That’s why a HIIT workout is worth it
HIIT workouts are extremely strenuous for your body, but they have some benefits – as a study from 2019 shows. The goal of the study was to find out if HIIT workouts are actually more effective.
For the study, the subjects completed HIIT training and running training at different times at constant speed.
Nine minutes after each workout, the average calorie consumption was measured.
The result: The HIIT group consumed an average of three kcal per minute, while the group of runners consumed only 2.8 kcal per minute.
You are convinced? Then you will now find out how to do the HIIT workout.
HIIT workout: 15 minutes without interruption
Prepare a non-slip pad for training and it is best to have something to drink ready so that you can hydrate again right after the sports session. There are no breaks within the 15 minutes. So it means: give everything!
Each exercise is performed for 30 seconds before continuing seamlessly with the next.
So that you can really perform the workout without interruption, Lea explains at the very beginning what to look for in the five different exercises. All understood? Very good – then it can start!
1. Lung Kick – both sides
The first exercise not only demands a lot from your endurance, but also strengthens your legs. However, to bring more stability to the matter, you should also tighten your core in a targeted manner.
Make sure to keep your upper body as straight as possible while performing the lunges. Your weight is on the front heel and the back knee only almost touches the ground when you lower it.
2. Knee to Elbow Plank – both sides
With an intensive full-body exercise it goes on – have fun with planking.
Above all, the correct posture and tension is important here. More precisely, this means: shoulders away from the ears, actively pulling the navel up and keeping the back as straight as possible.
Also activate the free foot by pulling your toes forward. You should also make sure to keep your head in the extension of your body. So look down rather than forward.
3. Squat Kick – both sides
Now that your upper body has been primarily put under high tension, it is now your legs and your bottom’s turn.
With this variant of the squat, make sure that your weight is permanently on your heels. Your upper body should be as straight as possible without forming a hollow cross.
To achieve the desired muscle areas with the execution, put your mental focus on the working muscle strands – the back of your legs and that of your bottom.
4. Side Plank Crunch – both sides
With high tension it goes on with the Side Plank. Of course, the correct basic posture counts again. So: place elbows directly under the shoulder, tighten the core and form a line with the body.
To make this exercise a little easier, adjust your breathing to the movement. Breathe out while you pull your arm and leg together and then re-inhate when you stretch.
5. Bridge Kick – both sides
Your limbs are already shaking, but you still have some energy left? Then give everything again in the last exercise!
This exercise is about grabbing the tip of your foot with the diagonally offset hand – certainly a small balance act.
“If it wobbles a bit in the exercises; let it wobble, let it pull, let it tremble – I can’t guarantee that I’m always strong and balanced,” explains Lea. “Take it as it comes.”