HIIT contains several cycles of 10-12 physical exercises (both power and cardio), following one after another with minimal rest. In total, 3 to 10 blocks of exercises are performed during one workout, and a pause of 1-3 minutes is done exclusively between cycles.
BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
The main advantage of HIIT is fat burning without loss of muscle mass, which makes such training an ideal choice for weight loss and drying. However, it is not very effective in order to grow muscle mass. It is necessary to understand that HIIT can not be used for the purpose of mass growing.
For muscle growth, heavy strength exercises which are performed with a low number of repetitions and long pauses are good. In fact, HIIT is the exact opposite. Circular training stimulates the pumping of muscles with blood and provokes active production of lactic acid.
Since lactic acid is a toxin, the body spends a lot of energy on its utilization. According to the fact that all exercises in HIIT workout are performed with minimal interruptions, it drains the glycogen in the muscles – which in turn forces the body to use fat as the main fuel, and also increases the level of lactic acid and growth hormone.
HIIT was developed as a way to rebuild metabolism for the most effective fat burning – that’s why regular high intensity interval training teaches the body to store energy primarily for physical activity, and not send surplus calories to subcutaneous fat.
Among other things, doing exercises with minimal interruptions provokes the production of growth hormone. Despite the name, this hormone is responsible not for muscle growth, but for burning fat and increasing the relief of the muscles, thanks to which HIIT literally dries the muscles.
HIIT exercises should simultaneously involve as many muscle groups as possible. Before the start of the workout, a warm-up is required, consisting of a few minutes of cardio. At the end of the workout 5-10 minutes of slow cardio will be good.
However, circular training is strictly prohibited for those who have high blood pressure, have heart problems or other chronic diseases. Such workout should not be combined with non-carbohydrate diets – it can cause hypoglycemia and fainting.
READ MORE: 8 best moves to get rid of side and back fat
#1. Squats
Credit: BetterMe
#2.Squat Jack
Credit: BetterMe
READ MORE: The best exercises to target the cellulite on the butt
#3. Bicycle Crunches
Credit: BetterMe
#4. Jumping Jacks
Credit: BetterMe
#5. Frog Jump
Credit: BetterMe
#6. In and Out Jack
Credit: BetterMe
#7. Knee To Elbow Crunches
Credit: BetterMe
#8. Step Ups
Credit: BetterMe
#9.Triceps Extension with Cobra
Credit: BetterMe
#10. Reverse Crunches
Credit: BetterMe
READ MORE: “Iron belly” exercise can help reduce 3 kilos in 3 weeks
BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.
Credit: BetterMe
