High intensity training of 30 minutes

Share high intensity training of 30 minutes if you are looking for something that can challenge it and make you sweat in a 30 -minute block.

Hello friends! I hope you are having a beautiful morning. We are in some adventures and we hope to have family members with our friends from Seville tonight.

For today’s publication, I wanted to share a training with you! There is a lot of noise about HIIT, low intensity training, zone 2, which are harmful/useful for women’s health, and wanted to share my thoughts. Between navigating nutrition, managing stress and finding the motivation to move, it is easy to feel overwhelmed. But the good news is that you do not need hours in the gym to see the results, and you can choose what kind of training it works best for your unique body and lifestyle.

A high intensity training of 30 minutes can change the game if you have a lot of energy and want something that challenges you. These sessions are designed to increase their heart rate, torch and generate strength in a time frame that can work with occupied schedules.

Today, I am sharing a high intensity training routine of 30 minutes that combines optional cardiovascular machines intervals with body weight exercises. Whether you are running on a running tape, by bicycle in a platoon or jumping in your living room, you can easily adapt this training for your needs.

Important reminder: Always consult a health professional before starting any new physical conditioning routine.

High intensity training is not for everyone. Now I am building training with greater impact and intensity after about two years of rest for my healing trip. Therefore, only a friendly reminder that you should always listen to your body and talk to your doctor before making any physical condition change.

If you are on a healing trip (hormonal imbalances, adrenal fatigue or other health concerns), high intensity may not be the best option at this time, and that is perfectly fine. Listen to your body, honor your signs and do not hesitate to modify the exercises as necessary. If you are looking for a lower impact option, see sculpture classes at Sculpt Society; Try for free here.

High intensity training of 30 minutes

This alternate training between cardiovascular intervals and body weight strength exercises.

The structure is simple:

5 rounds in total

Cardio interval: 3 minutes

Body weight circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your favorite cardio machine (running tape, stationary bicycle, tower) or opt for high knees or jump rope if the equipment is not available.

What is high intensity training?

High intensity intervals training (HIIT) implies short bursts of intense exercise followed by brief recovery periods. This approach maintains its high heart rate, maximizing calorie burning and improving cardiovascular aptitude.

Potential benefits of HIIT:

Burning of efficient calories in a short time

Improved metabolic rate, even after training ends

Improved cardiovascular health

Preservation of lean muscle mass

Flexibility to adapt exercises based on the level of physical condition and equipment availability

How to do high intensity training at home

Cardiovascular intervals (3 minutes)

Option 1: running tape sprints

Structure: Alternate 30 seconds of Sprint with 30 seconds of walking.

Modification: Opt for a quick inclination walk if the sprint is not suitable.

Keep a vertical posture, activate your nucleus and land gently with each step.

Option 2: Roundary bicycle

Structure: Alternative of 20 seconds of high strength pedaling with 40 seconds of moderate rhythm.

Modification: Keep a constant pace if the intervals are too intense.

Keep the long column, relaxed shoulders and committed nucleus.

Option 3: Rumo

Structure: Alternate 30 seconds of powerful rowing with 30 seconds of soft strokes.

Modification: focus on the consistent and moderate remote if it is new on the machine.

Drive on the legs, place your back and maintain a straight line from the head to the pussy.

Option 4: body weight cardio

High knees: runs instead, raising the knees to the hip level.

Jump rope: Make continuous jumps, keeping your feet together and relaxed arms.

Modification: March instead or perform tip taps if jumping is not adequate.

Keep light on your feet and keep a constant rhythm.

Body weight circuit (2 minutes)

Exercise 1: Jumping Jacks (30 seconds)

Initial position: feet together and arms on the sides.

Movement: Skip your feet out while lifting your arms above, then you return to the initial position.

Modification: Say sideways while raising your arms.

It lands gently with slightly folded knees.

EXERCISE 2: squatillas (30 seconds)

Initial position: hip width feet.

Movement: Go down in a squat, keeping your chest up and knees on the fingers of your feet, then standing again.

Modification: Make half squats or sitting from a chair.

Keep the weight in the heels and get involved in buttocks.

Exercise 3: Flexions (30 seconds)

Initial position: Table position with hands under the shoulders.

Movement: The bottom of the chest to the floor, then pushes up.

Modification: Falls on your knees or act against a wall.

Keep a straight line from the head to heels, involving the nucleus.

EXERCISE 4: Mountain Alciators (30 seconds)

Initial position: table position.

Movement: Alternate the knees of driving to the chest at a fast pace.

Modification: Decrease the speed of the movement or perform standing knee elevators.

Keep the level and central hips committed.

How often should high intensity workouts?

The frequency of Hiit sessions depends on individual physical fitness levels, objectives and recovery capacity. For most people, 2 to 3 sessions per week are effective, which guarantees at least one break or a day of low intensity between the sessions to allow recovery.

It is so important to listen to your body. If you feel tired, experiencing prolonged pain or noticing a decrease in performance, it could be a signal to reduce intensity or incorporate more rest days.

Balancing HIIT with other forms of exercise, such as strength training, flexibility work and cardio in the stationary state, can provide comprehensive benefits of physical aptitude and help reduce the risk of overcoming.

This high intensity training of 30 minutes is designed to be efficient, adaptable and effective. When combining cardiovascular intervals with body weight exercises, you can achieve full -body training that increases your heart rate, generates strength and burns calories.

Remember, consistency is key. It is better to carry out this training once or twice a week consistently than to press too much and risk exhaustion or injuries. Always prioritize the proper form, listen to the signs of your body and make modifications as necessary.

For more training ideas, see this Full Body HIIT training or this Hiit jumping training to change your routine.

How often do HIIT training in your routine? Is it suitable for you or has your cardio changed in recent years?

Xoxo

Gina