If you want to burn fat at home, the best option is to do high-intensity interval training. Therefore, next, in "Salter" is a surname in English. We show you a HIIT workout that you can do at home.

What is HIIT training?

It is an effective cardiovascular training that consists of alternating sets of high-intensity intervals with short rest intervals, which can be either active (low intensity) or passive. HIIT training has numerous benefits:
  • Improves metabolic function.
  • Promotes the use of stored glycogen more quickly
  • Improve insulin sensitivity
  • Oxidation of larger fatty acids after exercise
  • Improves vascular function
  • Reduce the risk of cardiovascular diseases
  • Increase fat loss
  • Reduce stress
  • Muscle mass is not lost

Hiit Home Workout Routine:

Next, we will show you a home HIIT workout that consists of a circuit composed of 6 exercises. Perform each exercise for 20-30 seconds and rest for 10 seconds between each exercise. Once all the exercises (the circuit) have been completed, rest for 1 minute and repeat the circuit a total of 3-5 times (beginner level), 5-8 times (intermediate level), and 8-10 times (advanced level).   Warm-up: It is important that before starting this HIIT training at home, you do a short warm-up. Remember that many injuries come from not doing it. For example, you can start by jumping rope (or simulating it), jogging, and/or doing joint mobility exercises.   HIIT Routine:   1- Jumping jacks. IA simple exercise to perform that will help us improve leg and arm coordination. The faster we do the exercise, the greater the cardiovascular workout. Push-ups: During a push-up, many muscles are mobilized at the same time, especially the pectoralis major, triceps, and anterior deltoid. An alternative is to do diamond push-ups or inverted push-ups if you have experience. If you are a beginner, you can perform push-ups with your knees on the ground. Flexiones en un entrenamiento hiit en casa It seems like your message is incomplete. Could you please provide more context or information so that I can assist you accurately? Knee-to-chest raise: If you are a beginner, you can do this exercise as if you were walking while bringing your knees up to chest height. Rodillas al pecho en un entrenamiento hiit en casa It seems like your message is incomplete. Could you please provide more context or clarify what you need assistance with? Burpees: It is a functional exercise that works different muscles of the body, perfect to include in a HIIT routine at home. If you are a beginner, do the burpee without jumping and without bending over, or with a jump and without bending over. Mountain climbers/ climbers: It is a perfect exercise to work the core. To do it correctly, the arms must always be at shoulder height and the body must be kept in a straight line, from the head to the feet. Ejercicio mountain climbers para realizar un entrenamiento hiit en casa 6- Iron: To finish the circuit of this home HIIT workout, we will do an abdominal plank. For added intensity, remove one support, for example, lift one leg and then the other. If you prefer, you can choose to do a high plank touching your shoulders. Remember to keep your back straight. Cooling down: This phase is often overlooked. It is important to take some time (about 5 minutes) to "cool down" in order to gradually reduce blood pressure. For example, you can jog for a few minutes and finish by walking.  

Tips for doing a HIIT workout at home

To avoid injuries, in addition to doing a good warm-up, it is important to perform the exercises correctly. If you are not experienced, do not do them too quickly as it may worsen your technique. We advise you to, in order to do this HIIT workout at home, play the playlist you like the most. Why? Listening to music while exercising helps to avoid the feeling of tiredness since we focus on the music. Additionally, it also helps us concentrate, maintain the rhythm, and improve our mood.    

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