Fat Killer HIT: The most effective workout takes only 20 minutes!

| 23.04.2020

Do you dream of a slim, well-toned figure, but don’t have time for a lot of sport? Then HIT is perfect for you! The quick workouts are one of the most effective ways to burn fat. Just 20 minutes twice a week is enough.

HIT training is very popular right now. We’ll explain what it’s all about and show you a super effective HIT workout in the video!

What exactly is HIT?

Why do slow three or four sets with 12 repetitions when one set is enough? Sports scientists have been working on this question in recent years and have developed the HIT training.

HIT is backed by high-intensity training. «Instead of doing several sets and moderately stressing the muscles, you achieve a similar or greater effect in muscle building if you do one set, but stress the muscles to the point of total exhaustion,» explains the expert, Prof. Dr. Jürgen Gießing. Short, intensive and not so often — this is how HIT training can be summarized.

Perfect for burning fat: why is HIT so effective?

In fact, a study at the University of Landau showed that many exercisers did not achieve any noteworthy muscle growth with the classic three repetition sets, while the participants were able to build muscle with the HIT training.

But how can it be that two training sessions per week are enough to make the fat melt? «HIT training builds muscle in a targeted manner. Because the training is so intensive, a lot of energy is burned during the training. After that, the metabolism is still active and continues to burn, so it continues to burn energy,» says the sports scientist.

In plain language means: Not only during the HIT workout but also afterward your body burns fat properly!

This is how HIT training works

Only two training days a week: we like hearing that! Here are ten basic exercises in HIT training that you can do comfortably at home. You need nothing more than a chair and dumbbells or alternatively two filled 2-liter water bottles.

«Before the HIT training, there is a short warm-up of five to ten minutes on the training plan. Jogging, running on the spot, cycling. Then you do one set of each exercise. The number of repetitions depends on how much you can do It shouldn’t be more than 15 repetitions, then the level of difficulty should be increased, «explains Prof. Dr. Jürgen Gießing.

Important for HIT: Do not stop when the muscle burns a bit. If there is another repetition, you do it. And you only know if you can get a little more out of it if you’ve tried it. After the HIT training, you should do a short cool-down and run for another five minutes on the spot.

«Make sure that the exercises are carried out cleanly and deliberately slowly. You should take your time. Choose the training days so that there are always at least two recovery days in between so that the muscles can regenerate. This is the only way that muscle growth takes place,» said the expert.

Basic exercise 1 during HIT training at home: push-ups

With the push-up, you train the chest and shoulder area.

Here’s how:

Get on your knees in the quadruped position. If the lower leg crosses, the upper body comes forward so far that the thigh and back form a line. The wrists are directly under the shoulders.

Tightens tummy and Pomus muscles, the navel pulls tight to the spine. Now bend your arms and lower your upper body towards the floor in four seconds. Remain on the ground for a second or two and then push yourself back up to the starting position within two to three seconds.

Do as many repetitions as possible.

Advanced tip: stretch your legs and get into the correct push-up position. The closer you put your hands together, the more strenuous the exercise will be.

Basic exercise 2 for HIT training at home: squats

Simple but very effective exercise during HIT training: You squat your buttocks and the entire leg muscles.

Here’s how it works:

Stand upright, your legs are a little more than your hip width, the tips of your feet point forward. Pulls the shoulder blades back down so that the breastbone rises, the gaze is directed straight ahead.

Slowly go deep — as far as possible. Extend your arms straight forward when going deep. The back remains straight throughout the exercise, the shoulder blades are pulled back down. The upper body goes forward a little.

Do as many repetitions as possible.

Advanced tip: If you can do more than 15, take a barbell in each hand. Hold the hand with the dumbbells firmly at the waist.

Basic exercise 3 for HIT training at home: butterfly with dumbbells

With dumbbells you can train arms, shoulders and chest area very effectively. This butterfly trains especially the large pectoral muscles, but also the shoulders and the biceps.With dumbbells, you can very effective arms, shoulders and chest workout . This butterfly trains especially the large pectoral muscles, but also the shoulders and the biceps.

Here’s how it works:

Stand upright, your legs are hip-wide open, the tips of your feet point forward, your pelvis is slightly tilted forward. Take a barbell in each hand. The weight of the barbell shouldn’t be too light. Covers the barbell from above so that the palms face down.

Pulls the shoulder blades back down so that the sternum lifts slightly, the knees are slightly bent. Take the dumbbells up so that your upper arms line up with your shoulders. The palms face forward. Slowly turn your arms inwards until your arms or dumbbells touch. Then move the arms back to the starting position.

Do as many repetitions as possible.

Advanced tip: From 12 repetitions, you should take a heavier weight.

Basic exercise 4 for HIT training at home: dumbbell rowing

With dumbbell rowing, you train your entire back during HIT training. The upper arm muscles are also stressed.

Here’s how:

Take a chair with armrests as an aid. Stand next to the chair. Take the dumbbell in your right hand, support yourself with the left hand on the armrest of the chair (the wrist is exactly under the shoulder) and take a lunge backward with your right leg. The upper body is tilted forward and forms a line with the right outstretched leg. The knee of the left leg is over the heel.

Now slowly pull the dumbbell up until the arm is fully angled, the elbow pointing backward. Hold the position for a second, then lower your arm again.

Repeat as many times as possible.

Advanced tip: If you can do more than 12 repetitions, you should use a heavier weight. Do the same on the other side.

Basic exercise 5 for HIT training at home: calf raises

Strong calves are also important for women. With this exercise, you have the perfect training for it.

This is how it works:

Stand on a step and hold on to the banister with one hand. Opens your legs at hip width, the tips of your feet point forward, your knees are slightly bent. Firmly tighten your core and thigh muscles and slowly press your heels up until you have reached the highest point. Hold for a second or two, actively tensing your calf muscles. Go back to the starting position.

Repeat as many times as possible.

Tip for advanced users: Take additional dumbbells in your hand and carry out the exercise hands-free.

Basic exercise 6 for HIT training at home: triceps dip

As the name suggests, the triceps dip is a great exercise for the upper arm muscle, the triceps.

This is how it works:

Go to a staircase or another similar high, fixed elevation. Support yourself on the edge with both hands, fingers pointing forward. Now move your feet so far forward that the bottom is just in front of the stairs. The feet are about hip-width apart, the shoulder blades should be pulled back down.

Tightens arm, chest, abdominal, buttocks and leg muscles and flexes the arms. Goes so deep that the bottom almost touches the ground. Hold for a second or two, then come back to the starting position.

Do as many repetitions as possible.

Advanced tip: If you can do more than 15 repetitions, put your legs on an elevation that is half the elevation for the arms.

Basic exercise 7 for HIT training at home: bicep curl with dumbbells

So that the biceps, the front upper arm muscle, is strengthened during HIT training, you should do the biceps curl regularly.

Here’s how:

Take a barbell in each hand. The palm is facing up. Stand up straight, your legs are about waist-wide open, your toes point forward, your legs are slightly bent, and your pelvis is slightly tilted forward. Pulls the shoulder blades back down so that the breastbone rises.

Bend the arms slightly, the elbows are firmly attached to the waist. Slowly raise the dumbbells as high as possible. Hold your arm at the highest point for a second. Make sure that the upper arms stay firmly on the body and only the forearms move. Lower your arms back to the starting position. Repeat as many times as possible. Advanced tip: Bend the arms slightly, the elbows are firmly attached to the waist. Slowly raise the dumbbells as high as possible. Hold your arm at the highest point for a second. Make sure that the upper arms remain firmly on the body and only the forearms move . Lower your arms back to the starting position.

If you can do more than 12 repetitions, you should use a heavier weight.

Basic exercise 8 for HIT training at home: hip stretches from a four-footed position

Do you want a really crisp bottom? With this exercise, you will get much closer to your goal.

Here’s how:

Go to the quadruped stand. The forearms lie loosely on the floor, the elbows are under the shoulders. The legs are about hip-wide open. Tightens the abdominal muscles and pushes the shoulder blades towards the ceiling. The entire hull is stable.

Raises the right leg at a right angle. The tips of her toes pull her towards the shin. Slowly push the thigh up over the buttocks. Hold up for a second before lowering your leg again. Be careful not to open your hips.

Do as many repetitions as possible, then do the exercise on the other side as well.

Advanced tip: If you can do more than 15 repetitions, then stretch your leg straight back and tiptoe slightly outwards. This makes the exercise difficult.

Basic exercise 9 during HIT training at home: side crunch

Slim waist, firm stomach: With the side crunch, you train the oblique abdominal muscles during HIT training and ensure a slim mid-body.

This is how it works:

Lie on your en venta Dianabol en Espana back, your feet are about waist-wide apart. Tightens the abdominal muscles, pulls the navel towards the spine. The arms are next to the body.

Lift your head and shoulders off the floor with your abdominal muscle strength and push your left and right arm straight forward past your right thigh. Come back to the starting position.

Repeat as many times as possible. Then do the same on the left side.

Tip for advanced users: Raise your legs at a 90 degree angle so that your lower legs are parallel to the floor. You can also hold a dumbbell in both hands, which makes the exercise even more difficult.

Basic exercise 10 for HIT training at home: straight crunch

In addition to the lateral abdominal muscles, we also have to train the straight ones so that the abdomen becomes nice and flat. This works with the straight crunches.

This is how it works:

Lie on your back, your lower legs lie on a chair. Tightens the abdominal muscles, pulls the navel towards the spine.

Lift your head and shoulders off the floor and pull yourself up as far as possible. Hold the position at the highest point for a second or two before you return to the starting position.

Repeat as many times as possible.

Advanced tip: If you do more than 15 repetitions, you can do the exercise without a chair. Then pull your legs to your chest while lifting your upper body off the floor.