HIIT training: This is how the pounds tumble
HIIT training is popular in strength training and the fitness scene as well as in soccer and other sports. The HIIT workout stimulates the metabolism and helps you lose weight. The advantage: HIIT exercises do not take longer than 30 minutes, but are still an effective fat burner.
Training plan for home: How HIIT workout works
The focus of HIIT training is to achieve particularly high loads in a short period of time. A frequently used control value is therefore around 80 percent to 90 percent of the maximum heart rate.
The HIIT workout is usually subject to the “4×4” principle: The load is carried out in four rounds, usually four minutes long. Depending on your fitness level, there is a break of one to three minutes between the individual fitness rounds.
Beginners can also reduce the intensity and duration of the exercise to 30 or 45 seconds.
HIIT workout: The best fitness exercises to do at home
These four exercises should be performed for one minute. After the first round, there should be a three-minute break. Repeat four times in total.
1. Jumping Jack or Hampelmann
In the classic jumping jack, you jump from a hip-width stand into the straddle position. At the same time pull your arms over your head. Then you jump back into a shoulder-width stance, your hands can either hit your thighs lightly or be brought together behind your back. A fast change ensures high intensity. Pay attention to a straight posture and a clean execution.
2. Burpees
An intense combination: Burpees combine squats, push-ups and stretch jumps. The burpee starts in a hip-width position, from the starting position you jump into the push-up position, do a push-up and jump back to the starting position.
Tip: Beginners can skip the push-up and jump straight back into the stretch jump from the support position. A clean and conscientious execution of this exercise is particularly important in order to prevent “tearing” and consequent strains .
3. High Knee oder High Running
To put it simply, this exercise means running on the spot with a particularly high use of the knees. But there are also a few points to consider with the high knee: The exercise is done in a hip-width stance, the arms are bent 90 degrees like in a sprint movement, the upper arms are close to the body.
The upper body is in a straight position, the stomach and back are tight (belly button pulls in slightly). The knees are pulled up alternately with the arm movement in a quick, hopping motion. Pay attention to a high intensity and regular breathing.
4. Mountain Climbers
“High knee” principle in a push-up position: mountain climbers train their abdominal and back muscles in particular.
The starting position is the push-up position, the legs are extended backwards and only weight bearing on the tips of the toes. The torso is straight, the back is in line with the legs, buttocks and head. The abdominal muscles are tense, in an alternating movement the legs are pulled towards the chest. The stable position should be maintained as much as possible.
HIIT workout: the benefits
HIIT workout is a quick at- home workout that requires minimal equipment. It also provides many health benefits. Because HIIT training
- improves performance
- reduces risk factors in chronic diseases ( COPD , diabetes mellitus type 2)
- strengthens the cardiovascular system
- stimulates metabolism and fat burning
HIIT training promotes health and helps you lose weight, especially in combination with a healthy diet and moderate endurance training. Just try it yourself and easily integrate HIIT training into your home workout.
