The need for workouts that are nevertheless effective in a short time is increasingly widespread among customers of gyms and wellness centers. The request is not only valid to face the intense days of work. We often want simple, fast and efficient workouts even to train well during the holidays, when we are away from the gyms. Otherwise, the risk is that of having worked so hard to see the results vanish within a few days of vacation. Here then is the answer to our needs.
We lose weight without stress even on vacation with this 7-minute fat burning workout designed by American trainers Chris Jordan and Brett Klika. The training is designed to be done without tools and to maintain or improve our physical and athletic level even in moments of relaxation. All we need is a mat and a stopwatch.
We lose weight without stress even on vacation with this 7-minute fat burning workout
Jordan and Klica’s training is part of the HICT (High Intensity Circuit Training) protocol, one of the best for weight loss and aerobic conditioning. The protocol was first published by theAmerican College of Sports Medicine’s Health & Fitness Journal. It consists in carrying out a defined number of exercises for a period of time that can go from 15 seconds per minute, with very short recoveries between sets.
Jordan and Klica’s version includes 12 exercises. Each exercise must be done for 30 seconds. We recover 10 seconds before moving on to the next. In this way, we complete the circuit in 7 minutes.
What exercises to do
The bodyweight exercises that we can include in the circuit are different. It would be optimal to include high-impact cardiac exercises, such as jumping jacks, mountain climbers or skips (the tutorials of which can be easily seen online). Otherwise, we can alternate aerobic exercises with muscle strength exercises, such as pushups or squats. Untrained people can also include isometric exercises, such as the plank, so as not to stress the heart too much. The important thing, however, is to choose 12 and respect the structure of the protocol.
If 7 minutes is not enough for us, we can repeat the circuit even 3 times.
Deepening
Three workouts that pay off 100% fatigue
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