Contents
Eliminate accumulated fat in 15 minutes with the Twin Pin
HIIT
Follow the first lap of this HIIT training of the Pin Twins and remember that after finishing the first series you must do four more exactly the same laps until completing the circuit
PM3:09With the arrival of summer just around the corner, the rush to get fit in record time begins. That is why this week personal trainers Esther and Gema Pineda, better known as the Pin Twins, propose a HIIT workout to increase heart rate.
The acronym HIIT refers to ‘High Intensity Interval Training’ (HIIT), the new way of doing sports giving the maximum possible of our body and combining aerobic and anaerobic exercises that allow strength and resistance training.
Among other things, the training that the fitness experts have prepared improves the cardiovascular system with less wear and tear and the hormonal response that occurs with this training causes greater production of testosterone and growth hormone. Also, doing the four exercises that pose facilitates the elimination of subcutaneous fat and improves energy expenditure after training, making it continue expending energy after training.
HIIT table
- Drill
- 4
- Reps
- For 30 seconds
- TV Shows
- 5
- Rest
- 10 ″ (between sets and between exercises)
Each exercise is repeated for 30 seconds of work and they will rest 10 seconds after each series. Remember that there are five laps, so the exercises that distinguish between legs you must do two series with one of them, another two series with the other leg and a fifth mixed lap, that is, 15 seconds with each leg. In this training you will not need material, although you need a platform that reaches you, at least, above the knees. It can be a chair or an armchair.
1 Exercise
Standing, and facing a platform at knee height, more or less, we perform jumps alternating legs and touching the chair, armchair or high curb in front of us with our feet. Ideally, your knees should be raised at least above the hips. We do this exercise for 30 seconds.
2 Exercise
With your feet shoulder-width apart, jump in place and sit with your knees at a 90-degree angle and your back straight. Then you get up, jump and sit down again. So on. The legs are kept the same distance all the time. We repeat the exercise for 30 seconds.
3 Exercise
The third exercise in the Pin Twins HIIT routine is running on site for 30 seconds. Remember to keep your knees semi-bent and touch your glutes with your heels.
4 Exercise
The last exercise in this training is a Bulgarian jump squat. We put the instep of one of the feet on the support element (which is behind us) and momentum is taken so that, once the squat is done, a jump is made in this position. It is done for 30 seconds. Remember that the first two series are done with one leg, another two series with the other leg and the fifth mixed round, that is, 15 seconds with each leg.
Once we have finished this first round, we have to do four more exactly the same, although you have to change legs in the exercises that require it. According to the Pin Twins, this workout is ideal to do at least two or three times a week.