7 exercises for a super circuit. Intense, powerful, effective.
HIIT circuit: fast, powerful, effective.
The Circuit training Or circuit training is the ideal solution for those who want to keep fit despite the little time available. Precisely for its characteristics it allows you to develop an effective training already only in 30 minutes, while maintaining the peculiarities of a conventional fitness session and therefore a very high energy and caloric expenditure. It is also important to underline the great metabolic work that interspersing training develops: tests on different types of people, highlight how basal metabolism goes to increase just after a interval training session. The more intense training, the greater the results.
Like all circuits, this also allows super powerful and fast training. To do at home, in the office during the lunch or outdoor break; What will serve is only a lot of determination and a mat.
High Intensity Intervall Training
Always start with 5-7 minutes of heating General: Running or leap on the spot and make general muscle elongation.
Workout: all exercises must be performed in 30 seconds and at most performance. Recover 15 seconds and moves to the next year. The whole sequence must be carried out clockwise.
1. Squat jump: From the upright position, make a squat and in the skiing phase add a leap upwards. Land with soft knees and repeat the execution for 30 seconds.
2.push up: On the ground with his legs lying backwards he rests the palms on the ground at the same height of the shoulders. Keep the buttocks contracted and the abdomen and bend the elbows bringing the torso to the floor. Take advantage of the pint of the pectorals to return to the starting position. Repeat for 30seconds
3.Jumping Lunge: Take a step forward and bend your knees. Make a leap and change the location of the legs landing with soft knees. In 30 seconds, perform as many leaps as possible exchanging the position of the legs.
4. Burpee: In sequence, perform a squat and a push up; He returns to the side of position and do a squat jump; Do as many repetitions possible in 30 seconds.
5. Skipping: From the erect position, perform a run on the spot for 30 seconds bringing the knees to the chest quickly as possible.
6. Superman Plank: From the position of the plank (lying in a prone position with hands and feet resting on the ground, tense arms and raised torso) raises an arm and the opposite leg. Repeat the movement with the opposite limbs while keeping balance and being careful not to inherit the back. Repeat everything for 30 seconds.
7. Spiderman Plank: The same position as the plank but with the elbows resting on the ground, try to bring the knee towards the elbow. Repeat everything with the other leg.
At the end of the circuit, everything starts again from the end a second time and then arrives at least 30 consecutive minutes. Always remember to do some stretching to recover fatigue and oxygenate the muscles and keep them elastic.
Combine one correct nutrition eliminating excess fats and sugars; In this way you favor themetabolic raising with consequent loss of fat mass and a weight control reached.
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