Do you want to lose weight but your routine doesn’t allow for time at the gym? Or go for a run in the park? Don’t worry, that’s not why you should stop exercising and promoting a healthy lifestyle. The physical educator Guilherme Lacerdaspecialized in exercise physiology, has prepared a special series that can be done at home by everyone who wants to maintain good physical conditioning.
The choice was for HIIT workout, which uses only body weight. However, first understand what the modality is. HIIT, also known as High Intensity Interval Training or high intensity interval training, is a type of training carried out with the aim of accelerating metabolism and, thus, promoting fat burning, in addition to being a training that promotes improved physical conditioning. Ready? Now discover a series of six exercises to be done with your own body:
- Burpee – 30 seconds. The series starts with a very popular exercise, which consists of squatting, placing your hands on the floor, throwing your legs back, pulling your legs back and then jumping.
- Mountain climber – 30 seconds. With your hands on the floor and legs extended, simulate running.
Pause – 30 seconds
- Squats touching heels – 30 seconds. Squat with your legs apart, touching your heels and lift in the third activity of the series.
- Push-ups – 30 seconds. With your knees on the floor or not, place your hands on the floor with your arms shoulder-width apart, then bring your chest towards the floor.
Pause – 30 seconds
- Running in place with high knees – 30 seconds. Run in place, bringing your knee up to 90 degrees.
- Abdominal rower – 30 seconds. The last activity in the series is: lie on the floor with your back down, arms and legs extended and then sit down hugging your legs with the help of pushing your arms.
If you’re just starting out, do just one pass through the exercises. If you were already training and want a little more intensity in the series, do two passes. But if you want a bigger challenge, do 3 passes in this sequence.
Why was HIIT famous?
Although it has become popular in recent years, HIIT is not a new modality. A famous HIIT exercise protocol called Tabata was created in the 1990s by a Japanese scientist to train skating athletes. To make the team faster and more powerful, Izumi Tabata created a series of eight sequences consisting of 20 seconds of explosive exercises with a 10-second break, totaling 4 minutes of training.
At the time, their studies concluded that Tabata had brought more aerobic (cardiorespiratory) and anaerobic (muscle strengthening) benefits combined when compared to longer, continuous and moderate cardiovascular training.
