The HIIT It is an intense type of training perfect for those looking for a effective circuit to do at home to lose weight.
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 as 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 sprints alternating with 20 seconds of walking at a slow pace.
In fact, a ratio of 2:1 is usually used between the duration of the active phase and that of the recovery phase. A HIIT training session normally lasts 20-30 minutes: being a very intense circuit, its 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
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The duration of the HIIT circuit is shorter than a traditional workout: perfect for those who have little time to devote to training.
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HIIT workouts never bore: in our circuit we can insert a wide variety of exercises!
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You burn more fat in less time: they are very intense circuits, so the calorie consumption is higher than that of other workouts.
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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.
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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 who are already sufficiently trained. Otherwise, it is advisable to consult a doctor before starting 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 there are three different types: a beginner circuit, a women's leg and glute program and a total body workout.
Some recommendations before starting:
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Dress comfortably, choosing technical and breathable clothes. And if you want to give a boost to your self-esteem, I recommend you take a look at Leggings with FIR Push Up Gym Fashion technology!
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It starts with a 5 minute light warm-up
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Keep a bottle of water handy-hydration is important!
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For circuits 2 and 3 you may find a useful one Tabata Playlist
So, are we there? Ready to get started? 1...2...3...go!
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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 with 1 minute of active recovery with step touch or low intensity glute kick. Repeat the circuit 6 or more times.
Easy, right? Trust me, you'll still feel the burn at the end of your workout!
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HIIT card women legs and buttocks
This HIIT is perfect for women who want tone your legs and lift your glutes, acting on the localized fat of the saddlebags.
How does it work? Simple: they are 20 seconds of exercise alternating with 10 seconds of recovery active or complete rest (depending on your fitness level).
This model is called Tabata and for this reason it could be useful to follow a playlist specifically that keeps the pace for you. This way you don't have to keep an eye on the stopwatch and you can concentrate 100% on the workout... music is also a fun distraction from the 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
Each exercise is performed for 20 seconds, followed by 10 seconds of recovery and so on with the next exercise. The challenge is to be able to do as many repetitions as possible in a short time! At the end of the circuit, take a longer break of 1 minute and repeat for 5 times or more.
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HIIT training total body
Here is a HIIT total body circuit which trains, in addition to legs and glutes, 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 the next block. I recommend repeating it at least 5 times.
HIIT Workout To Fight Orange Peel Skin
The great thing about HIIT Tabata is its simplicity: once you understand how it works, you can build your own circuit with the exercises you like the most and that are most functional to your goal.
Always try to alternate the intensity of the exercises and, in the case of total body circuits, alternate upper body exercises with leg exercises. In this way, you will also improve tissue oxygenation and microcirculation, the malfunctioning of which causes water retention and swelling.
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 people wonder if 20 minutes of HIIT every day is enough to eliminate fat from the belly, hips and thighs. It certainly depends on what your goal is. To lose weight there are 3 important factors: training, diet and an active lifestyle.
To lose weight faster we can also add to our routine some aesthetic treatments and specific creams to combat blemishes.
If you want enhance the effectiveness of your workouts, try the Visna Strong gel, specifically to combat orange peel skin on legs and buttocks, or FatKO, to combat localized fat on the stomach, hips, thighs and buttocks. Thanks to their gel formulation, they are quickly absorbed and are suitable for application before a workout or after a shower, significantly reducing blemishes and the most difficult to eliminate fat deposits.
You can also read: Beautiful and gorgeous legs, how to have them in a short time?
