Share a 30 -minute high intensity training session if you are looking for something that can challenge you and make you sweat in a block of 30 minutes.
Hi friends! I hope you have a nice morning. We go to adventures and look forward to dinner with family with our friends from Seville this evening.
For today’s post, I wanted to share training with you! There is a ton of noise on the HIIT, low intensity training, zone 2, which are harmful / useful for the health of women, and I wanted to share my thoughts. Between nutrition navigation, stress management and motivation search to move around, it is easy to feel outdated. But the good news is that you don’t need hours at the gymnasium to see the results, and you can choose the type of training that works best for your unique body and lifestyle.
High intensity training of 30 minutes can change the situation if you have a lot of energy and want something to challenge you. These sessions are designed to increase your heart rate, refer to calories and strengthen the force in a period that can work with busy schedules.
Today, I share a 30 -minute high intensity drive routine that combines optional cardio machine intervals with body weight exercises. Whether you sprinkle on a treadmill, you were cycling on a peloton or making jumps in your living room, you can easily adapt this training for your needs.
Important reminder: Always see a health professional before starting any new fitness routine.
High intensity training is not for everyone. I have just reappeared to higher impact and intensity training after about two years of leave for My healing trip. So just a friendly reminder that you should always listen to your body and speak with your doctor before changing the fitness changes.
If you are on a healing trip – hormonal imbalances, adrenal fatigue or other health problems – a high intensity may not be the best adjustment right now, and it’s perfectly correct. Listen to your body, honor your signals and do not hesitate to modify the exercises if necessary. If you are looking for a low impact option, consult the sculpt courses on the company Sculpt – Try it for free here.
30 -minute high intensity drive
This training alternates between cardio intervals and body weight exercises.
The structure is simple:
5 laps in total
Cardio interval: 3 minutes
Body weight circuit: 2 minutes
Rest: 1 minute between the towers
You can choose your favorite cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if the equipment is not available.
What is high intensity training?
Training at high intensity intervals (HIIT) involves short intense exercise gusts followed by brief recovery periods. This approach maintains your high heart rate, maximizing calories burning and improving the cardiovascular form.
Potential advantages of HIIT:
Burning effective calories in a short time
Improved metabolic rate, even after the end of training
Improved cardiovascular health
Preservation of lean muscle mass
Flexibility to adapt exercises according to the level of physical condition and the availability of the equipment
How to do a high intensity training session at home
Cardio intervals (3 minutes)
Option 1: sprints on treadmill
Structure: Alternate 30 seconds of sprint with 30 seconds of walking.
Modification: Opt for a quick slope if the sprint is not suitable.
Maintain a vertical posture, engage your nucleus and land gently at each stage.
Option 2: Stationary bike
Structure: Alternate 20 seconds of high resistance pedaling with 40 seconds of moderate rhythm.
Modification: Maintain a constant rhythm if the intervals are too intense.
Keep your spine for a long time, the relaxed shoulders and the committed nucleus.
Option 3: rower
Structure: Alternate 30 seconds of powerful rowing with 30 seconds of soft strokes.
Modification: focus on coherent and moderate rowing if new in the machine.
Continue through your legs, engage your back and hold a straight line from the head to the tail.
Option 4: Cardio body weight
High knees: run in place, carrying the knees at the hip.
Sautical rope: perform continuous jumps, keeping your feet together and relaxed arms.
Modification: Walk in place or perform toe taps if the jump is not suitable.
Stay light on your feet and keep a constant rhythm.
Body weight circuit (2 minutes)
Exercise 1: Jacs Sauter (30 seconds)
Starting position: feet together and arms on the sides.
Movement: jump your feet while lifting your arms above, then come back to the starting position.
Modification: Step on the other while lifting their arms.
Gently land with slightly folded knees.
Exercise 2: squats (30 seconds)
Starting position: feet with the width of the hip.
Movement: lower yourself as a squat, keeping the chest and knees on the toes, then return to standing position.
Modification: make half-squats or sit from a chair.
Keep the weight in the heels and engage the glutes.
Exercise 3: PUSH-UPS (30 seconds)
Starting position: position of the board with hands under the shoulders.
Movement: lower from the chest to the ground, then push back.
Modification: Falling to the knees or performing against a wall.
Maintain a straight line from head to heels, engaging in the nucleus.
Exercise 4: Mountain climbers (30 seconds)
Starting position: position of the board.
Movement: alternate the knees of driving to the chest at a quick pace.
Modification: slow down the movement or make standing knee elevators.
Keep the hip level and the committed nucleus.
How often should you do high intensity training
The frequency of HIIT sessions depends on individual fitness levels, objectives and recovery capacity. For most individuals, 2 to 3 sessions per week are effective, guaranteeing at least one day of rest or low intensity between the sessions to allow recovery.
It is so important to listen to your body. If you feel tired, you feel prolonged pain or notice a drop in performance, this could be a sign to reduce the intensity or incorporate more days of rest.
HIIT balancing with other forms of exercise, such as strength training, flexibility work and cardio in the equilibrium state, can offer complete fitness advantages and help reduce the risk of overtraining.
This 30 -minute high intensity drive is designed to be effective, adaptable and efficient. By combining cardio intervals with body weight exercises, you can get a complete body training that stimulates your heart rate, strengthens strength and burns calories.
Remember that consistency is the key. It is best to do this training once or twice a week regularly than pushing too hard and risking exhaustion or injury. Always prioritize the appropriate form, listen to your body’s signals and make changes if necessary.
For more training ideas, see this Complete HIIT body training or this Jump Rope Hit Workout To change your routine.
How often do you make HIIT training in your routine ?? Is this an overview for you or have you changed your cardio in recent years?
xoxo
Gina
