If you have dabbled in every type of fitness and still haven’t been able to find the right workout for you, it’s high time you figured out why HIIT (High-intensity interval training) workouts have skyrocketed in popularity lately. Making HIIT an integral part of your life will effectively help you burn body fat, gain muscle, boost your metabolism and ultimately get yourself in great shape.
No time for exercise? Well, you want to try this: the Tabata Protocol!
This 3D-animated Tabata training was developed by scientist Izumi Tabata, at the Ritsumeikan University in Japan and consists on a short four minutes high intensity interval training (HIIT) that alternates between 20-second-on, 10-second-off interval performed at maximum effort.
HIIT the play button, crank up your favorite tunes, start this 4-minute workout, and get more out of your exercise time.
►Equipment: this workout doesn’t require any special equipment
5 minute quick full body warm up routine 3D animated
Performing an apropriate and dynamic cardio and stretch exercises will limit your chances of injury on your muscles, joints and tendons during your workouts.
Benefits associated with a proper a warm-up routine:
Cardio exercises
1 - muscle temperature rises and your body's strength and speed will be increased.
2 - body temperature increases making your muscles more elastic.
3 - dilated blood vessels will increase blood flow throughout your body and reduce the tension on your heart.
4 - range of motion of joints and tendons increases.
5 - increases mental focus and prepares the mind for the exercises that you are about to perform.
Stretching exercises
1 - reduces tension in your muscles and prepare them for the movements they will perform during your workout.
2 - increases your range of motion that will allow your joints to warm up without a high level of stress being placed on them and reducing the probability of injury.
3 - increases muscle coordination. Stretching forces your entire body to work cohesively when performing each movement.
4 - increases flexibility that will improve your productivity during your exercise workouts.
I've been wondering why HIIT workouts have skyrocketed in popularity lately, and decided to test the effectiveness of HIIT.
After examining and trying out several HIIT workout techniques, I've created this optimal HIIT workout routine that helped me burn body fat, gain muscle, boost my metabolism and ultimately get myself in great shape.
HIIT the play button, crank up your favorite tunes, start this workout and write your own success story! :)
►Equipment: this workout doesn’t require any special equipment; just a pair of dumbbells and one exercise stick (a simple broomstick will do!)
► Make sure you warm-up before you start this workout!
3D animated 7 minutes abs and core workout routine
HIIT six pack abs exercise for a flat stomach. This 3D animated video (with timer) lasts only 7 minutes and it will guide you through the 12 exercises that can be done anywhere. Get fit quickly and burn belly fat fast with this 7 minutes HIIT abs! And you can repeat it up to 2 times, if you prefer to increase the intensity of the abs workout or combine it with other workout routines.
3D animated Back workout routine
6 minute HIIT Back exercises for toning and shaping your back muscles at home. This 3D animated video (with timer) lasts only 6 minutes and it will guide you through the 9 exercises that can be done anywhere. Get fit quickly and shape your back with the 6-minute HIIT back workout! And you can repeat it up to 2 times, if you prefer to increase the intensity of your back workout or combine it with other workout routines.
3D animated Kettlebell workout routine
The kettlebell is a cast-iron or cast steel weight with a handle used to perform all types of exercises that involves the entire body and focuses on endurance, power and dynamic movements.
This 3D animated video (with timer) lasts only 10 minutes and it will guide you through the 16 Kettlebell exercises. Exercising with kettlebells targets all of the major muscle groups as well as the stabilizing muscles delivering a full-body workout in an extremely efficient amount of time. And you can repeat it up to 2 times, if you prefer to increase the intensity of your workout or combine it with other workout routines.
7 minute HIIT workout routine
In today’s hectic world we are all looking for a quick workout. And the answer came in the form of an only 7 minutes long, but surprisingly effective HIIT workout, which was published in the American College of Sports Medicine Health and Fitness Journal and raved about by The New York Times, Forbes, Good Morning America etc.
This Advanced 7-minute HIIT provides many of the fitness benefits of prolonged endurance training but in much less time and with minimal equipment!
Use your body weight as resistance to combine aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. And you can repeat it up to 2 times, if you prefer to increase the intensity of the workout or combine it with other workout routines.
►Equipment: this workout require some equipment; a chair or bench, an exercise stick or towel and a pair of dumbbells.
5 minute full body cool down and stretches exercise.
Soothing stretch routine 3D animated for cooling down and relaxation after your workout.
A standard workout should consist of a warm up, exercise and cool down. Stretch and Cool down after exercising gives your muscles a chance to relax and prevents your blood pressure from dropping too rapidly.
Always
- consult a qualified health professional before starting this or any other fitness program; especially if you have any concerns or questions about your health
- warm up properly
- listen to your body; if necessary modify the workout to meet your own fitness level
- create healthy habits
- try to breathe efficiently; many expert exercisers and athletes use a martial arts breathing technique called Kiai (in Japanese) / Kihap (in Korean), to generate energy through forceful breathing
- keep yourself well-hydrated
- stay focused & motivated