AWESOME AND EASY 20 MINUTE HIIT TRAINING FOR THE BEGINNERS

The 20 minute HIIT training for the beginners hereby is recommended by the TAILOR MADE FITNESS leader CHRIS ANTONI.

Warm up

  • On-site running (20 seconds)
  • Star Jumping (20 sec)
  • Heel lifts (20 s)
  • 5 repetitions

Basic Training

Each exercise should be done for 30 seconds and then rest for 30 seconds. Initiate 2 repetitions, but increase it if you already feel stronger.

 

  1. KNEE LIFT RUN ON THE SPOT

knee lift run on the spot
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Benefits: strengthens body and foot muscles and raises heart rate. It also helps to improve coordination and flexibility.

2. SQUATS

women making squats
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Benefits: leg and back muscle traiing.

3. PUSH UPS (FOR THE BEGINNERS KNEES ON THE GROUND)

a woman making push ups
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Benefits: trains the upper body and strengthens the forearm and wrists.

4. MOUNTAIN CLIMBER

a man doing mountain climber exercise
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Benefits: the exercise for the whole body that improves endurance.

5. STEP OUTS

a woman making step out exercises
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Benefits: trains key muscle groups in the legs, including buttocks, tibia and knee tendons.

6. BENDING THE TRICEPS ON A BENCH

a man bending the riceps on a bench
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Benefits: trains triceps and chest muscles and shoulders.

7. PLANK

a woman making a plank exercise
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Benefits: internal body muscle strengthener.

8. SIDE PLANK

two women making side plank exercise
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Benefits: mainly strengthens side muscles, but also trains the shoulders, body muscles and hips.

9. CRUNCHES

a woman making crunches exercise
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Benefits: helps to train abdominal muscles that support the spine and improve posture.

Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level. When your workout consists of a HIIT session, your body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region.  Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session. 

Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of a HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.[27]

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AMAZING SCIENTIFICALLY PROVEN 8 HIIT TRAINING USEFULNESS FACTS FOR THE BEGINNERS

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The best advice of fitness always comes from the fitness professional. They have the experience we don’t have. Some tips hereby.

Fitness professional: CHRIS ANTONI “Tailor Made Fitness”

“The best advice for motivation is to be consistent, ” said Tailor Made Fitness leader Chris Antoni.

 “Do the right things because they guarantee the results you want. Yes, it’s hard, but believe in yourself and be positive. ”

And don’t compare yourself to others because it won’t get you anywhere. “Remember, this is an individual process and only you can change yourself,” Antoni explained.

“Surround yourself with people who encourage you on your journey to improve your form.”

Fitness professional: Medical News Today

Cardiorespiratory endurance indicates how well our body can supply fuel during physical activity via the body’s circulatory and respiratory systems. Activities that help improve cardiorespiratory endurance are those that cause an elevated heart rate for a sustained period.

These activities include:

  • swimming
  • brisk walking
  • jogging
  • cycling

People who regularly take part in these activities are more likely to be physically fit in terms of cardiorespiratory endurance. It is important to begin these activities slowly and gradually increase the intensity.

Exercising increases cardiorespiratory endurance in a number of ways. The heart muscle is strengthened so that it is able to pump more blood per heartbeat.

At the same time, additional small arteries are grown within muscle tissue so that blood can be delivered to working muscles more effectively when needed.

Fitness professional: Johns Hopkins

Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

Fitness professional: MedlinePlus

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include

  • Choosing low-fat, low-calorie foods
  • Eating smaller portions
  • Drinking water instead of sugary drinks
  • Being physically active

Fitness professional: Healthline.com

Aerobic exercise (cardio) is an effective way to improve your health and burn calories.

Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial.

In any case, the frequency and duration of your exercise program are more important than its intensity.

One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week.

Fitness professional: American Council on Exercise (ACE) 

Regular exercise combined with other healthy lifestyle habits can strengthen the immune system.

As Gleeson notes in the Journal of Applied Physiology, “While engaging in moderate activity may enhance immune function above sedentary levels, excessive amounts of prolonged, high-intensity exercise may impair immune function.” 

Fitness professional: National academy of Sports Medicine (NASM)

Consider HIIT as strength training for the cardiac muscle of the heart. The high-intensity intervals help the heart become more efficient at moving blood around the body, reducing the risk of developing heart disease.

High-intensity work intervals rely on anaerobic glycolysis to produce adenosine triphosphate (ATP), the chemical used for energy, from glycogen without oxygen. Anaerobic glycolysis helps muscle cells become more efficient at metabolizing carbohydrates and helps reduce the risk of developing onset diabetes.

HIIT could help reduce the risk of developing Alzheimer’s or Dementia.

Fitness professional: International Sports Science Association (ISSA)

All good trainers know their clients need both cardio workouts and strength training. HIIT is more suited to cardio workouts. You certainly can use weights and do strength training during a HIIT workout. For high intensity, expect to use bigger weights and to move fast. 

When it comes to improving overall fitness, the type of workout you choose is less important than exercising regularly with a combination of strength and cardio. What circuit training and HIIT have in common is that doing either one is better for fitness than doing nothing. Both will make you fitter and improve your health. 

HIIT is very good for burning calories, both during the workout and after as it raises your metabolic rate for hours. It is also a good way to build cardiovascular fitness. Circuit training has a lot more variety, so the exact fitness benefits you’ll get from it depend on the exercises, pace, and effort. Potentially, circuit training can build cardio fitness, strength, and agility. 

The original researchers who developed the Tabata type of HIIT workout found that it improves both aerobic and anaerobic fitness. Compared to a standard HIIT workout, participants who did Tabata workouts saw bigger increases in each type of fitness, especially anaerobic.

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TIPS WHY TO START WITH HIIT NOT WITH POWER TRAINING

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High-intensity interval training gives you better shape and makes you stronger and more flexible, training only a few times a week. It’s not a power training, that typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power..

Sounds good?

Tips to get you started (not for  a power training)

HIIT or the high-intensity interval training consists of short and intense training spurs followed by a break or calmer exercise.

  • First of all, HIIT training is a great plus – it does not require a sports club membership or special equipment as the power training, but just time (a 20-minute training is good to start with) and sports shoes.
  • Equally important is how phenomenal its effect on cardiovascular training is.
  • In addition to overall muscle strengthening through exercises such as squats, arm bends and stools, Chris Antoni, a personal trainer and head of Tailor Made Fitness, said it also improves oxygen consumption and results in better results than longer moderate workout.
  • One of the first studies of HIIT training revealed that people who road a bicycle intensively for four minutes five times a week improved their VO2 max (maximum oxygen consumtion) by 15% in six weeks.
  • By comparison, the same figure was 10% for those who did moderate strength training or power training five times a week.

Scientifically proven studies of HIIT

  • Studies have also shown that it can benefit people with certain health conditions.
  •  A study published by the University of Turku in 2017 found that just 2 weeks of HIIT training increased glucose metabolism and insulin sensitivity in type 2 diabetes and pre-diabetes, and better than regular moderate- intensity training.
  • However, a 2017 Frontera University study  found that HIIT lowered high blood pressure for 2 months.
  • And it can be said that HIIT is a n incredibly effective calorie burner. A study published by the Journal of Strength and Conditioning Research found that HIIT burns 25-30% more calories than endurance training, cycling or treadmill running for the  same length of time.
  • This effect continues even after you finish training.
  • When you do a high-intensity workout, your body needs more oxygen or rest, which means that your metabolism works at a higher level. The body continues to burn calories after the workout, as it must return to normal rest.    
  • A 2015 study published by the Sports Medicine Open found that burning calories in the body after a workout is stronger after HIIT workouts than jogging or endurance training.
  • To get the most out of HIIT training, Antoni recommends doing 30-minute workouts five times a week to match your level.
  • But if three or four times seems more realistic, it’s also enough to see results if you train hard enough and consistently. “I believe it’s best to start with a 10-minute workout and move on to 15, 20 and 30 minutes when endurance and strength have improved. If a person is already in better shape, it could be 20 to 40 minutes. If you’re very good form, then 40 to 60 minutes, “explained Antoni.
  • If you have a very tight time, then even one minute is better than nothing.
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