Own a beautiful body, do not have to go to the gym. Having to stay at home to reduce the risk of the virus, Covid-19 but reduced obesity lost weight, burn fat in a short time, only 15-30 minutes. Guarantee that you will be can hardly breathe and sweat run down. Regardless of not being able to go to the gym or have little time, it can no longer be an excuse to exercise. Because we have a new exercise technique you can do it yourself at home but burn hundreds of calories. As well as helping to increase endurance, body strength and build the perfect figure. This exercise technique is called HIIT, which is short for high-intensity interval training

What is HIIT?

HIIT stands for high-intensity interval training. It is a workout that is designed for those with limited time to exercise, who want to build up stamina and aerobic strength, all without the need for gym equipment. HIIT raises the heart rate to the maximum, allowing moments of rest in between. The exercises vary, but you will use all parts of your body. This alteration between moderate and high-intensity exercises means you can do more in less time, increase your metabolism through exercise and improve overall health. Here are tips for gaining the maximum amount of benefits from HIIT training.

Examples of HIIT exercises that you can do yourself from easy to difficult

1. Walk and Sprint

A great one to start with, especially if you are a beginner and don't consider yourself to be super fit, is the walk and sprint. Begin with a 30-second walk, followed by a 30-second sprint. This combination should be repeated up to ten times. As you progress, you'll start to feel a burning sensation, and at only five repeats you may think it time to give up, But the more you repeat, the better you will get. The practice is the key to stamina and for a high-intensity workout such as this: the walk and sprint is just the beginning.

2. Jog and Sprint

Like the walk and sprint, think of the jog and sprint as one level harder. This is also a good one to start with if you have moved up regarding your stamina and need to begin with something a little tougher. As in the walk and sprint, you change at intervals of 30 seconds, jogging, and sprinting. This one is sure to give you a great kick-start and get the blood pumping at a high-intensity training level. This format is great for aerobic capacity and heart rate.

3. Jumping Jacks)

Like the walk and sprint, think of the jog and sprint as one level harder. This is also a good one to start with if you have moved up regarding your stamina and need to begin with something a little tougher. As in the walk and sprint, you change at intervals of 30 seconds, jogging, and sprinting. This one is sure to give you a great kick-start and get the blood pumping at a high-intensity training level. This format is great for aerobic capacity and heart rate.

4. Push Ups

The humble push up is a perfect exercise for HIIT training. Remember to your body as straight as you can, from the head to the toes, your hand should be slightly more than shoulder-width apart. When you begin your push up, try not to let your elbows push out, keep them underneath you, keep your core and buttocks tight and ads braced. Lower yourself down to 90-degree angle or smaller, then return to the start position. Repeat 10 pushups, then take a 30-second break before repeating another ten pushups. Repeat this process ten times, so in the end, you will have done 100 pushups. If you are very fit, and very good at pushups, you can reduce the rest time to 15 seconds in between rounds.

5. Squat

Squats are hard, no getting around that, but if you don't perform them properly; you lose all the hard work you are doing. To perform a perfect squat stand with your feet hip-width apart, toes pointed slightly outward. Looking ahead, pick a spot on the wall; your eye line will stay here for the entire squat. Put your arms straight out in front of you and begin.Act as if you are about to sit on a chair, keeping your back straight and weight distributed through both your heels and the balls of your feet. Squat until the hip joint is lower than your knees, keeping your knees directly over your toes. To return to standing squeeze our glutes, use your core and stand. Do ten squats; rest for 20 seconds then repeat. Reduce your rest time each break.

6. Push Up and Squat

The push and squat are a combination of the squats and pushups. Once you have mastered each, you can put them together!Perform ten push-ups, followed by ten squats, and then take a 30-second rest, repeat. For a slightly more intense push and squat routine you can alternate one pushup and one squat until you have done 10 of each, then a 30-second rest. Reduce your rest time to 15 seconds if you are conquering this one. This combination would have to be one of the best high-intensity interval training exercises there is in HIIT training.

7. Burpees

The burpee is also known as a squat thrust and if often used in strength and aerobic training. There are four positions in the movement. Begin standing: 1 - drop to a squat position with both your hands on the ground in front of you, 2 -kick your feet out behind you while extending your arms, 3 - return your feet to the squat position, 4 - and stand. Repeat ten burpees and take 60 seconds rest, repeat. These are very intense and will push you far in your training.

8. Sit up and Jump

a high-intensity training exercise is the sit up and jump. This will have you doubling over after just one round. Begin by performing 10-sit ups, and then straight away perform ten vertical leaps. Make sure when you leap you are jumping as high as you can, but also reaching with your arms at the same time, to extend yourself to be as tall as possible.A harder variation is to do ten pushups, ten vertical leaps and then ten pushups again before you rest. It's a killer, but it'll work.

9.  Sprint, Push Up and Squat

The final tri exercise combination is a hard one: Sprint, push and squat. Run a 15-second sprint, stop and do ten pushups and end with ten squats. Take a 60-second rest and repeat. This kind of high-intensity exercise is perfect for stamina and endurance. It will be hard, but it will pay off in the long run, or even in the short sprint. Your body will adapt and become used to the interval training at a certain level. Therefore, you can up the repeats or shorten the breaks to keep it working your body.

See? You don't have to go to the gym, even keep yourself at home you can have a strong body to fight the virus. But after reading it all, don't be discouraged. Some positions may sound difficult. Just start from the easy posture for a while the body will gradually adapt and become stronger. Postures that seem difficult will not exceed the ability. Must memorize that exercising effectively requires consistency and discipline Not immediately strong, like that, only in propaganda.

If done, then quit, then it will not reach the shore for sure. Regardless, certainty is uncertainty. Regardless of whether we are fit and exercise regularly, but not 100% safe from disease. Therefore, when saving on the cost of your fitness membership, you can share that amount with your health insurance as well. Or to get the Covid-19 SCB insurance, you can get it for the lightest premiums, just hundreds. Called in carelessness takes care the best for the body and we still have insurance is also available for every situation.

Reference

https://facty.com/lifestyle/fitness/10-tips-for-hiit-training/