7 Minute HIIT Workout High Intensity Interval Training Calisthenics Challenge PRO app for iPhone and iPad

No workout equipment & just minutes a day
Using nothing more than a chair, a wall, and your own body weight, the 7-minute workout is based on scientific studies to provide the maximum benefit of working out regularly in the shortest time possible.

EXTRAS
— No internet access needed. Work out anytime, anywhere!
• Cardio: Sweat it out for a stronger heart
• Fat Burn: Burn calories like never before
• Explosive: Build speed and power like an athlete
• Strength: Strengthen your whole body
• Stretch: Improve your flexibility

Exercises:
• High Knees
• Jumping Jacks
• Squats
• Plank
• Climbers
• Plank Jacks
• Leg Raises
• Knee Pull-Ins
• Push Ups

If you want this, you can do this: all the tools are right here.
Exercises. Workouts. Challenges. High intensity interval training will burn more calories than you ever thought possible, stripping away fat and leaving you with a body to be proud of.

Where would you like to be 8 weeks from now? If the answer is "In the best shape of my life", your time starts now. Get training and good luck. You can do this.

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercisestrategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

There is no specific formula to HIIT. Depending on ones level of cardiovascular development, the moderate-level intensity can be as slow as walking. A common formula involves a 2:1 ratio of work to recovery periods, for example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.

The entire HIIT session may last between four and thirty minutes, meaning that it is considered to be an excellent way to maximize a workout that is limited on time.

Benefits:
-Aerobic benefits
-Metabolic benefits
-Cardiovascular disease

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