There are two types of high-intensity exercises: High-Intensity Interval Training (HIIT) and Strength Training.
HIIT includes high-intense workout alternated with a workout of low intensity. For instance, 30 seconds sprint followed by 20 seconds of walking.
This type of exercise is very good for the heart and metabolism.
The workout should continue until you are exhausted.
Strenght training is here to develop strength and improve endurance. One example is using weights.
There should definitely be a warm-up time. Strech yourself. Start with your workout slow, because we don’t want you to overdo it. Also, make sure you do it the right way.
Here are four great high-intensity exercises:
Lunges
Lunges are a HIIT exercise. Stand straight and relaxed (good posture is essential!) Stretch one of your legs and then lower your hips until both legs are bend. Hold the posture for three seconds then push back and switch your legs. You are strengthening your glutes, quads, hamstrings, and obliques.
Planking
Planking is a strength workout. This exercise is good for your core. It improves the posture. There are different types of planks: forearm plank, straight-arm plank, plank with arm or leg lift, side plank, plank jacks, dolphin plank and a bunch more.
A standard plank is forearm plank. See this great video as an example.
Lie with your face down, extend your legs, bend your arms in the elbow. May the elbow be under your shoulders. You are using your deltoids, traps, rhomboids, glutes, quads.
Jump Squats
Jump squats are a HIIT workout.
Find a suitable floor for this exercise. A hard floor may be to harsh on your knees.
Stand straight and set your legs apart. Put your arms behind your neck. Start to squat lowering your body, then jump into the air fully stretched with your arms up. Land back into the first position.
Jump squats are good for toning your body. With this exercise, you’re strengthening your glutes, abs, quads, calves, and hamstrings.
Wall Sit
This is a strength exercise.
Place your back against the wall. Lower your hips until your knees form angles. Hold this position for a while. You are strengthening your quads and hamstrings.
If you have any medical condition, talk with your doctor about the exercises mentioned here.
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