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
Photo by Dinielle De Veyra from Pexels

Benefits: strengthens body and foot muscles and raises heart rate. It also helps to improve coordination and flexibility.

2. SQUATS

women making squats
Photo by Anthony Shkraba from Pexels

Benefits: leg and back muscle traiing.

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

a woman making push ups
Photo by Elly Fairytale from Pexels

Benefits: trains the upper body and strengthens the forearm and wrists.

4. MOUNTAIN CLIMBER

a man doing mountain climber exercise
Photo by Li Sun from Pexels

Benefits: the exercise for the whole body that improves endurance.

5. STEP OUTS

a woman making step out exercises
Photo by Oleg Magni from Pexels

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
Photo by Tima Miroshnichenko from Pexels

Benefits: trains triceps and chest muscles and shoulders.

7. PLANK

a woman making a plank exercise
Photo by Li Sun from Pexels

Benefits: internal body muscle strengthener.

8. SIDE PLANK

two women making side plank exercise
Photo by Elly Fairytale from Pexels

Benefits: mainly strengthens side muscles, but also trains the shoulders, body muscles and hips.

9. CRUNCHES

a woman making crunches exercise
Photo by Jonathan Borba from Pexels

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]

For more personalized questions don’t hesitate to ask 24/7 from personaltrainer@dreambody.lv

11 Replies to “AWESOME AND EASY 20 MINUTE HIIT TRAINING FOR THE BEGINNERS”

  1. Одновременно с этим существует и другая сторона формирования и организации высказывания.

  2. Одновременно с этим существует и другая сторона формирования и организации высказывания.

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