September 19, 2017, 9:44 am | Read time: 3 minutes
HIIT is perfect for efficiently burning fat. All you need for this FITBOOK workout is a gymnastics mat—and the will to power through ten minutes. Let’s go!
Structure of the Workout
This video showcases a very intense ten-minute high-intensity interval training (HIIT): It trains endurance and strength for the whole body and efficiently burns fat—even long after the workout. The training is done in intervals of 40 seconds of exertion (give it your all!) and 20 seconds of rest. This is repeated ten times in a row. If the exertion interval is too strenuous, reduce it: 30 seconds of exertion, 30 seconds of rest, or even 20 seconds of exertion, 40 seconds of rest. It’s recommended to use a heart rate monitor to check your heart rate.
Important: Since the training is very intense and aims to significantly raise your pulse, you should not have any health restrictions and should consult a doctor beforehand if in doubt.
Before the HIIT workout, you should of course warm up briefly and activate your muscles, so to speak. Here you will find suitable mobility exercises that prepare the body for the training and simultaneously make it more flexible.
Also interesting: Stretching and strength training—what you need to pay attention to
These exercises in various variations await you in the video above:
Burpees with Jump Stretch (Combo Jump)
Burpees train the entire body as they combine squats, push-ups, and jump stretches. Jump into the push-up position while keeping the lower back tense (don’t sag!), pull the legs back in during the jump, and perform a jump stretch from the squat.
Also interesting: Full-body exercise Burpees—calorie consumption and correct technique
Jumping Squats (Deep Squats with Jump)
An extremely strenuous exercise that requires coordination of the entire body. The deep squat with an explosive jump upward primarily trains the thigh extensor. The most common mistake in squats: The knee bends inward. Also, make sure to land in a controlled manner after the jump.
Spider Lunges (Jumping Deep Lunges)
Deep lunges using only your own body weight train both the thigh and glute muscles. Few exercises engage so many large muscle groups simultaneously.
Also interesting: How To Lunges—personal trainer demonstrates
Single Leg Drops (Leg Scissors)
Requires coordination and control of the entire body and strengthens the abdominal muscles. When performed correctly, the back remains motionless. Leads to increased endurance and improved balance.
Mountain Climbers
This is a cardio exercise with extremely high intensity. If you’ve never done it before, reduce the repetitions and perform the steps more slowly. The exercise resembles the movements made when running uphill.
Spider Planks (Forearm Plank) with Knees Drawn In
The plank is considered one of the best exercises for the abdominal muscles and core. In this more challenging variant, a knee is alternately brought to the elbow.
Also interesting: How To Plank—personal trainer shows variations
About the Author: FITBOOK editor Anna-Christina Keßler is neither a trained coach nor does she spend every free minute in the gym—technique enthusiasts should not be too strict with her exercise execution. She loves jogging, enjoys ending her Sunday with a round of yoga—and discovered HIIT for herself after her personal trainer showed her how it could help her improve her speed on the ten-kilometer course.