HIIT training to gain strength in 15 minutes

Contents

Today HIIT training, " High Intensity Interval Training ", is fashionable and is considered one of the best cardio workouts. Many focus solely on the idea of ​​intensity, but do not devote enough time to breaks. On the other hand, the HIIT training that I bring to you next is intense and complete and is developed in an appropriate way. In the end, the best results are long term .

It is important that we have physical performance , in addition to burning unwanted fat. To achieve this, it is necessary to have muscular strength and the following HIIT training will help you achieve this goal. You can do it in just 15 minutes and in house .

Training instructions HIIT

Before starting HIIT training, use a foam roller or fitness ball for 5 minutes on the following parts of your body:

  • Buttocks
  • Hamstrings
  • Twins
  • Hips
  • Quadriceps
  • Upper back

girls training in the gym room

Next, warm the muscles. Do squats, raise your knees and jump gently.

Keep track of the session with a stopwatch. In this way, you make sure that you complete the 15 minutes of HIIT training. Keep in mind that you have to perform 12 repetitions per exercise and, without resting, move on to the next exercise. At the end of the complete round of 7 exercises, start again until the 15 minutes are completed. If you need it, rest 30 seconds at the end of each round.

This HIIT training can be repeated up to 3 days a week , alternating a rest day between them. Try to increase the speed of the exercises and perform more and more rounds in the 15 minutes of the session. After 3 consecutive weeks, the time increases to 20 minutes and so on.

Training Exercises HIIT

1. Sumo Explosive Squats

Imagine you are a sumo wrestler, putting your feet at shoulder height and looking out. With your torso straight, push yourself with your feet out. You have to do strength with the quadriceps and then jump. As we have said, make up to 12 repetitions .

Explosive Sumo Squat 12 reps

2. Flexion touching the opposite shoulder

As if you were doing push-ups with the arms extended, lower the chest down in 3 seconds and quickly rise again. When climbing, touch the left shoulder with the right hand. Then, lower the chest again as if it were a normal bending. Do the same but with the right hand touching the left shoulder. Perform 12 reps .

Tap up, HIIT training

3. Power Thrust

Get into position, crouching and placing your hands on the floor under your shoulders.Return to the same previous position and jump up, extending your hands to get on the ground and return to the starting position. Repeat until the 12 repetitions .

Power Thrust, HIIT Training

4. Mountain climber

As if you were a ironing board , put your elbows under your shoulders and your toes bent. Shrink your hips and bring your right knee forward. Return to the starting position and repeat the same with the left knee. Both movements are considered 1 repetition, so we must do the same until we reach the 12 repetitions .

Mountain climber, HIIT training

5. Side jumps

In semi-squat and slightly flexed, it gives an explosive jump up and to the right. It lands gently on the ground and repeats the same movement to the left. Like the previous exercise, the two movements are 1 repetition. Make up to 12 reps in total .

6. Iron on T

Put your body in position as if you were doing push-ups on the floor. Rest your toes on the floor and your wrists flexed on the floor under your shoulders. Extend the right arm parallel to the ground and leave it suspended in the air for about 10 seconds. Concentrate all the effort on the muscles of the upper back. Then, repeat the same movement with the left arm. Keep in mind that the two movements are 1 repetition. In this case, you have to do only 3 reps in total .

7. Tuck Jump

Stand with your heels at shoulder height and your feet slightly outward. Semiflexion the knees and place the arms close to the chest or out. The hip has to protrude backwards to be able to lower in squat. Once you are in position, jump as high as possible, bending the knees to the chest and bringing the heels to the buttocks. Land gently on the ground and repeat again until the 12 repetitions .

Tuck Jump, Mountain climber , HIIT training

Summary of training HIIT

  • Use of a foam roller or a fitness ball (5 minutes)
  • Warm up (5 minutes)
  • Sumo Slashes Explosives (12 repetitions)
  • Flexion touching the opposite shoulder (12 repetitions)
  • Power Thrust (12 repetitions)
  • Mountain Climbers (12 repetitions)
  • Lateral jumps (12 repetitions)
  • T-curves (series 3 repetitions)
  • Track Jump (12 repetitions)

As I mentioned, when you finish each round of 7 exercises, start again until the 15 minutes. If you need it, rest 30 seconds at the end of each round.

Remember girls, complement your routine with water , before, during and after training. This very important ingredient provides valuable benefits to your organism .

The HIIT training is a short session. It is important to make an effort and give a lot of intensity to be effective and see big changes .

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