Weight loss is a common interest of people all over the world. High Intensity Interval Training as the name suggests involves whole of your body and is extremely beneficial for fat loss or weight loss. Apart from burning fat faster, it helps build endurance, effective use of your energy, increases metabolism, it keeps working on burning fat even after you leave your gym, you don’t need special gym equipments to do it, focuses on losing fat and not the muscles, it makes an effective cardio and good for your heart’s health, you have option of choosing your own workouts and the most interesting part is that you don’t get bored throughout!
Workout fast with Jyoti Burret
Jyoti Burret, former Indian footballer and striker in Indian Women’s Team practices these workouts and shows how you can do it too. The agile, nimble, athletic footballer who loves challenges, does enjoy these workouts and it goes with her personality. If you wish to be as fast, as high on energy, attain a leaner and stronger form then follow this HIIT circuit workout. It involves whole of your body at one go and hence, gives stupendous results once included in regular workout plan. Get ready to shed that extra load of fat, target weight loss and to be as nimble as a footballer living life high on speed and strength with Jyoti’s high intensity workout drills.
The workouts have been looped in together for maximum action and maximum results as well, if carried out regularly. Do 4 loops of the circuit giving 4 minutes to each exercise and taking a break of one minute in between, before starting the next in series.
The most important part of exercising is warming up and preparing your body for the following high intensity workouts. Warming up increases the blood circulation and heats up your body, bring the muscles into action and makes your mentally prepared to carry out challenging drills further.
Standing Run Warm Up
You start warming up with a Standing Run where you stand at one place bend you back a little from waist assuming the position as if you are running where both hands moving to and fro. Both the legs must the do the running with shorter lift of feet. Keep doing the movement as fast as you can both hands and legs as if you are running. Do not move from one place. Warm up for one minute.
Push Up
Push up workout is an age old one which works on your arms, core and lower body at the same time. When down facing the ground set your hands at a distance which is slightly wider than shoulder width apart. Your feet should be in plank position resting on toes only. Your body lifted on hands and toes should be in straight line. Push yourself straight with your arms’ strength till they are fully extended, pull your navel in and then bring your body down, bending your elbows till it is parallel to the ground. Push up again.
Pull Up
Pull up exercise help strengthen your arms and shoulders. Grab the pull-up bar with your palms down (shoulder-width grip) and hang to the pull-up bar with straight arms and your legs should lift off the floor. Pull yourself up by pulling your elbows down to the floor, going all the way up until your chin passes the bar. Lower your body until your arms are straight, fully extended down.
Lunges
Lunges strengthen your back side and legs. Start by standing up straight with your feet hip-width apart and flat on the ground. Take a big step forward with your right leg. Place your right foot on the ground, heel first. Lean your body forward so that about 70% of your weight is on your front foot. Keep your back and upper body straight. Lower your body until your right knee is at a 90 degree angle. While keeping your upper body and back straight, continue to move your body forward until your right upper leg (thigh) is parallel to the floor. Push yourself upwards with your right foot. Repeat the same movement with your left leg too.
Parallel Dips
The workout works on your triceps. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out. Begin by flexing the elbow, lowering your body until your arms come at 90 degree angle. You should not be swinging and must be in control of your posture throughout your descent. Extend your elbows and reverse the motion and push yourself back to the starting position. Repeat.
Ball Throwing
The exercise focuses on building strength of your upper body which includes shoulders, lats and arms. Stand straight and hold the ball in your hands firmly assuming a controlled position and then throw it over to a wall in front of you. Throwing has to be fast and with vigor putting maximum efforts of your shoulders and arms.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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