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HIIT is the most effective form of cardio to lose weight. Here are 3 examples of HIIT circuits that will help you burn fat.

What is HIIT? Effort at high intensity intervals involves the intercalation of maximum effort intervals, in which you give everything you have, with light intervals, to return. This kind of workout lifts your pulse and burns more fat than classic cardio.

HIIT is fast and efficient, increases your metabolism after you finish the training and can be done in the room or outside, with or without special equipment.

Below are 3 HIIT workouts to lose weight quickly and efficiently. All workouts are done with body weight, without special equipment.

1. The circuit anywhere-anyway

Repeat the entire circuit 3 times, with 1 minute break between them. Do not take any breaks between exercises.40 knee bumps

• 20 floats
• 30 jumping jacks
• 10 lifts at the edge of the bank
• 10 Korean
• 30 seconds board
  
  

2. Sprints (simple but efficient)

Total time: 12 minutes.

• Sprint 30 seconds, then walk 40 seconds.
• Repeat 10 times.
• You can do the sprints outside (best) or on the treadmill. During the sprint run somewhere at 95% of the maximum capacity.

3. Fatal combination - genuflections with jumping and Korean

The total time of this circuit is 10 minutes. Repeat the entire circuit twice with one minute rest in between.

• Minute 1: Kneeling with bounce (20 seconds effort, 10 seconds rest)
• Minute 2: Korean (20 seconds effort, 10 seconds rest)
• Minute 3: Kneeling with bounce (20 seconds effort, 10 seconds rest)
• Minute 4: Korean (20 seconds effort, 10 seconds rest)
• Minutes 5 and 6: Rest
• Minute 7: Kneeling with bounce (20 seconds effort, 10 seconds rest)
• Minute 8: Korean (20 seconds effort, 10 seconds rest)
• Minute 9: Kneeling with bounce (20 seconds effort, 10 seconds rest)
• Minute 10: Korean (20 seconds effort, 10 seconds rest)

Do HIIT 2-4 times a week depending on your physical condition and weight training. The more you train intensely with weight, the less HIIT sessions you have to do in order not to over train

14.02.2020