Although at Vitónica we don't believe that lack of time is an excuse for not doing sports, we also know that for many people it is a real problem. In this article we will help you make the most of the time you have available with a HIIT workout that you can do in your own home.
What is HIIT training?
HIIT is a training method that alternates intervals of maximum effort with short rest intervals , which can be active or passive.
There is a lot of evidence that this training system is a good strategy to follow when it comes to improving metabolic function, maximal oxygen consumption (VO2 max) and generally getting an effective cardiovascular workout in a shorter period of time .
What key factor do I need to lose fat?
When it comes to losing fat, it is imperative to create a caloric deficit, either by cutting back on your usual calorie intake or increasing your previous caloric expenditure…or both.
The correct way to approach fat loss is as follows:
- Reduce your caloric intake by a maximum of 500 calories.
- Do strength training .
- Add light cardio activity or HIIT sessions.
- Maintain a high level of activity through non-exercise related activities (NEAT) .
Training design
We will opt for a system of short intervals with work periods of 30 seconds and active rest of 20 seconds.
In a HIIT we cannot use basic strength exercises such as push-ups or planks due to their low cardiovascular component. We need exercises such as:
- Jumping Jacks
- Burpees
- Squat jump
The active rest will consist only of jogging lightly in place while we wait for the end of the rest. We will do a total of five rounds of work, although beginners can start with three or four rounds.