Flash high-intensity workouts
It takes only seven minutes a day to get back into a perfect shape. That’s what the HIIT (High-Intensity Interval Training) promises. It’s a new technique that is having a great success around the world and it’s not a matter of fashion of the moment, but the result of a scientific study.
The method, published in the American College of Sports Medicine’s Health and Fitness Journal, was ideated by two experts of sports and athletics, Brett and Chris Jordan Klika. With this study, the authors have outlined 12 ideal cardiovascular exercises to become well-trained. To perform them you need only seven minutes, but with a certain determination.
The basic philosophy of HIIT is to carry out a series of high-intensity exercise for a short period of time. In this way you obtain maximum benefits in the briefest time possible.
According to the authors, there is a bunch of evidence that this high-intensity exercise provides many of the benefits of extended resistance training, but in much less time. A recent study says, in fact, that two weeks of HIIT have the same effects as eight weeks of traditional exercise.
You perform each exercise for 30 seconds, followed by a pause of 10 seconds. All the process can be done also two or three times, as you prefer.
Here are the exercises proposed by the two experts:
1.Jumping jacks – Hopping on the spot while spreading wide your legs and arms simultaneously (arms should go up until they join, stretched above the head) and then returning with your arms close to your body and your feet together on the ground.
2. Wall sit – “Sit” with your back leaning against the wall and lower your hips to form right angles at the knees.
3. Push-ups – Put yourself in a prone position and then raise and lower the body with your arms.
4.Abdominal crunch – The classic abs that you perform while lying on your back. Bent your knees, put your hands behind the neck (or cross them over your chest) and start curling the shoulders towards the hips.
5.Step-up onto chair – Use a chair to do the “step up and down”, alternating both feet.
6.Squat – Place yourself in a standing position and with your arms outstretched start bending the knees and hips. Then get back to the erect position.
7.Triceps dip on chair – Put a chair behind your back and place the palms of your hands on the seat. Lower your hips toward the floor so that your legs can form a right angle and support your weight for a while. Then push up again by stretching your arms.
8.Plank – Lie face down on the floor, but keep your elbows resting on the ground. Your forearms, elbows and toes will bear your weight while pushing-up.
9.High knees / running in place – Run on the spot, lifting your knees up.
10.Lunge – Alternate one leg in front of the other and bent the “front” knee almost to the ground, while the other leg is stretched behind.
11.Push-up and rotation – While lying prone on the ground push up on your arms and then stretch them in turn, rotating the body to the side.
12.Side plank – Put yourself on one side, lying on the ground and then rise up while your elbow remains on the ground.
Are you having troubles understanding how to practice the exercises? Just watch this video, which can be a funny manner to assist your training.