Workouts

Fitness Home Routine: Total Body HIIT workout

A HIIT or high Intensity Interval Training is a circuit of exercises in a certain speed or intensity. It is very popular because you work your butt off and you finish with a feeling that you have made something for your body. It is easy and it has no equipment. You can incorporate a HIIT workout in your week training plan if you lack of time and equipment and your fitness goal is to burn calories. According to researches it has been proven that during a low carbohydrate and high fat diet, the oxidation of fat is increased during exercise, especially cardio such as HIIT (more fat is burned). Additionally, fat is a much more highly concentrated source of energy than carbohydrates. With this said, keep an eye close to your diet and keep your macronutrients on sight.

FITNESS HOME ROUTINE: TOTAL BODY HIIT WORKOUT

MOUNTAIN CLIMBERS

The mountain climbers are core training, you activate your abdominals, back and hip muscles to make it work, the movement

SIDE PLANK

What I like more about the side plank movement is that it really warms up and strengthens my wrists, it builds up the balance and focus. A side plank activates the core muscles, tones your abdominals, legs and glutes.

RKC PLANK

The Russian Kettlebell Challenge Plank is a plank where you not only engage every muscle of your core but also you go into a hollow position. That is why of the funky look on the upper back for some body types. I learned to do plank like the RKC plank that is why sometimes I find my pelvis pulling inwards to my limit.

Mister Glute guy, Bret Contreras found out that the RKC Plank activates four times more in the lower abdominals, three times more the external oblique, and two times more the internal oblique as a traditional plank. So try it out.

PULL-UP

The pull-up is one of the most difficult exercises in the kraft sport. Since an enormous force has to be applied here to pull the body up to the bar. What our ancestors did almost all day, nowadays this movement is unfortunately no longer part of our daily activities any more. Even simple hanging on a bar can be a good relief for the spine. The pull-up is gives a strong upper back with big lats and small waist. This is why the pull-up move should be included in any training plan, whether it is for health, fitness or sport performance.

Video: Markus Haas

FITNESS HOME ROUTINE: TOTAL BODY HIIT WORKOUT

Circuit 1)

30 SECONDS/30 SECONDS REST
Mountain climbers 30”
Rest 30”
Air squat 30”
Rest 30”
Side plank hold 30” each side
Rest 30”
RKC Plank hold 30”
Rest 30” REPEAT 3 more times

REST 1-3 MINUTES BETWEEN WORKOUTS

Circuit 2)
3X AMRAP (As many reps as possible)
Pull-ups

HIIT will accomplish two goals: it will help accelerate fat loss and improve aerobic and anaerobic endurance. HIIT will most likely produce very fast results in a short period of time which is why it has been gaining popularity. Want to get the best of this workout? Do this fitness home routine in the morning with an empty stomach and take your meal after the workout. You will burn fat, It’s been shown in studies that fat is utilized up to 3 times more when cardiovascular exercise is done on an empty-stomach.

 

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