The best HIIT routine to gain strength in 15 minutes

If you still do not know what HIIT training is, it is something like the training of the SEALS of the US Marines but in very very intense small routines that you can practice in your gym or home and that are all the rage among people who they have practiced it. What are you waiting to try it, it will hook you for life.

For those unfamiliar with HIIT , it stands for High Intensity Interval Training from its original acronym in English. Literally translated High Intensity Interval Training. It’s all the rage and considered a brutal cardio workout . For those who have never practiced it and for those who have already been lucky enough to try it, here is a 15-minute routine to gain strength .

How to properly perform the HIIT routine

Before starting a HIIT routine it is very important to warm up properly since the muscle will work with a high intensity.

Warm-up and goal of the routine

  • With a foam roller, roll your glutes, calves, biceps femoris, quadriceps, iliotibial band, hips, lower back, and back for 5 minutes.
  • Do a few squats with arms extended or cross, soft jumps, and practice a few kicks with the knee for another 5 minutes.
  • Use a watch or stopwatch to make sure the session lasts 15 minutes . You should do 12 repetitions per exercise and then move on to the next exercise without resting.
  • When you have finished the full round of 7 exercises, start over the whole 15 min. Rest only if necessary .
  • Repeat this routine 3 days a week , alternating one rest day at a time, for example, Monday, Wednesday and Friday, trying each time to do more rounds in 15 minutes of time, that is, to increase the speed of the exercises.
  • At 3 weeks increase the time to 20 minutes and so on.

rodillo espuma banda IT

Here are the photos and videos of how to do the exercises correctly.

1. Sumo explosive squats

Get in the same stance as a Sumo wrestler but with your feet facing outward. Keep your torso straight and immediately push off with your feet but with force with the quadriceps and jump. Land softly and repeat again. Do 12 repetitions.

In this first video by Adam Rosante , there is the example of the following exercises. Start with sumo explosive squats and then perform Tap Ups.

2. Taps Ups. Tap on the Shoulder

Get into position, as if you were going to do push-ups with your arms extended. Then go down little by little without touching the chest on the ground, take 3 seconds to do this movement, then go up quickly and with the fingers of the right hand touch the left shoulder to return to the flexion position with the arms extended and do the same. same but with the fingers of the right hand and touching the left shoulder. Do 12 reps.

3. Power Thrust

Squat down and place your hands on the ground below your shoulders. Then jump with your feet back and position yourself as if you were going to do push-ups, return to the same previous position, and jump with all your strength upwards, extending your hands to land on the floor to return to the initial position. Repeat this 12 times.

4. Mountain climber

Start the pose as if you were an ironing board with your elbows under your shoulders and your toes tucked in. Shrink your hips and bring your right knee forward. Then return to the same position and do the same with the opposite knee. Both movements is considered 1 repetition. Do 12 reps.

ejercicios abdominales

5. Side jumps

Squat down, slightly flexed, and do an explosive leap up and to the right, landing gently back on the ground. Return to the current position and jump to the opposite side. This is considered 1 rep. You have to do 12.

6. T-bends

Put your body as if you were going to do push-ups on the floor and extend your arms, resting the balls of your feet on the floor and your wrists bent on the floor. Then raise your right arm in parallel and hang it in the air for about 10 seconds. Concentrate all of your effort on your upper back muscles. Then do the same with the other arm. This would be a repeat. Make a total of 3.

flexiones en casa

7. Tuck jumps

Stand up semi-bending your knees with your heels shoulder-width apart and your feet slightly outward. The hips have to protrude slightly to the rear. Once this position is achieved, jump as high as you can and raise your knees to your chest. You can keep your arms close to your chest or out, but in no case can you help yourself with them to jump. Land softly and repeat. Do a total of 12 repetitions.

el mejor entrenamiento HIIT

summarizing

  • 10 minute warm-up.
  • Explosive Sumo Quads: 12 reps.
  • Taps Ups: 12 reps.
  • Power Thrust: 12 reps.
  • Mountain Climbers: 12 repetitions.
  • Lateral jumps: 12 repetitions.
  • T-bends: sets of 3 reps.
  • Track Jump: 12 repetitions.
  • Rest 30 seconds after every 2 laps.

Remember, for HIIT to be effective, give your training a lot of intensity and in a short time you will notice a tremendous change.

References

  • Adam Rosante ‘The 15-Minute HIIT Workout That’ll Build Strength-Fast? for Greatist [Revised October 2015]