Скачать или смотреть HIIT TRAINING! - Best Exercises

CHAPTERS
00:00 INTRO
00:06 WHAT IS HIIT
00:31 USE HIIT TO GAIN MUSCLE
00:57 WORKOUT PROGRAM
01:49 BEST HIIT EXERCISES
04:44 LENGTH AND FREQUENCY
05:29 IN SUMMARY

So, what is HIIT? HIIT stands for High-Intensity Interval Training, and it's a type of workout where you alternate between short bursts of high-intensity exercise and periods of rest or low-intensity exercise. The idea is to push your body to its limits during those high-intensity intervals, so you can get the most out of your workout in a shorter amount of time.

When you're doing high-intensity exercises, your body is working hard to generate energy for your muscles, which means you're burning through a lot of calories. This, in turn, helps you shed fat and build muscle. Plus, since HIIT workouts are so intense, they stimulate the production of human growth hormone, which is a key hormone for muscle growth.

Here's a workout program you can follow:
Warm-up:
• 5 minutes of light cardio (e.g., jogging in place, jumping jacks)
• 5 minutes of dynamic stretching (e.g., leg swings, arm circles)
Workout:
• 30 seconds of high-intensity exercise (e.g., burpees, jumping lunges, mountain climbers)
• 30 seconds of rest or low-intensity exercise (e.g., walking or jogging in place, recovery stretches)
• Repeat for a total of 10-12 rounds
Cool-down:
• 5-10 minutes of static stretching (e.g., hamstring stretch, shoulder stretch)

Here are some of the best HIIT exercises to consider:
1. Burpees: This is a full-body exercise that works your legs, core, and upper body. Start in a standing position, drop down into a squat, kick your legs back into a plank position, do a push-up, jump your feet back up to your hands, and jump up as high as you can. Repeat for the desired number of reps.
2. Mountain climbers: This is a cardio and core exercise that also works your shoulders and legs. Start in a plank position, bring one knee towards your chest, then quickly switch legs, as if you're running in place. Keep switching legs as fast as you can for the desired number of reps.
3. Jumping lunges: This is a leg exercise that targets your quads, hamstrings, and glutes. Start in a lunge position with one leg forward and the other leg back. Jump up explosively and switch your legs in mid-air, landing in a lunge position with your opposite leg forward. Repeat for the desired number of reps.
4. High knees: This is a cardio exercise that also works your hip flexors and quads. Stand in place and quickly lift your knees up towards your chest, alternating legs as if you're running in place. Aim to lift your knees as high as you can for the desired number of reps.
5. Jumping jacks: This is a classic cardio exercise that works your legs, core, and arms. Stand with your feet together and your arms at your sides. Jump up explosively and spread your legs out to the sides while raising your arms above your head. Jump back to the starting position and repeat for the desired number of reps.
6. Squat jumps - Works out the legs, hips, glutes, and cardiovascular system. Start in a squat position with your feet hip-width apart. Jump straight up and land back down in the squat position.
7. Plank jacks - Works out the core, shoulders, chest, and hips. Start in a plank position with your wrists directly under your shoulders. Jump both feet out wide and then back together while maintaining the plank position.
8. Box jumps - Works out the legs, hips, glutes, and calves. Find a sturdy box or step that is about knee-height. Stand facing the box, jump up onto it, and then jump back down to the starting position. Repeat for the desired number of reps.
9. Sprints - Works out the legs, hips, glutes, and cardiovascular system. Find a flat surface to run on and sprint as fast as you can for a set amount of time or distance.
10. Push-ups - Works out the chest, arms, shoulders, and core. Start in a plank position with your wrists directly under your shoulders. Lower your body down towards the ground by bending your elbows, then push back up to the starting position.

The length and frequency of your HIIT workouts will depend on your fitness level, goals, and other factors like your schedule and recovery time.
For most people, doing HIIT workouts 2-3 times a week is a good starting point. HIIT workouts are intense and can be quite challenging, so it's important to give your body enough time to recover between sessions.
When it comes to the length of your HIIT workouts, they should typically last between 20-30 minutes.
If you're new to HIIT, you may want to start with shorter workouts and gradually increase the length and intensity as your fitness level improves. It's also important to listen to your body and rest when needed. Overtraining can lead to injury and burnout, so be sure to give your body enough time to recover between workouts.
-------------------------------------------------------------------------
MEDICAL DISCLAIMER
https://pastebin.com/dKXKJy3H