The fitness program that will cut you in 20 minutes, just do it every day

Those who deal extensively with Gymnastics They definitely know HIIT. It comes from the English words High Intensity Interval Training (HIIT). These types of workouts are hard and designed to be. The purpose of doing multiple repetitions of 30 seconds or one minute at a time is to get the greatest amount of cardiovascular exercise in the least amount of time.

This type of training is, of course, very stressful on the joints and is not suitable for everyone. It also includes “high impact” movements that have been adopted by professional athletes to become stronger and faster. HIIT training appeared in gyms in the early 2000s, and studies have shown its benefits, including improved cholesterol levels, blood pressure, heart health, and fat loss.

But what about those who are in the average gym and can’t keep up? For them there is HILIT (High Intensity Low Impact Training), that is, high intensity low impact training. The exercise routine for these workouts replaces high-impact activities like sprinting, burpees, or jumping jacks with joint-friendly alternatives. The goal remains the same: keep your heart rate above 80% of maximum before letting it cool down and then repeating the effort.

Of course, anyone starting a HILIT exercise program needs to build some foundations first: joint balance, strength and stability. But it can also help people with joint pain, as well as those recovering from injury or even pregnant women, maintain a fitness program.

If you’re new to exercise, the first step is to get used to the feeling of pushing yourself hard and then relaxing.

Start with an easy warm-up of a few minutes, either on a treadmill or stationary bike, or (if you don’t have access to a gym) even a leisurely jog in place. Then do as hard as you can for 10 seconds and then slow down or rest for 50 seconds. You can repeat this six times. When it becomes easy, gradually increase the exercise intensity and reduce the rest time, until the recovery period is 5-10 seconds. If at any time you feel dizzy or short of breath, stop exercising.

The goal of this training method is what is called “every minute on the minute,” or EMOM in short: to complete a certain number of exercises in a minute or less.

For example, you could try doing one set of three exercises every odd minute (1,3,5,7,9 etc.) and a second set of exercises every even minute (2,4,6,8 etc.). If you cannot complete all three exercises in the first odd minute, stop and move on to the next set of exercises, then continue the exercise you left off in the next odd minute.

Don’t rest unless you complete all three exercises before each minute is up. You need to exercise at 80-95% of your maximum heart rate. This means that when you stop you will be so out of breath that it will be difficult for you to speak.

Don’t be discouraged if you can’t complete all three exercises in a given minute. Simply lower the repetitions to match your fitness level. And never sacrifice the “catch up” technique 1-2 times more.

The workout requires no equipment and should take less than 20 minutes, including a warm-up and cool-down. Slowly jog through each movement before starting the exercise. If you feel pain or if a particular exercise is too difficult, you will initially replace it with a different exercise. The goal is to raise your heart rate, using a range of movements that suit your body.

Guided exercises you can do at HILIT. If you have this number of repetitions, try increasing it to 20 in odd minutes and 10 in even minutes.

Minutes 1, 3, 5, 7, 9 (odd minutes)

• 10 step jacks (left and right side)
• 10 steps of forearm plank (left and right side)
• 10 bikes 1:1 (left and right side)

Minutes 2, 4, 6, 8, 10 (up to minutes)

• 4 side lunges with toe tap (left and right side)
• 4 modified burpees
• 4 alternating travel panels

relaxation

Take 3-4 minutes to bring your heart rate back to baseline with dynamic yoga-inspired stretching and slow, controlled breathing.

* source: now