The 20 minute HIIT training for the beginners hereby is recommended by the TAILOR MADE FITNESS leader CHRIS ANTONI.
- On-site running (20 seconds)
- Star Jumping (20 sec)
- Heel lifts (20 s)
- 5 repetitions
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.
KNEE LIFT RUN ON THE SPOT
Benefits: strengthens body and foot muscles and raises heart rate. It also helps to improve coordination and flexibility.
Benefits: leg and back muscle traiing.
3. PUSH UPS (FOR THE BEGINNERS KNEES ON THE GROUND)
Benefits: trains the upper body and strengthens the forearm and wrists.
4. MOUNTAIN CLIMBER
Benefits: the exercise for the whole body that improves endurance.
5. STEP OUTS
Benefits: trains key muscle groups in the legs, including buttocks, tibia and knee tendons.
6. BENDING THE TRICEPS ON A BENCH
Benefits: trains triceps and chest muscles and shoulders.
Benefits: internal body muscle strengthener.
8. SIDE PLANK
Benefits: mainly strengthens side muscles, but also trains the shoulders, body muscles and hips.
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.
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