HIIT Workout at Gym Woman

High intensity interval training (HIIT) describes any exercise that alternates between bursts of intense activity and fixed periods of less intense activity or even total rest. A common example would be to run for 30 seconds then rest for 30 seconds and then repeat it several times.

HIIT is a great tool for lowering your fat; High-intensity exercise increases your metabolism, increases insulin sensitivity in muscles and increases fat oxidation important for your health and fitness goals. HIIT is only suitable for individuals who have been exposed to regular training for a long period of time, because training must be done to the maximum to maximize benefits.

Another great thing about high-intensity exercise is that it can be done almost anywhere with as much or as little equipment as you want.

1. Squat Twist

Step 1. Stand with feet hip-width apart and shoulder-width apart and cross your arms in front of your chest to help you balance. Turn your feet out and on the floor (as if you were standing on the grass and try to twist them under your feet), but without moving their position - you just want to create tension and feel your hips and glutes flare up. You should feel the arch in your feet rise.

Step 2. Begin lowering your body, pushing your knees apart and sitting as if to a chair. Do it as low as possible while keeping your head, spine, and pelvis in long lines. If you feel your tailbone will sag, stop there.

Step 3. Get out of the squat and turn your torso to the left, lift your left knee into the air 90 degrees. Squeeze your stomach. Reverse the motion and repeat the squat, turning to the opposite side.

2. Reach and Crisis

Step 1. From standing, pull your ribs down and tuck your tailbone slightly so that your core is strengthened. Raise your arms straight up - keep the core tight so your ribs don't expand and your back isn't hyperextended.

Step 2. Turn your body to the left as you bring your left knee up and pull your arms down, as if giving a knee strike. Break your stomach, try to unite your ribs and hips.

3. Random Punch

Step 1. Stand with your feet together and your arms at your sides, ready for a straight shot.

Step 2. Shake your legs to the left and land a deep squat with your feet shoulder-width apart. When you fall into a squat, punch your right arm straight out, then shake it to the right and hit with your left arm.

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