What is metabolic training and what is the difference from the fitness we are used to. Metabolic Slimming Workout Women Metabolic Slimming Workout At Home

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Hello dear readers of my blog. Metabolic training is something new, you say, and you'd be right. Metabolism is called metabolism. If this process in the body is disturbed, then the weight of a person begins to increase, diseases approach. But it turns out that there is a special program that allows you to form dry muscles, acquire a slender figure. Most importantly, these fat burning exercises only take 30 minutes.

Are you interested? Then let's get started! A person often faces a choice: oatmeal or omelet, sneakers or heels, strength or cardio training.
The last two definitions are in constant confrontation in fitness. Cardio helps burn calories, strength exercises form a beautiful relief, speed up metabolism.

If you have to make a choice, then try a metabolic program that combines the best of these two techniques.

This is how the instructor of the Equinox (New York) club, Frank Salzone, characterizes the new training session. According to him, metabolic training is a synthesis of short but intense exercises that force every muscle a person has to work.

A person develops power, strength, endurance even in one lesson. Calories are burned not only during workouts, but also at the end of them.

Moreover, during loads, the muscles learn to use their energy in such a way that in the future a person is able to work harder and harder, constantly improving his performance.

Sounds too tempting. But believe me, this is not a fiction. Several studies have been carried out, the results of which have been published in one popular sports publication.

What did they show? It turned out that an extremely high level of metabolism was noted in those women who trained according to this program. Their results were better than those of those women who studied according to the usual method.

It turned out that the first group burned calories even 16 hours after the end of the workout, that is, already at rest.

Therefore, a new type of training is becoming the basis for a large number of fitness programs that are becoming very popular today. One of them, created by Frank Salzone, is shown below.

The scheme is as follows: in each exercise, it is necessary to perform the greatest number of repetitions in 60 seconds without a break. After completing these 10 exercises, take a breath, and start doing everything all over again - and so 3 full runs.

You need to do it three times a week. When picking up burdening objects, you need to pay attention to 2 such positions: do everything correctly, then by the end of each repetition you will feel a slight burning sensation in the muscles.

Stand up straight, set your legs at the width of the pelvis, arms down, dumbbells in your hands. Step back with one foot, stand on one knee, and lunge forward with the other (A).

Bend your elbows, turn your hands so that your thumbs are outward, lift the dumbbells towards your shoulders (B).

Raise your arms up, wringing out the shells (C).

Move your arms down over your shoulders, return to your starting position. This is just one repeat.

Repeat this movement, but only with the other leg, and continue, alternating legs.

Squeeze the dumbbells, lifting them above your head (palms forward) (A).

Gently lower the dumbbells towards your shoulders (B).

Then jerk them up, returning to the starting position.

The knees are bent, the dumbbell is lowered on the outside of the right leg (A).

Take a quick jump, landing on the other side (B).

While lifting, turn to the right while raising your right arm up (B).

Return to the starting position by repeating the exercise to the left side, raising your left arm. Sumo reversals

Reverse crunches with leg lifts

Side lunges + deadlift

Spiderman from the plank position

Stand on your forearms with your elbows level under your shoulders, with your toes on the floor, and your body stretched out (A). Bend your right leg and pull your knee across the side to your right elbow (B). Straighten your leg back, lifting your foot off the floor (C). Pause, then lower your leg.

Dear friends! At first glance, fat burning exercises seem difficult and impossible. Try it and you will achieve weight loss. Tested by many women.

Today, there are a huge number of types of training and this is sometimes confusing, because you start to think what is best for you and which training will be more effective.

If you have such thoughts, then do not despair, you are not alone! After all, on the Internet, you can find everything from a four-minute tabata to a full sixty-minute cardio workout.

But which one will bring the desired results? Which one will work best?

If you haven't heard of metabolic strength training yet, then it's time to turn your attention to it and finally start getting results.

Let's first take a look at what this type of training is all about.

So, metabolic workout for weight loss is a pattern that includes several types of exercises performed at very high intensity and minimal rest breaks. This is done in order to create a feeling of oxygen deprivation.

After doing a few metabolic exercises for different muscle groups, you can take a short break and then start again exercises for a different muscle group.

This type of training combines several other types at once, for example, high-intensity strength and aerobic.

Ideally, you will need to work so hard that your body goes into a state of oxygen deprivation from heavy exertion. And this state will allow you to burn calories even after exercise.

So, when the exercise is too intense, there is an "excess" of oxygen consumption in your body.

This brings us to the part on the difference between aerobic and anaerobic exercise.

Aerobic exercise is usually done with normal oxygen levels, and it gets you moving, but doesn't raise your heart rate much.

Anaerobic exercise, in turn, is performed in a state of lack of oxygen, this is because you train so intensely that your body needs more and more air to cope with the workout. This is how the effect of oxygen starvation occurs.

This leads to the fact that the body begins to consume excess oxygen in an attempt to recover.

This process helps to accelerate the metabolism to a high level, hence the term "metabolic training"

For a workout to be considered metabolic, it must meet three criteria:

1. Involve all parts of the body
2. Pass at maximum intensity level
3. Induce a burning sensation, which means the production of lactic acid in muscle tissues

So MCTs include parts of strength training and metabolic training. In other words, this means that you are doing complex strength training one after the other with little or no break.

These factors satisfy all of the above criteria. You engage several muscle groups, you work almost to the limit of your ability and thanks to the high intensity you will undoubtedly contribute to the production of lactic acid.

You can take a look at a small comparison here

Exercises

YES NO NOT ALWAYS NO YES NO

A proper metabolic strength training session lasts an average of 20 to 30 minutes.

Let's compare this to a regular workout (strength or cardio) that lasts about 45 minutes. Or even training in the gym, yes, they are all effective, but most people with today's rhythm of life simply simply do not have time, so MCT is the most optimal option for them.

By now you already have some idea of ​​metabolic training, now let's discuss who is it for.

To be honest, they are suitable for everyone, but it definitely should be preferred by those who want:

From all this, it is clear that such training can improve the life of everyone.

There are only a few types of people who should still avoid MCTs.

People who are recovering from an injury should not start MCT. First, metabolic training requires high intensity and if done at half strength, there will be no result. Second, this high intensity can hurt the injury and worsen your current condition. Thus, it is better to wait for full recovery and only then start training.

The next ones to stay away from MCTs are beginners. If you are just starting your sports "path", then it is better to start with something else. The point is, your body is not prepared for this high intensity. Therefore, while it is better to prepare the body for such loads, it will take about 6 months (maybe longer, it all depends on you)

Well, the third group is people with certain diseases. For example, if you have heart problems, then MCTs are simply contraindicated for you and it is better to give preference to training with medium intensity.

Pregnancy is also a stop sign for MCTs. If you still have questions, it is best to discuss them with your coach.

Before we dive into what metabolic training looks like, let's first talk about its benefits.

So, here are some key points:

It is an indisputable fact that metabolic wins significantly compared to conventional strength training.

In several studies, scientists have found that, unlike medium-paced workouts, high-intensity workouts have shown insane results.

The second type burned a lot more fat than the first.

Moreover, we all know that excess fat can lead to very dire consequences, so that MCTs not only make you slimmer, but also save you from various diseases.

As mentioned above, metabolic training makes your heart work faster, because of the high intensity, your heart rate rises, and very short breaks prevent it from calm down. What

That is why this type of training is not suitable for people with heart problems.

Since MCT includes strength training, you will also get great muscle gains.

And this is another plus of metabolic strength training, because most other workouts that are aimed at boosting the metabolism do not pay attention to muscle and muscle mass.

As mentioned above, MCT is the fastest and most convenient type of training. You can be at home or in the gym, it doesn't matter, all you need is 30 minutes. And this is very convenient, especially for people with a busy schedule.

What's more, MCTs include a variety of challenging exercises that put the whole body to work, so 3 workouts per week (one day off) make for a great workout regimen.

Yes, yes, you don't have to go to the gym 5 times a week, pumping individual parts of the body or include additional cardio loads in your schedule, because MCTs are the best parts of both workouts.

Sensitivity is an important factor that not only helps your body control weight, but also prevents the risk of diabetes.

And here MST also managed to succeed. After each workout, your body begins to respond better and better to insulin.

In one of the experiments conducted by a group of researchers, it was noticed that volunteers who did high-intensity training, literally, after a couple of weeks, showed better insulin sensitivity.

Intense training can also lower stress levels and improve mood.

Once you start doing MCTs, you will immediately notice how positively they affect your mood.

You will feel calmer and more relaxed with each workout.

Last but not least, MCTs, like any workout, improve the quality of your sleep.

BUT! It is worth choosing the right time for your workout, because if you do it too early, you may fall asleep at the wrong time, or, conversely, if you train too late, falling asleep will be more problematic than usual.

And these are all just the main advantages of this workout, so you really should pay attention to this type of workout.

So how do you structure all the exercises correctly? Yes, and in general, what is MCT?

Below you will find one of the possible examples for your training. The training cycle can be up to three times, it all depends on your qualifications and athletic training.

Exercises are performed one after another. But for beginners, it is better to pick a couple of exercises from this list, adding them as they develop their abilities.

Well, or you can change and rearrange these exercises to make you feel comfortable.

Rest should be kept to a minimum. For beginners, about 1-2 minutes, but for more advanced athletes, the break should be no more than 20 seconds.

For exercises that require weight, choose the heaviest object as possible to keep yourself in good shape. So, here are some rules that might help you:

A set of exercises

So how do you plan this workout properly?

You should remember that this kind of approach to training makes the whole body work, which is why it is better that both before and after training you have a day off from other types of training.

Yes, of course, you can do some cardio exercises, but they should be light enough so as not to overexert the body. After all, performing two intense workouts in a row can lead to injury or other unpleasant consequences.

REMEMBER! The body must have enough time to recover.

If you do not want to exclude strength training from your exercise regimen, then it is worth adding MCT so that you have a rest before and after it.

Do not forget that this workout puts a lot of stress on your body, so do not forget about the rest, which will be so necessary for your body.

And running is not the best way to relax and get away from MCTs, better take care of yourself, watch movies, take a relaxing bath. Anything, just allow the body to recover and only then proceed to the next workout.

So, here are some small tips to help you make your journey into the world of MCT easier.

Remember the exercises must be done correctly.

It doesn't matter how tired you are, but if you still feel that such loads are not for you, then it is better to stop, get yourself in the right shape and only then start MCT again.

Enjoy! Yes, this is difficult given the intensity and complexity of the workout, but if you do MCT, overdoing yourself, you simply will not get the desired result.

So create the mood you want, put together a playlist of your favorite songs, pick the exercise you like best, and get to work.

A good sleep is the key to success! Do not forget about sleep, because such a workout is really a difficult test for your body, so you should sleep at least 8-9 hours.

Don't forget about nutrition! Especially about the diet before and after training. Eat more protein and carbohydrates for better results.

Start slowly! Do not try to do everything at once, it will not lead to anything good. Try it, look at your general condition and only then increase the pace and intensity.

So, having remembered all these tips and information above, you can start metabolic training with peace of mind.

Not all of us love cardio. We often try in various ways - through interval training or other means - to reduce the amount of time spent on the treadmill. Someone drags work to the simulator, someone watches movies on an iPad, someone, referring to Google, practices complex programs, constantly changing the angle of inclination and speed. A great alternative to cardio is metabolic training. In addition, it allows you to burn fat much more efficiently, as it affects metabolism.

"Metabolic training" is a very fashionable term these days, but people don't always understand very well what they mean. This training affects not the speed of chemical reactions, but how much energy the body spends on certain needs.

Workouts can be called metabolic workouts if they are focused on other parameters rather than intensity. Heart rate, feeling of difficulty in exertion, shortness of breath, sweating, loss of energy are not universal indicators of any physical activity. Based on these parameters, it is impossible to draw a conclusion about the effectiveness of the load - they are subjective and are more likely associated with the reaction of the sympathoadrenal system, depletion of energy sources, inhibition in the motor parts of the nervous system, etc. Dmitry Kalashnikov writes very well about this in his blog. Training with a high oxygen debt, high heart rate cannot be automatically considered useful. So what can you do?

The following exercises are effective for weight loss:

• High-intensity strength training in a medium repetition mode
• Low-intensity continuous cardio
• High-intensity interval cardio

MRT (Metabolic Resistance Training) is a metabolic resistance training that increases strength endurance and burns subcutaneous fat.

Energy expenditure after an MRT course can easily exceed 600 kcal, depending on the exercises chosen. In addition, the oxygen debt significantly increases - the amount of oxygen required to oxidize the under-oxidized metabolic products accumulated in the body during intense muscular work. Oxygen debt is measured in the amount of energy required to return the body to its normal state after exercise. The body needs energy to go from Mr. Pump to Mr. Breathe OK. Depending on the intensity of training for 38 hours or more, the amount of calories burned will be high.

Metabolic training can be the backbone of your fat loss as opposed to low-intensity, sustained cardio. Each muscle group needs to be worked hard, often and at an intensity that would create a significant metabolic disturbance, which would cause an acceleration of metabolism for several hours after training.

This means that it is necessary to do full-badi workouts in supersets, trisets, with dumbbells or kettlebells, or in a circuit training format, which would create a high metabolic demand. But they need to be done in the same number of repetitions so that lactic acid is produced. Exercising the legs, back and chest burns a lot of calories and increases metabolism more efficiently than isolated exercises for one of the muscle groups. The best number of approaches is 8-12.

The essence of MRT is to do more exercises in less time. This is best achieved by introducing a large number of repetitions (15-20 per set) with a minimum amount of rest between sets. The key to optimal results is to train to your maximum capacity or close to it. So do as many sets as possible to get close to muscle failure. If you fail to complete the set, the metabolic effect and your results will suffer.

MRT is always a full-badi workout that engages all major muscle groups during each session. Since the metabolic weight of each exercise depends on how much muscle is involved, include multi-joint exercises wherever possible. By using more muscles, you expend more energy. Complex exercises are optimal: squats, presses, deadlifts for working out the muscles of the torso and hips. You need to train three times a week for normal recovery.

Metabolic training

Workout program 1 - supersets

It is suggested to perform it 3 times a week. The program is designed for a month. Rest between sets in the first week is 1 minute, from the second week - 15 seconds.

• Superset: Squats (3 sets of 10-12 reps) + Dumbbell bench press (3 sets of 10-12 reps)
• Superset: Kettlebell Swings (swing between the legs, 3 sets of 10-12 reps) + Dumbbell Rows (3 sets of 10-12 reps each)
• Superset: Push-ups (3 sets to failure) + Facelift (3 sets of 10-12 reps)
• Roll-outs on fitball (3 sets of 30 seconds).

Circuit Training is arguably the most popular MRT technique and it's worth it - it really works! The energy "cost" of a circular session is estimated at approximately 7 kcal / kg / 10 hours. This equates to about 600 calories per hour for an average man weighing 90 kg. Not bad, huh?

Even better, circuit training affects the magnitude and duration of oxygen debt compared to other traditional forms of strength training. In short, you can burn hundreds and hundreds of calories if you put together your circuit workout correctly.

Create a series of exercises in which the muscles do a push / pull work from the upper body to the lower part (ie: chest, back, shoulders, biceps, triceps, quads, hamstrings, calves, and abdominal muscles). Move from one exercise to the next with minimal rest (ideally less than 15 seconds). Do three circles. Don't miss it.

Number of circles: 2-3

• Deadlift (1 set 20 reps)
• Lifting the bar with outstretched arms (1 set of 20 reps)
• Barbell Squat (1 set 20 reps)
• Bench press (1 set 20 reps)
• Dumbbell Squats (1 set of 20 reps)

Wednesday:

Use a kettlebell or dumbbells for these exercises.

• Turkish kettlebell bench press (1 set 20 reps)
• Kettle swing (1 set 20 reps)
• Pistol Squat (1 set 20 reps)
• Kettlebell press (1 set 20 reps)
• Kettlebell lifts based on them (1 set of 20 reps)

Try metabolic training and let us know how your experience is!

This program works wonders for boosting your metabolism, making you slimmer and building lean muscles. Simultaneously. And all this in 30 minutes of wasted time. Intrigued? Let's get started.

We constantly have to choose: omelet or oatmeal, heels or sneakers, Baikal or Como, Turgenev or Pasternak, Bondarchuk or Allen, cardio training or strength training. The latter pair is the age-old confrontation in fitness. Cardio burns calories, strength training - shapes relief and speeds up metabolism. But if you are tired of making that choice every time, try a new thing - metabolic training, which has absorbed the best from both directions.

This is how it presents it Frank Salzone, instructor of group programs at the Equinox Club in New York: "Metabolic training is a combination of short high-intensity intervals with exercises that work the muscles of the whole body. So you develop strength, power and endurance in one session and burn maximum calories during and after." ... Another bonus is that muscles learn to use energy more efficiently during exercise, so in the future you can work harder and harder, improve results and improve.

Sounds too good to be true, of course. But trust us, this is not a gym myth at all. In particular, a study published in International Journal of Sport Nutrition and Exercise Metabolism, revealed a higher metabolic rate in women who were engaged in a similar program, compared with women who trained in the usual way. It turned out that the former burned more calories at rest - and this is a full 16 hours after finishing work.

It's no surprise that metabolic training is at the heart of many of the healthier fitness programs that are gaining popularity. One of them (designed by Frank Salzone) is in front of you. The scheme is as follows: in each exercise, perform the maximum possible number of repetitions (sustained in ideal technique) for 60 seconds, without rest between movements. Having mastered all ten exercises, catch your breath for a couple of minutes and repeat all over again - and so on for three full circles. Practice three times a week. When choosing a weight, pay attention to two factors: you should be able to do everything right, but you should feel a slight burning sensation in your muscles by the end of every minute.

REVERSE LUTS WITH BICEPS FENDING AND PRESS

Stand up straight with your feet hip-width apart. Hold the dumbbells in your arms at your sides. Take a step back, bend both knees and lower into a lunge (A). Without moving your elbows, turn your hands with your thumbs outward and raise the shells to shoulder level (B). Rotate the hands 180 degrees and squeeze the dumbbells straight up (C). Put your hands down (also over your shoulders) and return to the starting position. This is one repeat. Do the same movement, but with the other leg, and continue on, alternating sides.

STANDING DUMB PRESS

Take the shells and stand with your feet hip-width apart. Press the dumbbells up over your head (palms facing forward) (A). Slowly bend your elbows, lowering the dumbbells to shoulder level (B). Now quickly squeeze them up to the starting position. This is one repeat.

Dumbbell Skater

Take the shell with both hands, jump to the right and land in a lunge position, bending your knees and lowering the dumbbell on the outside of your right leg (A). Jump quickly again and land on the other side (B). This is one repeat.

T-SHAPES

Perform a floor push-up (A). While lifting, turn to the right and raise your right hand up (B). Return to the starting position and repeat all over again, only now turn to the left and raise your left hand. This is one repeat.

ROD OF THE DANCER FROM THE STOP

Stand at close range with your hands on the shells. Place your feet shoulder-width apart for balance (A). Bending your arm, pull one dumbbell to your lower chest (B), lower it and do the same on the other side. This is one repeat.

Do not twist your hips from side to side, keep them parallel to the floor, and keep your core muscles tense.

SUMO PIVOTS

Take one dumbbell by the ends with both hands, spread your legs wide and turn your socks to the sides. Keeping the deflection in the lower back, take the pelvis back and sit down as low as possible, lowering the projectile to the floor (A). Stand up in one motion, raise your left knee to hip level and at the same time draw a circle with a dumbbell clockwise (B). Lower your leg and continue rotating the apparatus until it returns to its original position (position A). Do the same movement in the opposite direction. This is one 1 repeat.

PUNCH

Take a pair of dumbbells in your hands at shoulder level. Take a quick step to the right side (A). Then, pivoting on your feet, strike the imaginary opponent with your left hand (B). Return to starting position. And do the same in the other direction: step + blow. This is one repeat.

REVERSE ROLLS WITH LIFTING LEGS

Lie on your back. Bend your legs so that you get two right angles: at the knee and hip joints. Fix a pair of dumbbells above you - along the line of the shoulders (palms facing each other) (A). Keeping the abdominal muscles in tension, in one motion lower the shells behind your head and straighten your legs, bringing all limbs as close to the floor as possible, but without touching it (B). Hold for a couple of seconds and return to starting position. This is one repeat.

How did we lose weight before? We ran in the mornings, guided by a controversial logic at present: "Runners are thin!" We ran a lot, every day and on an empty stomach. Sometimes, to heighten the effect, putting on two sweaters and wrapping the belly with plastic wrap. No, we lost weight, of course, but not all. And nowhere near as fast as we would like. And so everything would go on, if not for the craving of people for natural science. After all, one clever person thought somehow: why not make the phone mobile? Around the same time, another person began to puzzle over when and why, in fact, a person is losing weight?

Let's count. An average person in all respects consumes somewhere in the region of 2000 kcal per day. The maximum calories that can be spent on training will not exceed 1000 in life - usually it is 500-700 kcal. Total: I ate 14,000 calories in a week, spent 3500-5000 calories in training (even if there were five of them, which I do not approve of), or even less. What about the rest? How to make the body spend more energy than it ate in a week, with just two or three workouts? Answer: to influence the level of metabolic response.

This magic phrase is called a complex of reactions of the body, which builds up in response to intense physical culture stress. Simply put: intense stress knocks your body out of the state of biological balance, forcing you to spend a lot of energy in order to return to this balance again. Having a clear metabolic response causes your body to burn a lot of calories not in training, but hours and even days after it. If, of course, the workout was correctly composed. Just jogging or working on cardiovascular equipment in "Target fat burning zone" this cannot be achieved - here the metabolic response is almost zero, and therefore energy expenditures end as soon as you get off the track and the pulse drops to normal.

To enhance the metabolic response to exercise, a good trainer uses several techniques:

1. Uses complex, multi-plane exercises that load the entire body at once. They are the most energy intensive.

2. Combines exercises, combining in one approach or exercise the load on the "top" and "bottom". This technique increases hemodynamics, which also affects long-term energy costs.

3. Makes you exercise faster. The faster you move, the more energy reserves you will spend and the more hours your body will have to work at increased speed - in order to compensate for these costs and shove them in the right places.

4. Uses unfamiliar, previously unfamiliar or little-used exercises. This technique increases the stress response to stress, making it as tough and unusual as possible. As a result, even if you have many years of training behind you, you begin to react to training as you did in the blessed initial period - changes occur quickly and with great intensity. Namely - you lose weight with ease.

Here is an example of the latest generation of metabolic weight loss program. Its author, Bijay Gaddur, approached the organization of training as creatively as possible and took into account all the necessary components that we discussed above.

VALUABLE INSTRUCTIONS

The recommendations are as follows: during the month, you should do three workouts per week, for example, on Mondays, Wednesdays and Fridays. In each lesson, you should either focus on one of the given matrices, or perform 2-3 of them. Perform the matrix like a normal circle: do all the exercises in a row, without rest between them. Spend exactly 30 seconds for each exercise, trying to do as many repetitions as possible during this time. After completing the entire matrix, rest for a minute, and then either repeat it, or move on to the next - everything is at your discretion. The main condition is to do 8 laps per workout.

MATRIX 1

BERPIE WITH ONE DUMP

Stand in front of a step platform or any other reliable support no more than 30–40 cm high. Put your legs wider than your shoulders, take a dumbbell in your right hand and place it next to the thigh of your right leg (A). Sit down and place your left palm on the step, as shown in photo (B). Leaning on your left hand, jump back to the lying position (B), then jump immediately back to the previous position. Now jump up (D). Once you've landed, start the next replay immediately. Do as many reps as possible in 30 seconds, then change hands and continue for the same 30 seconds.

Complicate: lean not on the platform, but on the floor, or take a heavier dumbbell.

RENEGATE BURPI

Repeat the three steps from the previous exercise - all the way lying on the left hand, in the right hand with a dumbbell (A). Pull the dumbbell to the belt, bringing the shoulder blades together (B), and then return to the starting position - first by jumping back to the squat, and then simply straightening your legs and body (this time you can afford to do without jumping out). Do as many reps as possible in 30 seconds, then change hands and continue for the same 30 seconds.

Complicate: lean on the floor instead of the platform, do 2 repetitions of the deadlift instead of one, or grab a more impressive dumbbell.

BERPIE WITH ONE HAND DUMMER PRESS

Repeat the four steps of the first exercise - sit in a squat, jump to an emphasis lying position, return to a squat, and straighten up. Now, without stopping, lift the dumbbell to shoulder level (A) and squeeze it over your head (B). Return to starting position. Do as many reps as possible in 30 seconds, then change hands and continue for the same 30 seconds.

Make it harder: lean on the floor instead of a platform, or take on a heavier weight.

MATRIX 2

PRESS GLADIATOR

Sit on the floor with your right hand on it. Take a dumbbell in your left hand and raise it above your head. Bend your left leg at the knee so that her foot is completely on the floor. Keep your right leg straight (A). Lift the pelvis off the floor (B) and, while holding this position, perform the dumbbell press with your left hand (C) for 30 seconds. After the lapse of time, change arms and legs and continue the approach for another 30 seconds.

Complicate: take the dumbbell heavier.

LUMP BACK WITH ONE HAND SWING

Stand straight with your feet hip-width apart and lifting the dumbbell with your right hand above you (A). Step back with your right leg and lower yourself into a lunge, while simultaneously lowering your straight arm with a dumbbell down in an arc, close to the inner thigh of your left leg (B). Hold this position for a second, then return to the starting position and repeat. After doing as many reps as possible in 30 seconds, change your leg and arm and continue for another 30 seconds.

HIGH-DRAWN DUMBERS WITH LATERAL PROTECTION

Place your feet shoulder-width apart and place a dumbbell upright between your feet (A). Sit down and grasp the top of the dumbbell with both hands (B). Straighten up quickly and swing the dumbbell up so that the top of it is on your palms (B). Squat again (D) and, rising up, step with your right foot to the side, dropping into a lateral lunge (D). Return to starting position and repeat. After 30 seconds, continue by lunging to the side with your left foot.

Complicate: Move faster or use a heavier dumbbell.

MATRIX 3

ADDITION

Sit with your right leg straightened, your left leg bent, and your right hand resting on the floor. Raise your left hand up (A). Lift the pelvis off the floor (B) and roll over to the left, standing on the floor with both palms and toes of both legs, but without touching the ground with your knees (C). Turn left again, leaving your left palm and right foot on the floor and straightening your right leg (D). Moving in reverse order, return to the starting position. Repeat for 30 seconds.

Make it harder: move faster or keep your leg straight.

GORILLA

Place your feet slightly wider than your shoulders, sit down and touch the floor with your fingertips (A). This is the starting position. Now jump up as hard as possible, in a jump, touching the chest with one or two fists (B). Land softly to the starting position and immediately repeat the jump.

Complicate it: jump higher, try to have time to touch your chest 3-4 times, or jump, moving back and forth or left and right.

Belly push-ups

Lie facedown on the floor with arms extended to the sides (A). This is the starting position. Bring your arms quickly to the side of your chest, placing your palms on the floor and pressing your elbows against the body (B). Do one very fast push-up (B). Moving in reverse order, return to the starting position. Continue for 30 seconds.

Complicate: do push-ups with support on only one leg, lifting the other up.

DANCING CRAB

Take a backward-lying position with your back to the floor. Place your feet under your knees, palms under the shoulder joints, fully straightening your arms (A). Quickly straighten one leg (B) and then the other. Continue alternating your legs until 30 seconds have elapsed.

Complicate: move faster.

MONKEY LUNGS

Put your feet two steps wide and, bending your right leg, lower yourself into a lunge, touching the floor with your fingertips (A). Without changing the position of your feet, lift your toes off the floor and move to your left leg (B). Return to starting position and repeat. Continue for 30 seconds.

Complicate: Move from side to side with a gentle jump, slightly lifting both feet and hands off the floor.

Goose step

Stand up straight with your feet hip-width apart. Clasp your palms behind the back of the head, spread your elbows to the sides and bring your shoulder blades tightly (A). Sit down as low as you can without lifting your heels off the floor (B). While in this difficult position, walk back and forth until the prescribed 30 seconds have elapsed.

Both fitness trainers and doctors talk about the benefits and importance of cardio training for health. And they are really helpful. However, you will be surprised to learn that this particular type of exercise not only does not promote fat burning, but also leads to an increase in the level of stress hormones, especially cortisol.

And metabolic strength training suppresses the weight-gain hormone (cortisol). Research shows that prolonged exercise is more harmful than beneficial, especially in the presence of diabetes, metabolic syndrome, and hypothyroidism.

CHOOSE A MEABOLIC TRAINING TO LOSE HORMONAL WEIGHT FASTER AND EFFICIENTLY.

By replacing long-term cardio with 20-minute high-intensity metabolic workouts, you can activate 3 essential fat-burning hormones and promote the growth of metabolically active tissue.

Not every diet is good for losing hormonal weight

On the one hand, the assumption that the consumption of fat leads to its accumulation is logical, on the other hand, it is completely wrong. To get enough energy for exercise, daily activities and metabolic processes, you have two options - carbohydrates or fats.

It is these macronutrients that give you energy. Even when you eat protein foods, the body converts excess amino acids into glucose (carbohydrate) during gluconeogenesis.

Therefore, a low-fat diet will result in you having to eat a lot of carbohydrates for energy, which leads to weight gain and insulin resistance, or the body will use proteins for energy, which leads to loss of muscle mass and a slowdown in metabolism.

Research shows that reducing the amount of carbohydrates in the diet and replacing them with fat leads to the suppression of hormones that promote fat storage. Therefore, eating the right carbs, fats and proteins in balanced amounts will help you shed your hormonal weight.

Based on the above, we can conclude that getting rid of hormonal weight is real. The key is to be smart about your diet and exercise. In addition, we remind you that individual selection of diet and physical activity will be the most advantageous option for getting rid of unnecessary fat deposits.

Nothing promotes fat loss like high-intensity training. HIIT or metabolic slimming training is a form performed at high intensity for a short time with short rest periods. The main difference between cardio and HIIT is that cardio is aerobic exercise whereas HIIT is anaerobic.

What it is? During vit workouts, the muscles are deprived of oxygen. This, in turn, helps the body burn fat even 24-48 hours after you leave the gym! So, if you are looking for "fitness" to lose weight and burn fat, then this is your choice! Here are 15 HIIT exercises that burn more calories in 4 minutes than 60 minutes of cardio. Let's start!

Before starting a slimming activity, you need to warm up. Here's an example warm-ups:

• Head tilt - 1 set of 10 reps
• Neck rotation - 1 x 10
• Shoulder Rotation - 1 x 10
• Hand circles - 1 x 10
• Wrist rotation - 1 x 10
• Waist rotation - 1 x 10
• Ankle rotation - 1 x 10
• Rise on toes - 1 x 10
• Side lunges - 1 x 10
• Jogging in place - 3 minutes
• Standing side crunches - 1 x 10

Now that you've prepared your body for an intense fat burning workout, you can start. I have developed a full body HIIT workout program. It consists of 3 cycles, including 3 rounds of HIIT exercises for 30 minutes.

Let's start with Loop 1

HIIT Circle 1. Interval training

All HIIT exercises you do in circle 1 should be done 3 times in this order - 1 set of 10 reps, 1 set of 15 reps, 1 set of 20 reps. In addition, you must complete all exercises before repeating them a second and third time with more repetitions. Don't rest between exercises.

1. Burpee

Burpee engages all the muscles in your body.

Target: hips, quads, hamstrings, core, chest, shoulders, triceps, biceps, glutes.

Execution technique:

1. Get into a partial squat position. Make sure your spine is in a neutral position, your weight on your heels, your shoulders and buttocks back, and your arms in front. It's necessary.
2. Sit down and touch the floor with your palms. Support your lower body by spreading your legs wide. Keep your toes on the floor.
3. Do a push-up. Bend your elbows and touch the floor with your chest, then return to a squatting position.
4. Do the "frog jump" by jumping up from the squat and raising your arms above your head.

Duration: 2-4 minutes

1. High knee lift

The main purpose of this exercise is to raise your knees as high as possible. This high-intensity exercise is useful not only for beginners, but even for professional athletes. Why and why? It burns a huge amount of calories.

Target: lower abs, quads, hamstrings, hip flexors, glutes, and thighs.

Execution technique:

1. Stand up straight. Keep your feet shoulder-width apart and look straight ahead.
2. Jump, lift your right knee and lower your right leg back to the floor.
3. Repeat with the left leg.
4. Do this alternately, vigorously and at high speed. It should look like you are jogging, except that your knees go up. You can keep your arms outstretched in front of you and let your knees touch your palms as you do the exercise.

Average duration: 2 minutes

1. Split Jumping / Jumping Lunge

Jumping lunges or split jumps are a variation of lunges. They burn a huge amount of calories, so they are necessary even for beginners, especially since they can be done at home.

Target: hips, quads, hamstrings, hip flexors, glutes, and core.

Execution technique:

1. Stand up straight; put your feet shoulder-width apart.
2. Place your left leg forward, keep your back straight, bend your knees and lower. The hips of your right leg should be perpendicular to the floor.
3. Jump and, before landing, put your right foot in front and your left hip perpendicular to the floor.
4. Repeat the same on the other side.
5. Do it at a good pace and intensity.

Duration: 3-4 minutes

1 minute rest

Intense fat burning workout. Circle 2

All exercises in the 2nd circle should be performed in 3 sets. Do each exercise for 45 seconds and take a 15-20 second break between each exercise.

1. Jumping Jack

These interval training exercises are great. And all because, what is their main purpose, why are they included in training programs? The reason is very simple - you need a super-intense and calorie-burning load.

Target: hips, quads, hamstrings, hip flexors, glutes, shoulders, core.

Execution technique:

1. Stand straight with your legs apart and your shoulders relaxed. Look straight ahead.
2. Jump and cross your legs. At the same time, move your hands from the sides to head level.
3. Jump again and return your arms and legs to their original position.

Duration: 45 sec.

Recreation- 15-20 seconds

1. Climbers

Want a nice abs but don't want strength training? Then HIIT is for you.

Target: lower abs, upper abs, obliques, shoulders, triceps, hamstrings, glutes, quads, and thighs.

Execution technique:

1. Stand in plank position. Place your arms slightly wider than shoulder width apart and keep your abs taut.
2. Bring your right knee to your chest without lifting your hips.
3. Bring your right leg back and bring your left knee to your chest.
4. Bring your left leg back into place.
5. Do this at high speed without lifting your hips.

Duration: 45 sec.

Recreation- 15-20 seconds

1. Jumping rope

Jumping rope and eating right is what will boost your metabolism. And even a beginner in the world of sports can do this.

Target: glutes, quads, hips, wrist flexors and extensors, biceps and core.

Execution technique:

1. Stand straight with your feet shoulder-width apart. Keep the rope ends and elbows close to your torso.
2. Start with regular jumps.
3. Change them to jumps on one leg. Swap right and left legs.
4. Jump left and right for a few seconds.

Duration: 45 sec.

Recreation- 15-20 seconds

Metabolic training. Circle 3

All HIIT exercises you do in the third circle should be done in 3 sets. Do each exercise for 45 seconds and take a 15-20 second break between each exercise.

1. Push ups

Push-ups are one of the best basic exercises. This is a real intensive for those who want to lose weight. They're pretty tough if you're a beginner, but you should try to do as much as you can and also with the right technique.

Target: upper abs, lower abs, hamstrings, glutes, quads, hips, wrist flexors and extensors, shoulders, biceps and triceps.

Execution technique:

1. Get into a plank position with your arms outstretched, but for now, stay on your knees. The head looks straight, the spine is straight.
2. Inhale, bend your elbows and lower yourself until your chest touches the floor.
3. Exhale and rise to the starting position.
4. Lift your knees off the ground and place your lower body weight on your toes.
5. Inhale, bend your elbows and lower yourself. Exhale and return to the starting position.
6. Complicate a little by placing your feet close together.

Duration: 45 sec.

Recreation- 15-20 seconds

1. Kettlebell Walking Lunges

This is a great lower body exercise.

Target: glutes, quads, thighs, core muscles, wrist flexors and extensors, shoulders, biceps, and triceps.

Execution technique:

1. Stand up straight. Keep your spine in a neutral position, look straight, and hold the kettlebell in your right hand.
2. Lunge with your left foot.
3. As you descend, pass the kettlebell to your other hand under your left thigh and transfer it.
4. Return to starting position.
5. Lunge with your right foot.
6. Pass the kettlebell under the right thigh and carry it over.
7. All this must be done not on the spot, but while walking.

Duration: 45 sec.

Recreation- 15-20 seconds

1. Explosive lunges

Explosive lunges can also be called bouncing lunges. Here are the muscles they work on.

Target: cramps, buttocks, quads, calves, adductor and nucleus.

Execution technique:

1. Stand up straight. Keep your spine neutral, look straight, and relax your shoulders.
2. Place your right leg forward, bend both knees and lower it down until you almost touch the ground. Make sure the left femur is perpendicular to the floor and the right femur and lower leg are at right angles to each other.
3. Go back and jump. Place your left foot in front and right in the back and land quietly on the ground. Your left leg is now in front and on the right in the back, knees bent and right hips perpendicular to the floor.
4. Do this at a higher speed, but with precision.

Duration: 45 sec.

Time relax- 2 minutes

This is the end of Cycle 1. Rest for a minute or two, and then begin Cycle 2.

Cycle 2

Circle 1

Do each exercise for 20 seconds followed by 10 seconds of rest. Complete the circle 3 times.

1. Incline Treadmill Sprint

This is one of the best aerobics exercises ever!

Target: quads, thighs, glutes, and core.

Execution technique:

1. Start by jogging slowly on a treadmill for 10 seconds (resting phase).
2. Set the incline of the treadmill to 9, speed 12 and start working. The sprint lasts 20 seconds.
3. Rest for 10 seconds - you can walk or run at an average pace.
4. Repeat three times.

Duration: 1-2 minutes

Recreation- 20 seconds

1. Lying dumbbell row

Target: core muscles, shoulders, obliques, triceps, biceps, wrist flexors and extensors.

Execution technique:

1. Get into a knee push-up position. Keep your back straight, core tight, palms on the floor, and legs slightly wider than shoulders.
2. Bend and bring your left arm to your chest, doing dumbbell curls and rows.
3. Do the same for the left hand.
4. Use 2-3 kg dumbbells. Keep them close to each other and in front.

Duration: 20 sec.

Recreation- 10 Seconds

1. Russian twist

Target: core muscles, obliques, triceps, biceps, hamstrings, and quads.

Execution technique:

1. Sit on the floor with your legs extended forward.
2. Bend your knees and assume a v-sit position. Keep your feet shoulder-width apart.
3. Roll from side to side for 20 seconds.

Duration: 20 sec.

Recreation- 1 minute.

This was the final part of the 1st circle of the 2nd cycle. Congratulations you've come this far!

HIIT Circle 2

Do each exercise for 30 seconds followed by 15 seconds of rest. HIIT Circle 2 twice.

1. Pull-ups on TRX

TRX hinges require a long exposure. But TRX pull-ups cannot be done if you don't know the correct technique. You definitely need a TRX trainer to learn what it's like to work for them.

Target: triceps, biceps, upper back, glutes, hamstrings, quads, and wrist flexors.

Execution technique:

1. Sit on the floor. With your feet shoulder-width apart, feet flat on the floor, grab the TRX with both hands.
2. Exhale and tighten yourself. Bring your shoulder blades together and touch the chest with the loops. Make sure you have enough strength.
3. Lower your body back and repeat the process.

Duration: 30 sec.

Recreation- 15 seconds

1. The Traveling Kettlebell Squat

Target: triceps, biceps, upper back, lower back, shoulders, glutes, hamstrings, quads, hips, and wrist flexors.

Execution technique:

1. Get into a deep squat position. Hold the kettlebell with both hands. Make sure to keep your back straight and not lean forward. Tighten your abs.
2. Raise the kettlebell over your head, and at this time connect your legs. When you return the kettlebell back, spread your legs again.
3. Do it for 30 seconds. Take 10-15 seconds of rest before starting the next exercise.

Duration: 30 sec.

Recreation- 15 seconds

1. Side fold

This is a great way and method to tone the body.

Target: shoulders, oblique, core, abductors and quads.

Execution technique:

1. Lie on your left side and lean on your left hand. Keep your left arm outstretched, bring your legs together and lift them a few inches off the floor, with your toes pointing forward.
2. Use your abs and pull your right leg and right arm towards each other.
3. Lower your right leg and arm to the starting position.
4. Perform for 20 seconds before changing sides.

Duration: 20 sec.

Recreation- 10 Seconds

This brings us to the end of the intense HIIT fat burning workout. For greater effect, you can hire a coach to help you. Wear the correct shoes, knee protectors, and other appropriate equipment. Set yourself a goal to get the best results from these exercises. Also, take care of your diet. HIIT can help you be active like no other exercise. So, start today and lose weight. Hooray!

Questions and answers

Expert answers to readers' questions

How many times a week should I do HIIT to lose weight?

You can do HIIT 3 days a week to lose weight, build muscle, and increase strength.

Can you do HIIT every day?

It depends on how physically prepared you are. You can start three times a week, and then after you’re convinced that you’re super-hardy, you can train every day. Make sure you don't overdo it to prevent injury.

How long should I train for HIIT?

HIIT should be part of your fitness regimen. There is no end to them, and there cannot be. You can make them harder depending on your level of athletic development.

Which is better for losing weight: cardio or HIIT?

The combination of cardio and HIIT is ideal for weight loss. Yes, intense interval training is more effective, but if you're a beginner, start with cardio. After two weeks, gradually add HIIT to your workouts.

Intensive Workout Nutrition: What Should I Eat?

After you've finished your HIIT workout, you can have a protein shake (if you're not getting enough protein from regular foods) or eat a healthy meal of protein, complex carbohydrates, and healthy fats. In addition, you should have a post-workout drink suggested based on your body type. Talk to your dietitian to find out what's best for you. But again, do not rush to extremes: your diet should not be only protein or only carbohydrate! Everything must be balanced.