If you're looking to shed a couple of extra pounds and achieve your perfect body, the 5-minute High Intensity Interval Training (HIIT) developed by Australian trainer Michelle Bridges, author of Total Body Transformation, is here to help. The whole workout consists of 10 simple movements that will help you burn enough calories to get rid of extra centimeters. Another indisputable advantage of such a workout is the ability to perform it anywhere without special equipment.
5-minute HIIT
High intensity interval training should be started when the muscles are slightly warmed up. To warm up, warm-up jogging, jumping rope, or other light cardio training is suitable. Your goal – increase heart rate to 150. This is the first point of this workout. Next, you need to perform the exercises described below with a 30-second interval.
Exercise 1
Take what looks like a step platform and stand in front of it. Quickly step on it and go down again – right and left; right, left and down – as quickly as possible within 30 seconds.
For beginners, start slow and work your way up.
To enhance the effect of the exercise, use your hands – so you can strengthen the muscles in this part of the body and increase the pace.
Exercise 2
This element of high-intensity interval training is similar to the "legs together, legs apart" jumps, but you need to move from side to side. Take a big step to the right, bend your legs, bring your left foot to your right and jump up as if you are trying to hit a basketball in a basket. Repeat on the other side.
Hint: To protect your knees, make sure they are in line with your toes. The lower you go and the higher you jump, the more calories you burn.
Exercise 3
This movement perfectly tightens the inner and outer thighs. Starting with the right foot, take three steps to the right. Pause on the last step, shift your weight onto that foot, then push off and step to the side with your left foot. Rhythm: one, two, stop, push; one, two, stop, push.
Hint: to protect your knees, make sure they are "looking" in the same direction as the toes. Shoulders should be laid back and slightly lowered. Adjust the speed according to your ability.
Exercise 4
Place your feet together, lower your arms at your sides. Jump up and jump with your feet shoulder-width apart. Raise both hands up. The knees and toes should point slightly out to the sides. In a jump, return to the PI.
Hint: land softly with your heels touching the floor.
Exercise 5
Kneel down, place your hands in front of you a little wider than shoulder width apart. Straighten your arms and look at the floor. Tighten your abdominal muscles. Bend your elbows and lower your upper body about 10 cm off the floor. Exhale and straighten up in the PI.
Hint: When you're ready, move on to push-ups using your toes.
Exercise 6
Put your right foot forward, and your left, respectively, back. Take a lunge. Legs at the knees should be bent at an angle of 90 degrees. Pushing off with the heel in front of the standing leg, jump and switch legs in the jump.
Hint: Take your time, land softly and make sure your knees don't go past your toes.
Exercise 7
Just standing still, mimic running with your knees high. At the same time, rotate the body in the direction of the raised knee. This is the movement of high-intensity interval training.
Hint: adjust your tempo – do not rush at first, accelerate gradually.
Exercise 8
Down into the PI for push-ups. Spread your arms slightly wider than shoulder width apart. In a jump, bring your bent legs to your chest and quickly return to the PI in a jump.
Exercise 9
Lunge backwards, bringing your right leg back and bending your left leg at the knee. At the same time, touch the floor in front of you with your opposite hand. Then, as your right leg rises, swing your left leg forward, leaning back slightly. After 30 seconds, switch legs.
After exercising, it's time to stretch. Choose 10 stretches for different muscles and do each of them for about 3 minutes. Breathe deeply. During the exercise, monitor your well-being.
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