Status: 10.12.2023, 14:15 PM
By: Alexander Kaindl
Fitness exercises at home are becoming more and more popular. One method is particularly effective. We present them.
Frankfurt – A dream body with only ten minutes of training per day? This sounds tempting and – with sufficient discipline – is actually feasible. Because if you can get yourself up to a HIIT session every day, you will quickly notice the first successes. But what does the abbreviation HIIT mean?
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HIIT stands for "High Intensity Interval Training", which means "High Intensity Interval Training" in German. This training method combines short, intense periods of activity with short recovery periods. The goal of HIIT is to achieve high training intensity in a short period of time to speed up metabolism, increase endurance, and burn fat.
A typical HIIT workout involves short, intense exercises, followed by active breaks or periods of rest. The advantage of this approach is its efficiency and the ability to complete the training in a relatively short time. HIIT can be designed with various exercises, including cardio exercises such as running, cycling or jumping rope, but also strength exercises such as burpees, push-ups or squats.
Power program HIIT can be done well at home
The intensity and duration of the exercise and recovery phases can be adjusted depending on your fitness level and training goal. HIIT training can not only improve cardiovascular fitness, but it can also boost fat burning and increase the afterburn effect, which means that the body continues to burn calories even after exercise. According to various studies, the special workout burns twelve to 16 calories per minute, which ideally corresponds to 160 calories in ten minutes. Jogging would only burn about 100 calories during this time.
However, it is important to practice HIIT responsibly and to warm up and cool down appropriately to avoid injury. Here are five exercises that can be converted into a ten-minute power program. Perform the different exercises for 40 seconds at a time, then take a 20-second break before starting the next session. After the fifth exercise, start again to fill the ten minutes – if you are not exhausted after that, feel free to add a third round.
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Burpees: Start standing up. Perform a squat and then place your hands on the floor. Jump with your feet back into a push-up position. Perform a push-up. Jump your feet back towards your hands. Make an explosive leap to the top. Repeat this process.
Mountain Climbers: Start in a push-up position. Alternately, pull the knees as close to the chest as possible by quickly pulling them towards the abdomen. Keep your upper body stable in the push-up position. Perform the movement at a fast pace.
Jump Squats: Start standing up. Perform a normal squat by pushing your hips back and bending your knees. Instead of just standing up, make an explosive leap to the top. Land softly and go straight into the next squat.
Pushups: Start in a plank position with your hands slightly wider than your shoulders. Lower the body by bending the elbows until the chest almost touches the floor. Then push yourself back up. Be sure to keep the body straight throughout the movement.
High Knees: Stand up straight. Take turns lifting your knees as high as you can while running on the spot at a fast pace. Try to bring your knees up to your chest. Keep your torso straight and your arms moving as if you were actually jogging.
Another exercise will help you get a flat stomach – 60 seconds a day can be enough. If you prefer to exercise in company, you may like these sports.
The editor wrote this article and then used an AI language model to optimize it at their own discretion. All information has been carefully verified. Learn more about our AI principles here.