有些人喜欢跑步或长途自行车。耐力运动可以boost your mood， 帮你燃烧脂肪and make you more healthy. However, long workouts aren’t for everyone. Whether you’re short on time or motivation, there’s still hope: HIIT workouts.
高强度间隔训练（HIIT）is a type of cardio workout useful if you don’t have much time or if you get bored doing endurance workouts like running, cycling or swimming. The upside of HIIT is you don’t have to work out for very long. Thedownside is the high level of intensity。
According to the美国运动医学学院, work periods for HIIT are 5–8 minutes long at 85–90% of your maximum heart rate. Noted benefits of this form of exercise are:
- 改善了有氧健身
- Improved cardiovascular health
- 提高胰岛素敏感性
2016年的研究国际运动科学杂志表明，从HIIT锻炼中恢复比长时间强度强度有氧运动所需的时间更长。研究人员推测你HIIT锻炼后燃烧更多卡路里，即使要短，因为恢复需要一段时间。
2018年，一项发表在Science, Movement and Health将长期培训与HIIT进行了比较。研究人员发现，HIIT帮助受试者减少了更多的脂肪。这项研究进一步证明了更长的锻炼不一定更好。
在整个巡回赛之前，请练习每项练习以学习技术。一旦开始，您可能太累了，无法专注于自己的表格。准备好后，取出计时器，开始七分钟的电路。
Your goal is to get through as many rounds as possible. Perform the required amount of reps for each exercise. Each time you do this workout, your goal is to beat your previous record. Limit breaks to as few as possible.
Save and log this workout via Workout Routines in the MyFitnessPal app!
Plyo弓步
The impact of this exercise can be difficult on your ankle, knee and hip joints. If you feel pain during this exercise, perform alternating lunges instead.
举动：开始用手站在臀部上。在地面上方一英寸处的后膝盖下，进入弓步位置。这两个膝盖应以90度角弯曲。在空中跳跃并切换腿。降落并沉入弓步位置。继续进行替代，直到您完成每条腿上的10次重复。
驴踢
You can compare this exercise to a beginner-level handstand. It’s going to work your shoulders and abs while leaving you breathless.
举动：在臀部下方的肩膀和膝盖下方，从四四个位置开始在地面上。将重量向前移到手臂上，然后向后踢腿。片刻，您的腿将在空中。弯曲膝盖并在着陆前伸出脚。尝试以您开始的同一职位结束练习。执行10次。
横向跳跃
There’s one move that makes this different from a standard burpee: the lateral jump. Clear a few feet of space on either side before you start this exercise.
举动：开始站立。尽可能高。当您着陆时，将手放在地面上，将双腿踢回到俯卧撑位置。下拉并执行一个俯卧撑。然后站起来，尽可能地跳到您的身边。执行另一个Burpee，然后跳回您开始的地方。总共重复六次，每侧三次。
Hands-Elevated Pushups
如果您对自己的信心俯卧撑技巧, you can do the normal version instead of elevating your hands, which is easier.
举动：Find an elevated surface like a chair or bed that won’t slide when you put your weight on it. Place your hands on the edge and straighten your legs out so you’re in a pushup position. Lower yourself down until your chest is between your hands, then press back up. Perform 10 repetitions.
阅读更多>7-MINUTE BODYWEIGHT CORE WORKOUT
横向滑冰运动员跳
这是一项纯粹的练习，重点是左右运动。这与速滑类似。
举动：开始站立。将重量转移到右腿上，捡起左腿。从右腿开出右腿，跳入空中和向左。尝试覆盖尽可能多的距离。轻轻地降落在你的左腿上。然后，在左腿上加载，然后跳回右侧。重复直到每条腿上跳10跳为止。
Now that you’ve completed the circuit, start again from the beginning.
查看“锻炼程序”在MyFitnessPal应用程序中，可以发现和记录锻炼，或通过适合您目标的锻炼来构建自己的锻炼。
