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.
- 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.
- 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.
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.
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!
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.
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.
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.
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.
LATERAL SKATER JUMPS
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。