High Intensity Workouts to Do in 15 Minutes |

Who has time to spare these days? This good is really something scarce – we are always very busy and when there is some free time, we must take the opportunity to do something that we never managed to do. How about putting into practice, in these precious free minutes, an exercise for the body?

In Brazil, 45.9% of the population do not practice any physical activity, according to data from the survey “The practice of sports in Brazil”, carried out by the Ministry of Sports in 2013. Practically half of the Brazilian population is sedentary and guess what is the main sorry? Lack of time to practice.

According to the same survey, that’s what 69.8% of respondents said.

With this proposal to use a few minutes to get in shape, High Intensity Interval Training (HIITs) or High Intensity Interval Training (HIITs) arrived, which are fast, high-intensity exercises that promote incredible results and send excuses far away.

Of course, HIIT practitioners should be careful and training should be avoided by those who:

have high blood pressure; has heart problems; has high cholesterol; have high degree of obesity; is over 55 years old (in this case only with medical authorization); never performed physical activity.

These people fit into risk groups and may suffer injuries or heart attacks during training, due to lack of physical preparation. Thus, they can only start activities with medical clearance.

With just 15 minutes a day you can do a very complete workout. HIITs are great for losing weight because, as they are high-intensity exercises, they promote the production of the hormone GH, which increases fat consumption and, in addition, inhibits appetite. In addition to all these benefits, training still consumes calories even after the activity and promotes increased lean mass and physical conditioning.

Check out some examples of quick exercises you can do at home before going to work. But before starting the activity, warm up for 5 to 8 minutes, performing some movements with the joints you will be exercising.

Squat

A great exercise for the legs and buttocks, its movement is complex. Place your legs in line with your hips, knee towards your toes, keep your spine straight and your abdomen contracted. Descend by taking your hips back.

Arm flexion

Works chest, shoulders and triceps. If it’s difficult for you, rest your knees on the floor. Place your arms in line with your chest, with your elbows facing outward. With your abdomen well contracted, fully extend your elbow and return until your chest is two fingers off the ground. You can see some push-up variations in this article.

Abdominal rower

An almost complete exercise for the abdomen, due to its difficulty and breadth. Lying down with arms and legs extended without resting on the floor, raise your torso completely, bringing your leg close to your chest. In extension, return without putting your foot on the ground.

burpee

Famous exercise due to its complexity. In this example, I show the traditional burpee, with no heels. Start by performing a squat and place your hands on the floor, with your abdomen well contracted, perform a jump backwards and stay in the push-up position. Do an arm push-up and perform another jump, returning your legs close to your hands and extend your knees by taking your hand off the ground (I teach the steps of the evolution of the burpee in this video).

advance

It is an exercise that demands a lot from the legs and buttocks. Start in a standing position, take a long stride, place your feet flat on the ground and lower your torso, bending both knees. To return to the starting position, push down hard on the floor, extending your knees and building momentum to come back. Do the exercise by alternating legs.

Remembering that to be a HIIT workout, the exercises must be of high intensity and with a shorter time interval, that is, pay attention to speed. You can do 3 to 5 sets, performing 15 to 30 repetitions. Rest time between series should also be low, between 10 and 30 seconds. Of course this will vary depending on your fitness and strength level.

You can do one exercise a day or combine them to increase the intensity of your workout. Start with what you find easiest and gradually increase the intensity. Good training!