?

This is a type of training where high-intensity exercise is combined with low-intensity exercise in a 2:1 ratio, such as running at your maximum speed for 40 seconds and walking at a slow pace for the next 20 seconds.
 

Benefits of HIIT training

• A HIIT workout is shorter than usual, so it's perfect even for those with little time;
• HIIT workouts are never boring because of the wide variety of exercises you can do
• Due to the high intensity, more fat is burned in a shorter time;
• Significantly boosts metabolism - several studies have shown that after a HIIT workout, burning continues for up to 48 hours afterwards;
• The workout can be done anywhere as no equipment is required and body weight is used.
  

Who is HIIT training for?

THIS is an ideal solution if you are short on time and want to lose weight or improve your strength and endurance, but it is important to note that this is a high-intensity workout, so it is not recommended for those with heart disease, so it is recommended to consult a doctor before doing this workout.

HIIT workouts at home 

We suggest you try 3 HIIT workouts at home. Each workout lasts less than 20 minutes and comes in three different types:

• for beginners
• legs and buttocks
• total body workout

Recommendations before starting training: 

• wear comfortable clothes that allow the skin to breathe and increase the efficiency of your training. We recommend choosing "Push Up Gym Fashion" anti-cellulite elastics for training (link to elastics)
• start with a 5-minute warm-up ( Esercizi di Riscaldamento Muscolare Total Body - YouTube )
• keep water handy – hydration is key
• During training 2 and 3, we recommend listening to " Tabata playlist " ( TABATA SONGS - "Blinding Lights (Tabata)" - YouTube )

Training for beginners 

Start with a simple simple workout ( https://www.youtube.com/watch?v=8aiDgbhGNfY) to familiarize yourself with the HIIT method. The workout consists of 30 seconds of jumping jacks and 1 minute of stepping for breath or kicking the buttocks at a low intensity. All this is repeated 6 or more times. It may seem easy at first, but by the end of the workout, you'll feel your muscles burning.

Leg and butt workout 

The training is perfect for women who want to tone their legs and buttocks. Training sequence: Exercises are repeated for 20 seconds alternating with 10 seconds of slow recovery or complete rest (depending on your training level). This type of training is called " Tabata", so it is useful to use a special playlist that allows you to maintain the pace. This way you don't have to watch the stopwatch and can focus 100% on your workout.

Each series consists of 8 exercises:

• Jump from a squat position
• Squat forward on the spot
• Squats while pulsating
• Side lunges
• Pelvic lift
• Observations
• Jumps
• Wall squats

Do each exercise for 20 seconds, then rest for 10. The goal of this workout is to do as many repetitions as possible in a short period of time. At the end of the set, make it longer than 1 min. take a break and repeat the series of exercises at least 5 more times.

Full body workout 

During this workout, all muscles are activated: legs, buttocks, arms, abdomen and back. This type of workout, like workout 2, is called Tabata, so it's good to use a special playlist that allows you to keep the pace.

Each series consists of 8 exercises:

• Lunging forward
• Push-ups
• Squats
• Side plank with arms open to the sides
• Back push-ups for triceps with a chair
• Pelvic lift
• Push-ups while stretching arms forward
• Wall squats

Do each exercise for 20 seconds, then rest for 10. The goal of this workout is to do as many repetitions as possible in a short period of time. At the end of the set, make it longer than 1 min. take a break and repeat the series of exercises at least 5 more times.

HIIT workout for fighting cellulite 

In order to effectively reduce cellulite, always try to vary the intensity of the exercises. If it's a full-body workout, alternate upper and lower body exercises to improve tissue oxygenation and microcirculation, which is important for removing fluid buildup that causes cellulite.