HIIT for Home: Crunchy Fat Burning Workout in Just Eleven Minutes

High Intensity Interval Training is a very effective training variant, with which you will be able to challenge your muscles in a short time thanks to the intensive circuit units and make the kilos drop.

The training of the two fitness trainers, Anna-Lena Vahle and Nicole Heintke, consists of five different exercises that are especially targeted at the arms, chest and stomach, lower back, legs and buttocks, for thus all the major muscle groups are tested.

This is how you do it: Do the five exercises in a row without rest, followed by 30 seconds to recover. Then you start the circle from the beginning.

Depending on your time and power, two or three rounds await you.

Important: really go to your physical limit during exercises to keep fat burning at full speed even after training, thanks to the afterburning effect.

HIIT training: 5 exercises at a glance

You don’t need a lot of equipment for a full body workout. Only an exercise mat and a stable stool, step or edge, or even a step should be available.

Then you can start!

1. Jumping Jacks

Begin in the final pose, with your feet together and your arms hanging loosely at your sides.

Jump with your feet out while swinging your arms in the air for a classic jumping jack.

Repeat: 40 times

2. Squat Knee Raise

Begin standing with your feet shoulder-width apart, arms bent beside your head. Get into the squatting position.

As you come up, pull your right leg in toward the center of your body. Rotate your torso so that your left elbow points toward your knee.

After the next squat, the left leg is raised.

Repeat: 20 times

3. Incline push-ups

Now the stepper is used: lean on with your hands shoulder-width apart, keep your legs straight. Lower your torso and push yourself up with your arms.

Repetition: for 20 seconds you go up and down

4. Plank with hip twist

Rest your forearms on the floor at shoulder width. Keep your legs straight so that your body forms a line.

Now alternately rotate your hips to the right and to the left until they almost touch the ground.

Repeat: for 40 seconds

5. Single Leg Glute Bridge

Lie on your back, place one foot on a raised platform, arms at your sides.

Extend the non-weight bearing leg up. Lower and raise the buttocks with the help of the supported leg.

Then repeat the exercise with the other side.

Repeat: 10 times per side

You’ve completed the first round and you deserve a little breather! You can then repeat the entire sequence of exercises once or twice.


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