Top 19 Exercises to do at Home

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Are you troubled by the insufficient time to go to the gym because of the numerous obligations and the maintenance of the balance between work, family (children and husband) as well as domestic jobs?

You can keep it but also be in a fit form with only a few minutes a day spent in exercising high-intensity exercises early in the morning.

It’s about the popular “HIIT Workout” mode that improves aerobic and anaerobic durability.
The ideal time for doing these exercises: early morning before all obligations (due to the effect of accelerating the circulation in the body and at the same time metabolism)

** But you do not exclude exercise at night or at any time when you have several free moments.

The exercises are intense and you will quickly feel the heat in your body and sweating, which is the effect that is obtained by an hour or an hour and a half spent in a gym.

HIIT training (or high-intensity training) are a real hit in fitness for some time and it’s probably not going to change for a long time. The most obvious reason for their popularity is the ability to merge effective cardio and exercise exercises in a 15-minute training session. But while they are effective and fun at the same time, they are not at all naïve. So before you go to your first HIIT training you need to prepare yourself for knowing how it works. All you need to do is to work hard for 15 mins 4-5 times a week.

Training at high-intensity intervals consists of short, fast, varied intensive exercises with short periods of rest between them. In the HIIT workout, you can combine a variety of activities – each exercise should be performed with your maximum in a short period (usually 20-30 seconds) and leave a rest time between exercises of 10 to 15 seconds. The entire training should last a total of 15 minutes.

So apart from the “time benefits”, here are some facts about the benefits of this intensive interval training (HIIT), and these are some of the reasons why this training is good, and your ordinary training has nothing to do with this.

-improves the functioning of the cardiovascular system and burns more fat and calories in a shorter time than other types of training.

-helps build pure muscle mass and burns excess body fat
-maintains the already acquired muscle mass
-improves aerobic and anaerobic energy
-burns more calories after training, while resting
-improves endurance
-speeds up metabolism
-there are countless variations and exercise can’t be boring
-you will complete your workout in 15 minutes
A few tips before you begin:

-Even when you feel the burn, you need to keep going, because that’s when the workout is doing the most and matters the most.

-You need to count the seconds as you do the moves to keep up with the intervals. And DO NOT STOP. You need to keep going, even if you just jog on the spot because otherwise, your heart rate will go down and you will lose the intensity.

EVERY EXERCISE LASTS 30 SECONDS WITH 20 SECONDS RUNNING ON THE SPOT IN BETWEEN.

20 SECONDS JOG ON THE SPOT

Nested Sequence 22

30 SECONDS SIDE SQUATS

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30 SECONDS LEG LIFTS

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30 SECONDS WALK OUT LOWER BACK STRETCH UP AND DOWN

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30 SECONDS FORWARD LUNGE WITH OVERHEAD ARM STRETCH

Nested Sequence 37

20 SECONDS SPRINT ON THE SPOT

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30 SECONDS WALK OUT PUSH UP

Nested Sequence 30

20 SECONDS RUN WITH KNEE RAISES

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3O SECONDS JUMPING LUNGES

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30 SECONDS SQUAT

Nested Sequence 20

 

Source: Team Fitness Training

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