HIIT training for toning and strength
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HIIT training for toning and strength

High Intensity Interval Training (HIIT) strength training is the most effective way to achieve a well-defined body – here lies the importance of bodyweight training. It need not take hours and hours to improve toning; one just has to use your own body to target specific muscles. No longer is it required to travel to the gym or do heavy weight lifting as bodyweight training is seen to be the best method to tone up and gain strength.

All that is necessary is a thirty minute mix of cardio training and strength moves to burn more fat in general and prompt your metabolism to burn fat throughout the day. HIIT bodyweight training not only targets all your muscles, but gives a metabolism boosting increase in blood flow to the heart. Additionally, repetitions of moves in bodyweight training improves balance, for example, when performing one-leg deadlifts and burpees balance is definitely practiced and over time, improved upon. Every muscle in your body is somewhat worked as it tries to help you balance. Weight lifting can certainly increase strength and muscle mass, but will not provide the overall workout that bodyweight exercise does.

Burpees, diamond push-ups and cross planks though will unintentionally work the entirety of your body as opposed to a move like bicep curls, which will only effect your biceps. The secret is to perform an approximately 5 minute circuit several times – every muscle will truly feel it!

If you like this workout, you would love The 7 Minute Workout or the 7 Minute Alternate Workout

Here are some exercisers to try at home. Put the theory to practice!

1. High Knee
Muscles Targeted: Quads, Glutes, Cardio

2. Side Raise
Muscles Targeted: Obliques, Core, Shoulders

3.Cross Plank

Muscles Targeted: Biceps, Back, Shoulders, Core, Lower Abdomen


4. Single Leg Deadlift

Muscles Targeted: Glutes, Quads

5. Switch Backs

Targets: Quads, Glutes, Calves, Cardio

6. Tuck Jump

Muscles targeted: Glutes, Cardio

7. Vertical Crunch

Muscles targeted: Lower Abdomen, Core

8. Jump Back Push Up

Muscles targeted: Shoulder, Biceps, Triceps, Back, Shoulders, Core, Cardio

9. Pike Up

Targets: Shoulder, Triceps, Shoulders, Back, Lower Abdomen

10.Dragon Walk

Muscles targeted: Core, Biceps, Triceps, Back, Shoulders, Calves, Quads

If you like this workout, you would love The 7 Minute Workout or the 7 Minute Alternate Workout

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