Contents
The Pin Twins exercises to get you started in HIIT
Fitness
This routine by personal trainers Esther and Gemma Pineda, Pin Twins, includes 6 HIIT exercises that can be done in 12 minutes
PM2:09Do you notice tiredness and apathy? The drop in temperatures and the lack of light makes us lazier when it comes to doing exercise. That is why this week the Pin Twins have proposed to increase the intensity of their exercises. The objective? Lose weight (it will be better to get to Christmas in shape) and tone up.
If last week the personal trainers, specialized in bodybuilding, fitness and weightlifting focused the routine on working abdomen, waist and thighs; this week Esther and Gemma Pineda propose a global circuit that allows you to start practicing High Intensity Interval Training (HIIT), a practice that consists of combining short intervals of exercise at maximum intensity with short periods of rest or exercise at low intensity.
La HIIT routine This week’s Pin Twins includes six exercises that can be performed in 12 minutes. Each exercise should be worked for about 40 seconds and repeated two more times after a 40 second break.
Exercise 1: Burpees
The “burpee” is an exercise that measures anaerobic endurance. It is performed in several movements (born from the union of push-ups, squats and vertical jumps) and with it the abdomen, back, chest, arms and legs are worked.
When practicing it, the Pin twins remember that it is important to avoid bringing the knees and feet together when the necessary flexion is made to return to the starting position.
Exercise 2: Isometric Squat Plank
This exercise is a variant of the traditional abdominal plank, one of the most effective exercises to work the “core”. To do it, you must stand with your feet shoulder-width apart and your arms extended next to your body. Then you squat down and place your hands on the ground before kicking back into a push-up position. Then quickly push your legs hard to return to the lowest squat position and then jump hard to the starting position. One of the most frequent mistakes that occurs when doing this exercise is, according to Gemma Pineda, bending the back instead of the knees. “Watch the lumbar,” he advises.
Do the exercise for 40 seconds and take 20 seconds off. Each exercise will be repeated 2 times.
Exercise 3: Sit-ups (butterfly)
With this exercise, which is a version of abdominal exercises, you work to gain a greater range of motion, activating the abdominal muscles and also the obliques. At the time of practicing it Esther Pineda explains that it is important to keep the hips and shoulders aligned to practice it correctly.
The working time will be 40 seconds and 20 seconds off. Each exercise will be repeated 2 times.
Exercise 4: Jump Squat
This complete exercise includes the practice of a squat and a jump touching the ground with one hand at a time and opening and closing the legs. One of the most frequent mistakes in the practice of this exercise is bending your arms too much, as revealed by the Pin Twins.
Do the exercise for 40 seconds and take 20 seconds off. Each exercise will be repeated 2 times.
Exercise 5: Jumping Jacks with jump
To practice this exercise you must do a vertical jump raising the knees to the chest after doing the “Jumping Jacks” exercise 4 times, which consists of opening and closing arms and legs while jumping at the same time. “Avoid landing with the tips of your feet on the ground and when performing the vertical jump do not bring your chest to your knees,” explain the Pin Twins.
The working time will be 40 seconds and 20 seconds off. Each exercise will be repeated 2 times.
Exercise 6: Plank with front arm lift
You must lie on your stomach, supporting the tips of your feet and forearms. Raise your body to form a horizontal straight line, hold in position for about 30 seconds, and then lower back to the starting position. The variant of this exercise consists of raising the arm in a frontal position, once with each arm. If you exercise in company, face the person you are doing the routine with and practice high-fiving. “Remember to keep the tension on your abs and don’t spread your feet more than shoulder width apart,” advises Gemma Pineda.