Training articles

2 sessions to get started in HIIT workouts

HIT workouts are ideal if you have little time to train

Keep in mind that they are some demanding workouts, so that you will need to be in good physical condition to be able to do them safely and avoid injuries.

Type workouts HIIT (High Intensity Interval Training) or also called high intensity interval training, use a training method that alternates high intensity exercises with short periods of rest at lower intensity.

What does this training consist of?

It is important to always warm up well since it is going to work at high intensity.

Once the first part of the training is done, the main part which usually has an average duration of 20 minutes.

In this main phase it alternates in 2: 1 or 1: 1 ratio work with rest.

This means that if you do 30 seconds of work at high intensity, you will have to recover 15 or 30 seconds at low-medium intensity.

Once you finish the main part, use 5 minutes to lower the heart rate and stretch.

2 examples

So that you can get started in this type of training, we propose two routines based on the Tábata method:

Initiation (20 seconds work, 10 seconds rest)

  • Squatting
  • Pushups
  • Raise heels to the buttock
  • abdominal
  • Side squat
  • Standing touching foot with opposite hand
  • Skipping on the site
  • Plate

Advanced (40 seconds work, 20 seconds rest)

  • Squat with jump
  • Burpee
  • Jumping jack
  • Triceps curls
  • Iron with lateral openings
  • Stride with jump on site
  • Jumps + boxing
  • Jumping jack in plank position (pull legs apart and together)

According to progress in your training you can lengthen the work time and the difficulty of the exercises, but do not forget that it is always better to do it under the supervision of professionals.

Laura García Cervantes

Laura García Cervantes
Laura García Cervantes.
Dra. Sciences of Physical Activity and Sport

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