10 Minutes Equals Half an Hour of Running! 9 Full-Body HIIT Exercises with Demonstrations!
Today we're recommending a HIIT set
Looks simple, you'll sweat profusely after one set
Just 10-15 minutes can achieve the same effect as half an hour of running
It's so amazing~
What is HIIT?
HIIT (High-intensity Interval Training) is a high-intensity interval training method, which repeats 'high-intensity exercise+low-intensity exercise' within a certain time. For runners, it's first a 100-meter sprint and then slow running. This high-and-low-intensity combined exercise mode
01 Support squat jumps 20 times
Bend down, hands at the bottom of the shoulder, core tightened, legs squat jumping, the smaller the amplitude of the hip up and down, the better.
If you want to challenge yourself, you can try squat jumping in a plank state… it's so painful, you will come back to leave a message!
02 Downward arm raise kicks 20 times
Bend down, arms at the bottom of the shoulder, hands and feet support the body, core tightened, hand bending the knee forward and inward lifting one leg to the top of the action and then return to the side.
For runners, this action helps to improve the stability of the torso a lot.
03 Support rotation kicks 20 times
The moment of testing stability and core strength! Bend down, hands and feet support the body, core tightened, one leg twists to the opposite side and kicks as high as possible, bend your abdomen, the body follows the leg completely rotates, at the same time the eyes follow the kicking leg moves; the leg kicks straight and then pauses slightly, return to the side.
04 Long jump 10 times
Tired? Let's do a slightly easier one~
Stand upright, legs shoulder-width apart, torso slightly forward, feet use the front of the foot and toes to grip the ground, arms naturally forward and backward ready, at the same time the legs coordinate extension and contraction. When the arms make a powerful upward movement, the legs quickly extend, then tighten the abdomen, bend the knees, the shin extends forward, the arms move downward, the feet land first, after landing, take small steps backward to restore, this detail is important.
05 Downward cross step mountain climbing 20 times
It's always said that running can't be 'dead' and now we teach you a mountain climbing cross step that's 10 times more painful than running! Remember to rotate the legs when you turn the key.
Bend down, arms at the bottom of the shoulder, hands and feet support the body, back straight, core tightened, one foot steps to the side of the same hand, return to the plank position, step with the other foot, return to the plank position, step with the other foot.
06 Single-leg plank+forward crawling 10 times
Man up and persevere for 10 seconds! Anyway, the editor can only crawl for two times…
Single-leg stand, bend waist to the palm of the hand, hands move forward and forward crawling, to the hand is at the bottom of the head, make a slight pause, at this time the torso maintains a straight line.
Hands move backward and return to the rise. After rising, lift the arms up and stretch the whole body.
Each action's rest is about 20 seconds, in light activity, you need to maintain a breathing rhythm, wait for the heart rate to decrease and the arrival of the next action.
Able to complete a standard set
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Let me see who are the true warriors
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