HIIT workouts: speed up your metabolism with a bike, run or rope –

(iprogressman/Thinkstock/Getty Images)

You know that busy day, when you didn’t even have 30 minutes for the treadmill? O HIIT is here to save her! With high-intensity interval training, also known as High Intensity Interval Trainingin English, your metabolism it gets really fast with little training time. The secret is to intersperse intense moments with moments of rest.

focus on exercises 5 to 8 minutes that throw your heart rate through the roof. That’s it: the necessary dose of physical activity for the day is done. “Is important Warm for ten minutes before starting the workout so you don’t get hurt”, warns the personal trainer of the Spin’n Soul network, Gustavo Berkhout.

Check out three set-up workouts you can do in a few minutes:

1. Bike

Alternate one intense minute (pedaling with a full load of bicycle, as fast as you can) with a minute of rest (pedaling weakly or resting completely). Repeat for a total of eight minutes.

2. Race

can be done in belt or on the street: alternate a minute and a half of intense running (as fast as you can) with a minute of rest. Repeat for a total of eight minutes.