Want to Lose Weight and Stop Procrastinating? Try HIIT Training!
I remember that I shared beginner-level HIIT training in the previous chapter. This time, I’ll continue to share advanced HIIT. This HIIT is not suitable for beginners, but as a beginner, you can also challenge yourself.
What abilities are required for explosive HIIT?
You can tell from the title how intense this type of training is. So, explosive HIIT refers to the movements. For example, explosive push-ups, squat jumps, high knees, and burpees. Therefore, it requires higher training demands from the trainer. If you cannot complete these actions, you may not be able to complete it at all.
At the same time, it also has better physical fitness requirements. Compared to the standard push-ups, explosive push-ups are much more difficult. If you can only do 20 push-ups, you may not be able to do a single explosive push-up. This is the difference between the two.
I think when you understand these prerequisites, you’ll know if you can do this explosive HIIT training. Of course, everything is not absolute. I believe that in the next training sharing, you may find a breakthrough that suits you.
Training process
This time we will complete 12 sets of explosive push-ups through three actions.
Action 1 Explosive Push-ups
Explosive push-ups can also be called clap push-ups. Clap push-ups are not the most difficult type of push-up, but they are relatively easy to achieve and challenge. However, completing four sets of 20-second clap push-ups is not easy. So, how can we persevere and complete these four sets of training? A simple method is to successively reduce the training difficulty and extend the rest time.
I said before that this HIIT is much harder than beginner HIIT. Extending the rest time is a good way, but if it’s extended for too long, it will affect the training effect. Therefore, I suggest that the training time of 20 seconds and the rest time of 20 seconds can be adjusted to 30 seconds, which is a combination of 20-second training time and 30-second rest time.
For explosive clap push-ups, we will make the following adjustments:
If you can continuously complete 4 sets of clap push-ups, it’s best; if you can’t, you can reduce the difficulty, for example, remove the clap process, just let your hands leave the ground. If you can’t do it at all, then reduce it to standard push-ups. Let’s treat this as the baseline. If you still can’t continue, I think it’s not suitable for this high-intensity training. After all, this is the first 12-set loop. Strictly speaking, the complete training needs 3 sets of loops.
Action 2 Squat Jumps
For multiple HIIT training, whether it’s slow training or fast training, a lot of physical fitness will be consumed. Fast training relies on inertia to a certain extent, which can reduce the training difficulty to a certain extent, but this only applies initially. When your physical fitness declines, you can only reduce the difficulty of the training actions to try to complete the entire set.
Strictly speaking, squat jumps need to be lowered as far as possible, at least making the thigh side parallel with the ground, and the jump height should be as high as possible. If your physical fitness declines and you cannot complete the jump, you can do a squat instead.
Action 3 Mountain Climbers
This action combines push-ups and leg training organically. But it’s much simpler than mountain climbers. You just need to fix your hands on the ground, and the speed of your legs should be as high frequency as possible.
If you put this action first, it will be simpler. But after the explosive push-ups and squat jumps consume a lot of energy, repeating mountain climbers will become difficult. This is a comprehensive training action that combines push-ups and leg training. It’s a good action to do as a finishing action.
Summary
