Short on time but looking to blast as many calories as possible? High Intensity Interval Training (aka HIIT) workouts are the perfect way to torch calories and increase your aerobic and anaerobic capacity. HIIT workouts provide the biggest bang for your buck in terms of time and effort, plus they carry some other great benefits, including:
- Metabolic Overload.The high-intensity intervals that characterize HIIT create a metabolic overload that challenges muscles to produce the energy needed to fuel muscle activity and remove the metabolic byproducts created by muscle activation. In other words, the more you (safely) challenge your limits, the more fit you become.
- EPOC。运动后氧气消耗过多（EPOC）是小时（有时一天）在运动后燃烧的“奖励”卡路里，以帮助补充能量储存并在进行严格的锻炼后修复受损的组织。根据锻炼的强度，HIIT的额外卡路里燃烧只能从几个到300以上！
- 健康与保健。Individuals who participate in HIIT training could experience an increase in aerobic and anaerobic fitness levels, improved blood pressure, increased insulin sensitivity, improved cholesterol profiles and decreased abdominal fat.
- Scalability.并非所有的HIIT锻炼都为精英级别的运动员保留。根据运动的选择和强度，可以将它们缩放为各个级别和能力。
- 测量。AMRAP (As Many Rounds/Reps As Possible) workouts can be a great way to measure progress made over time. In this particular 4-week series, the last day of every week is an “AMRAP Testing Day” that acts not only as a great workout, but also a tangible gauge of your improvement.
- Fun.These workouts are short, intense and maybe even fun! When performed with friends, they can create a sense of competitiveness and camaraderie.
锻炼
这个为期4周的程序包括两种类型的HIIT格式：Tabata和Amrap。
Tabata workouts use a time interval of 20 seconds of work, followed by 10 seconds of rest, performed for 8 rounds total. In this program, you will be alternating between two different exercises in your 4-minute Tabata session.
During an AMRAP workout, a series of exercises are completed as many times as possible for a prescribed amount of time.
您可以选择在常规锻炼结束时完成这些HIIT会议，或者如果您打算进行独立的HIIT锻炼，请从至少进行5分钟的心肺warm-up还有一些移动性工作。
每周的目标AMRAP测试来衡量你improvement throughout the program. Record how many rounds you complete each week and, hopefully, you’ll see better results as your cardiovascular health improves.
点击推文这篇文章> Try this 4-week workout from @myfitnesspal for a full-body challenge!
对于第1周，您将在两次AMRAP锻炼之间进行交替，并在第7天完成AMRAP基准测试。进行10次练习，并在5分钟内重复尽可能多的回合。如果有单腿/侧练习，请确保在每一侧执行10次重复。
对于第2周，您将在两次Tabata锻炼之间进行交替，并在第7天重复AMRAP测试。在第1、3和5天，进行第一次练习20秒，然后休息10秒。进行第二次练习20秒，然后休息10秒。总共重复此序列8倍，因此您要执行4分钟的工作。如果有单腿/侧练习，请确保在每一侧执行次数。
Week 3 will look very similar to week 1, with an additional AMRAP added after a 5-minute rest. Perform 10 reps of each exercise and repeat for as many rounds as possible in 5 minutes. Rest for 5 minutes, and then do another 5-minute AMRAP round. If there are single leg/side exercises, make sure to perform 10 reps on each side.
Week 4 will look very similar to week 2, with an additional Tabata added after a 5-minute rest. On days 1, 3 and 5, perform the first exercise for 20 seconds, then rest for 10 seconds. Perform the second exercise for 20 seconds, then rest for 10 seconds. Repeat this sequence 8 times total, so you’re performing 4 minutes of work. Rest for 5 minutes, and then do another 4-minute Tabata round. If there are single leg/side exercises, make sure to perform reps on each side.
THE MOVES
PLANK WALK
举动：从高木板的位置开始，将耳朵，臀部，膝盖和高跟鞋保持直线。With minimal movement or rotation, drop down to your right forearm, followed by the left. While maintaining a tight midsection, return to the high plank, one arm at a time. To make this move easier, it can also be performed from your knees.
SQUAT JUMPS
举动：Stand tall with your feet slightly wider than shoulder-width apart. Drive your arms behind your body as you sink your hips down and back. Simultaneously press your feet through the floor, drive your arms up and jump off the ground. As you come down, immediately absorb the landing by bending at your knees, hips and ankles upon impact, ending back in the squat position. To reduce impact, remove the jump and perform regular speed squats.
FRONT KICK THRU
举动：从高木板的位置开始，将耳朵，臀部，膝盖和高跟鞋保持直线。Place your right foot on the outside of your right hand. Pick up your right hand and explosively shoot your left leg through to the front, opening your hips toward the sky and slightly pivoting your planted right foot. Return to the plank position and repeat on the other side. To make this move easier, it can be done as a simple step, plant and reach, rather than an explosive movement.
SINGLE-LEG DEADLIFT WITH KNEE DRIVE
举动：Stand tall and shift your weight to one leg; lift your opposite foot behind you, slightly off the ground. Hinge at your hips, lower your chest and extend your arms out in front, trying to touch the ground in front of you. Extend your hips forward to return to standing, and drive your extended knee up and in toward your chest. Maintain a neutral spine and balance between reps; try not to set the other foot down unless you have to. To improve your form and reduce stress on your back, limit your range of motion.
登山者
举动：从高木板的位置开始，将耳朵，臀部，膝盖和高跟鞋保持直线。While maintaining this plank, bend one knee into your chest as high as possible, and then place it back in the starting position. Repeat this process by bringing the opposite knee toward your chest, and repeat.
FORWARD LUNGE WITH ROTATION
举动：Stand tall with your feet about shoulder-width apart. Step forward with your right leg and bend your left knee toward the ground, stopping when both legs reach a 90-degree bend. At the same time, extend your arms forward and rotate your entire upper body (arms, hands and shoulders) to the right. Return your upper body to the starting position, and push through your right foot to return to the starting position. Repeat on the other side. To lessen the intensity of the rotation, your elbows can remain bent while turning.
Burpee
举动：从高木板的位置开始，将耳朵，臀部，膝盖和高跟鞋保持直线。在保持对齐状态的同时，弯曲手臂并将身体降低到地面。穿过地面以使身体恢复到起始位置。立即将您的脚在身体下方抓住，以处于完美的下蹲位置。爆炸地将脚压在地板上，并在离开地面以跳动时穿过臀部。当您着陆时，将臀部铰链铰链，将手放在地板上，然后跳回高木板位置。那是一个代表。为了使这一举动更轻松，请退后到木板，走到深处，而不是从木板跳到下蹲。您也可以删除跳跃或俯卧撑部分以进一步修改。
LATERAL SKATER JUMPS
举动：站立高，将重量转移到左腿上。用左脚推到地面，向右横向跳跃，立即弯曲在右膝盖上并臀部吸收着陆点。同时到达身体后面的左腿，然后将其点击到地板上以保持稳定。通过推开右腿并降落在左边来重复。为了使此移动更轻松，请删除跳跃，然后简单地踩到每一侧。
爆炸性俯卧撑
举动：从高木板的位置开始，将耳朵，臀部，膝盖和高跟鞋保持直线。弯曲手臂并降低身体，直到胸部距地板几英寸。爆炸地推入地面，使您的手在机芯顶部失去了一会儿的接触。在肘部和肩膀上以支撑的核心和柔软度吸收着陆点。为了降低这种运动的强度，可以简单地将其作为快速俯卧撑而无需离开地面。它也可以从膝盖上进行。
PLYO (JUMP) LUNGES
举动：开始以弓箭步姿势与你的右腿在front with your knee aligned over your middle toes. Squeeze your glutes, drive your arms upward, jump upward and switch legs in mid-air, landing with your left leg in front. Ensure both feet land at the same time and absorb the impact at your hips, knees, and ankles upon impact. For less impact, this exercise can be done as alternating step back lunges.
For more fitness inspiration, check out “Workout Routines在应用程序中，通过表演专家发现和记录各种例程。或通过适合您目标的练习来建立自己的常规。
