HIIT circuit at home. Body-free exercises for fat burning

Index

  • What is HIIT?
  • The benefits of HIIT training
  • Who is the HIIT training suitable for?
  • HIIT programs and circuits to do at home
  • HIIT Circuit Beginners with Jumping jacks
  • HIIT card women legs and buttocks
  • HIIT training total body
  • Is 20 minutes of HIIT a day enough?

HIIT circuit at home: fat burning free body exercises

The HIIT Is a type of intense training perfect for those looking for a Effective circuit to do at home for weight loss.
Let's see what it is, the benefits and the best HIIT programs to start training right away and get back in shape!

What is HIIT?

HIIT stands for High Intensity Interval Training: In Italian it can be translated with high intensity interval training. It is A type of workout that alternates high intensity exercises with low intensity exercises or moments of complete recovery. An example of HIIT applied to running? 40 seconds of shots alternating with 20 seconds of slow pace walking.
As a rule, a ratio of 2:1 is used between the duration of the active phase and that of the recovery phase. A normal HIIT training session Lasts 20-30 minutes: Being a very intense circuit, the duration is shorter than the classic one-hour gym session.

The beauty of the HIIT protocol is that it can be applied to virtually every sport: we mentioned running, but it is also perfect for a workout in the gym or at home!

The benefits of HIIT training

  • The duration of the HIIT circuit is shorter than a traditional workout: perfect for those who have little time to devote to training.

  • HIIT workouts never bore: in our circuit we can insert a wide variety of exercises!

  • You burn more fat in less time: they are very intense circuits, so the calorie consumption is higher than that of other workouts.

  • Stimulates basal metabolism: several studies have shown that after a HIIT workout, metabolic activity and caloric expenditure do not immediately return to rest levels, but remain higher in a variable time ranging from 15 minutes to 48 hours. 

  • It can be performed anywhere, bodyweight and without tools.

Who is the HIIT training suitable for?

HIIT training is the ideal solution for those who have little time available and want to lose weight without sacrificing lean mass; it is also suitable for athletes who want to improve strength and endurance.
Given the high intensity required, HIIT is recommended for those who do not suffer from heart disease and for those who are already sufficiently trained. Otherwise it is recommended to consult a doctor before embarking on the activity.

HIIT programs and circuits to do at home

I have selected for you 3 HIIT circuits with which you can start training at home. Each workout lasts less than 20 minutes and are of three different types: circuit for beginners, women's legs and buttocks card and a total body workout.

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Some recommendations before starting:

So, are we there? Ready to start? 1...2...3... go!

  1. HIIT Circuit Beginners with Jumping jacks

Let's start with a simple circuit to get familiar with HIIT.

The workout consists of 30 seconds of jumping jacks Alternating at 1 minute of active recovery with step touch or low intensity gluteus kick. It repeats the circuit for 6 or more times.

Easy, right? Trust me, you'll still feel your muscles burn at the end of your workout!

  1. HIIT card women legs and buttocks

This HIIT is perfect for women who want Toning your legs and raising your buttocks, By acting on the localized adipe of the culottes de cheval.

How does it work? Simple: I am 20 seconds of exercise alternating with 10 seconds of recovery Active or full rest (depending on your level of training).

This model is said Tabata And for that it might be useful for you to follow a playlist on purpose that keeps pace for you. This way you won't have to keep an eye on the stopwatch and you can concentrate 100% on the workout... music is also a fun distraction from fatigue!

Each circuit consists of 8 exercises:

  • Squat jump
  • Alternating lunges
  • Pulsed squat
  • Side lunges
  • Butt bridge to the ground
  • Step up
  • Jumping jacks
  • Squats to the wall

It performs each exercise for 20 seconds, followed by 10 seconds of recovery and so on with the next exercise. The challenge is to be able to do the most repetitions in a short time! At the end of the circuit, you take a break longer than 1 minute and repeat for 5 times or more.

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  1. HIIT training total body

Here's a HIIT circuit total body Who goes to train, in addition to the legs and buttocks, also the arms, abdomen and back. Like Circuit 2, it follows a Tabata model with 20 seconds of exercise and 10 seconds of recovery.

What exercises do we go to do?

  • Walked Lunges
  • Push ups (if you want with knees on the ground)
  • Squat
  • Superman from the ground
  • Dips triceps with chair
  • Butt Bridge
  • Abdominal Crunch
  • Squats to the wall

At the end of the circuit you can take 1 minute of well-deserved complete rest before starting with the next block. I advise you to repeat it for at least 5 times.

HIIT Workout to Fight Cellulite

What's beautiful about HIIT Tabata is their simplicity: Once you understand how it works, you can build your circuit with the exercises you like the most and which are most functional to your goal.
He's always trying to Alternate the intensity of the exercises And, in the case of total body circuits, it alternates exercises for the upper part with exercises for the legs. In this way you will also improve tissue oxygenation and microcirculation, the malfunction of which is the cause of water retention and cellulite.

If this is your case, a HIIT circuit that alternates exercises without leading to muscle exhaustion of the leg muscles can certainly help the situation.

Is 20 minutes of HIIT a day enough?

Many wonder if 20 minutes of HIIT each day is enough to eliminate fat from the belly, hips and thighs. It definitely depends on what your goal is. To lose weight are 3 important factors: training, diet and an active lifestyle.

To lose weight faster We can also add to our routine beauty treatments and specific creams to counteract imperfections.

If you want Enhance the effectiveness of your workouts, Try the Gel Visna Forte, Specific to counteract cellulite on the legs and buttocks, or AdipeKO, To combat localized fat on the belly, hips, thighs and buttocks. Thanks to their gel formulation, they absorb quickly and are suitable to be applied before the workout or after the shower, significantly decreasing the imperfections caused by cellulite and the accumulations of fat more difficult to eliminate.


You can also read: Beautiful and beautiful legs, how to have them in a short time?

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