HIIT Workout Routines

Ate a few too many cookies during the holidays? We’ll make you FIT again with HIT – without any equipment or a gym!

By the end of January at the latest, all New Year’s resolutions are old news. The main reason for giving up too quickly? Most people still prefer to stand on the cross trainer for an hour to get rid of their Christmas pounds. Lost time! Because it’s not really effective.

If you want to lose weight quickly after Christmas, it is best to train short and sweet and not for hours and moderately, as was previously assumed. “High-Intensity Training“, HIT for short. Beginners who can persevere will be done after 20 minutes and only have to train three times a week. Here we go!

Of course, losing weight is also a matter of diet. Check HIIT Benefits here.

Get rid of Christmas pounds – workout routine:

This is how the anti-holly fat training works:

Do each exercise for 30 seconds
It is best for beginners to only do 2 rounds at first
Advanced users can also try 3-4 rounds

HIIT workout warm-up:

10 minutes jump rope

HIIT Workout Routines:

Crouch-Stretch Jump:

starting position: Standing

Squat down with both hands on the floor.
Jump back with both legs while keeping your arms straight.
Jump forward with both legs, from push-up position to squat.
Jump as high as you can while also using your arms to gain momentum.
Repeat this exercise as often as your workout plan calls for.

Push-up to side armrest:

starting position: Start in a push-up position on the floor or on an exercise mat.

Do a push-up, but before you reach the highest point, twist your body to one side and lift the opposite arm up. (Hold for a few seconds.)
Return to the starting position and repeat the movement, this time on the other side.
Repeat this exercise as often as your workout plan calls for.

Climber:

starting position: Start in the push-up position. Bend one leg and bring the knee under your hip.

Change the position of the legs quickly and dynamically.
Repeat this exercise as often as your workout plan calls for.

Folding knife on the exercise ball:

Starting position: Place your lower shins on an exercise ball and assume a push-up position with your arms and legs straight.

Keeping your torso and arms still, draw your knees toward your chest while exhaling.
Then bring your legs back to the starting position.
Repeat this exercise as often as your workout plan calls for.

Ironing board:

Starting position: This position is very similar to the push-up position. The only difference between the two exercises is that your forearms touch the floor. Position your forearms parallel to your body so that they form a straight line with your body.

Tighten your abs and make sure your body isn’t arching in any direction. (Don’t bend your hips!)
Repeat this exercise as often as your workout plan calls for.

Jump Squats:

Starting position: Standing with feet shoulder-width apart, toes pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.

Lower your torso by bending your knees and hips.
Continue the movement until the angle between thigh and calf is a little less than 90 degrees.
Jump as high as you can.
Repeat this exercise as often as your workout plan calls for.

Leg raises (extended leg):

Starting position: Lie on your back on the floor or on an exercise mat with your arms close to your body.

Raise straight legs until they are at a 90-degree angle to your torso.
Slowly return to the starting position.
Repeat this exercise as often as your workout plan calls for.

Pushups:

Starting position: Lie face down on the floor or an exercise mat with your arms outstretched, about 3 feet apart, and at right angles to your body. Keep your back straight throughout the exercise.

Allow your body to sink almost to the floor by bending your elbows.
Push yourself off the floor and return to the starting position by tightening your chest muscles.
Repeat this exercise as often as your workout plan calls for.

Squats:

Starting position: Standing with feet shoulder-width apart, feet pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.

Lower your lower body by bending your knees and hips.
Continue the movement until the angle between your thigh and calf is a little less than 90 degrees.
Use your quadriceps to push yourself off the floor to return to the starting position.
Repeat this exercise as often as your workout plan calls for.