HIIT: short and intense class to burn fat and change your body –

If you stop checking your social networks on your cell phone every five minutes, if you wake up a little earlier – or sleep a little later –, if you take less time to get ready to go out, that’s it: you’ve already achieved the 30 minutes a day that can change your body. Yes, you only need half an hour to do an efficient set of exercises: that’s five minutes of warm-up, 20 minutes of training itself and five minutes of cool-down.

Called HIIT (High Intensity Interval Training) modality is the big star of the season according to the American College of Sports Medicine, the largest and most important organization on sports medicine and physical activity. She is perfect for those who have little time and want a different activity to lose weight, define muscles and improve conditioning. “Besides being quick, the stimuli are of high intensity. With this, HIIT causes a decrease in the need for oxygen for the aerobic system, accelerating the metabolism for up to two hours after the end of class. It is an excellent option for gaining muscle mass and decreasing the percentage of fat”, explains André Trombini, personal trainer at Bodytech gym, in São Paulo.

It can be done by beginners, intermediate and advanced. “Each one goes at their own pace, doing the sets by time or repetitions. What matters is not to stop”, says the coach, who set up a class especially for . The results in the body appear in up to 60 days. “The feeling of pleasure and well-being, however, is immediate”, completes Trombini. He grabs his stopwatch and comes sweating with us!

The fat burning class

You can take the class two or three times a week, burning between 300 and 450 calories in each session. Warm up 5 minutes by jumping rope or doing dynamic stretching. Then perform each exercise for 30 seconds without stopping. Repeat the round until you complete the 20 minutes of the class. At the end, come back to calm with a 5-minute relaxation.

1. Flexion of arms and knees

– (Luciana Christovam/)

The. Face down, with hands flattened, arms bent at a 90 degree angle, legs together and extended and tip toes resting on the floor.

B. With abs and buttocks contracted, raise the body, extending the elbows, at the same time bringing one of the knees towards the chest. Return to the starting position, bending your arms, and continue alternating legs on the way up.

2. Jump Squats

– (Luciana Christovam/)

The. Standing, hands on the back of your head, back in line, legs slightly apart, go down until your thighs are parallel to the floor.

B. Jump as high as you can. The movement is continuous, with no pause between one phase and another.

See also: 5-minute functional workout to lose 5kg

3. Diagonal rotation

– (Luciana Christovam/)

The. Stand with feet parallel, legs hip-width apart. Hold a medice ball and rotate your torso slightly while bringing your arms outstretched above your head.

B. Bend your knees and rotate to the other side, lowering your arms. Repeat the movement continuously, alternating sides halfway through the series. This rotation works your arms, legs, and core.

4. Front board with side shift

– (Luciana Cristhovam/)

Face down, with hands flattened, arms outstretched and open shoulder-width apart, toes resting on the floor. With your abdomen and buttocks contracted, do the lateral displacement, taking one arm and then the other, joining them in the same space, with your legs accompanying the movement. Use a “floor ladder” or mark the ground with chalk, for example.

5. burpee

– (Luciana Christovam/)

The. In a push-up position (hands flat, arms extended and open shoulder-width apart, toes resting on the floor).

B. Push off and bring your legs towards your chest until you are in a squatting position, with your hands on the ground.

w. Then jump with your hands resting on the back of your head. Land and return to the starting position, on your stomach. The movement is continuous, with no pause between one phase and another.

6. Agility ladder

– (Luciana Christovam/)

The. Standing, legs parallel, arms along the body. Enter one of the legs in one of the spaces on the agility ladder, slightly flexing the front knee and lifting the back leg, rotating the torso – as if it were a capoeira game. The arms follow the rhythm, moving to the side of the leg that touches the ground.

B. Go back to the start, standing.

w. Repeat the footwork on the other side. The movement is continuous, with no pause between one phase and another.

Stay on top of everything that goes on in the fitness world with the newsletter