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5 High-Intensity On-Demand Fitness Workouts for Instant Results
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items Here are five fitness workouts known for delivering instant results:
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief rest periods. It's effective for burning calories, improving cardiovascular health, and boosting metabolism in a short amount of time.
Circuit Training: Circuit training combines strength training and aerobic exercises in quick succession, targeting multiple muscle groups and providing both cardiovascular and strength benefits. It's efficient for building muscle, improving end...
Tabata Workouts: Tabata is a form of HIIT that consists of 20 seconds of maximum effort exercise followed by 10 seconds of rest, repeated for multiple rounds. It's great for improving anaerobic and aerobic fitness levels, increasing metabolism,...
Bodyweight Exercises: Bodyweight exercises like squats, lunges, push-ups, and burpees require no equipment and can be done anywhere. They help build strength, improve flexibility, and increase muscle endurance, leading to visible results in a s...
Plyometric Training: Plyometric exercises involve explosive movements that target fast-twitch muscle fibers, such as jump squats, box jumps, and plyo push-ups. These workouts improve power, agility, and overall athletic performance, while also ...
High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief rest periods. It's effective for burning calories, improving cardiovascular health, and boosting metabolism in a short amount of time.
Circuit Training: Circuit training combines strength training and aerobic exercises in quick succession, targeting multiple muscle groups and providing both cardiovascular and strength benefits. It's efficient for building muscle, improving end...
Tabata Workouts: Tabata is a form of HIIT that consists of 20 seconds of maximum effort exercise followed by 10 seconds of rest, repeated for multiple rounds. It's great for improving anaerobic and aerobic fitness levels, increasing metabolism,...
Bodyweight Exercises: Bodyweight exercises like squats, lunges, push-ups, and burpees require no equipment and can be done anywhere. They help build strength, improve flexibility, and increase muscle endurance, leading to visible results in a s...
Plyometric Training: Plyometric exercises involve explosive movements that target fast-twitch muscle fibers, such as jump squats, box jumps, and plyo push-ups. These workouts improve power, agility, and overall athletic performance, while also ...
Sections
5
High-Intensity Interval Training tools And Resources
Circuit Training
Tabata Workouts Resources
Bodyweight Exercises Recommendations
Plyometric Training Tools
High-Intensity Interval Training tools And Resources
Interval Timer Apps
These apps allow you to set intervals for your workout, including work and rest periods. Popular options include Tabata Timer, Interval Timer, and Seconds Pro.
Simple Interval Timer on the App Store
Many fitness trackers and smartwatches have built-in HIIT workout modes or apps that can guide you through interval training sessions and track your progress.
Fitness Trackers
Numerous websites and streaming platforms offer HIIT workout videos led by fitness instructors. Examples include YouTube channels like FitnessBlender and official websites of fitness personalities or brands.
Hiit Workouts
Many gyms and fitness studios offer HIIT classes led by certified instructors. These classes often use equipment such as dumbbells, kettlebells, medicine balls, and resistance bands to enhance the intensity of the workouts.
Hiit Workouts
Monitoring your heart rate during HIIT workouts can help you ensure you're reaching and maintaining the desired intensity levels. Heart rate monitors, whether standalone devices or integrated into fitness trackers, can provide this data in real-time.
Heart Rate Monitors
If you're working out in a gym, utilizing circuit training stations can be an effective way to structure your HIIT workout. Move between different stations, performing exercises with minimal rest in between.
Circuit Training Equipment
There are many mobile apps specifically designed for HIIT workouts, offering a variety of exercises, timers, and progress tracking features. Examples include Nike Training Club, Freeletics, and Sworkit.
Apps & Games
Some apps and platforms provide audio cues and coaching during HIIT workouts, guiding you through each interval and providing motivation to push through the intensity.
These tools can enhance your HIIT workouts by providing structure, guidance, and motivation, ultimately helping you achieve your fitness goals more effectively.
These tools can enhance your HIIT workouts by providing structure, guidance, and motivation, ultimately helping you achieve your fitness goals more effectively.
Audiobook - Fitness Workouts / Exercise & Fitness
Circuit Training
Circuit Training Apps
There are several apps available that provide circuit training workouts and timers. Examples include 7 Minute Workout, Seconds Pro, and Fitbod.
Circuit Training Assistant Pro
Many fitness trackers and smartwatches offer circuit training modes or apps that can guide you through your workout and track your progress. They often provide metrics such as heart rate, calories burned, and workout duration.
All Watches - Smartwatches & Fitness Trackers
Numerous websites and streaming platforms offer circuit training videos led by fitness professionals. YouTube channels like FitnessBlender and official websites of fitness personalities or brands are great places to find free workouts.
Circuit Training
Having the right equipment can enhance your circuit training workouts. Common equipment includes dumbbells, kettlebells, resistance bands, medicine balls, and stability balls. You can also use bodyweight exercises if you don't have access to equipmen...
Circuit Training Equipment
Many gyms and fitness studios offer circuit training classes led by certified instructors. These classes typically rotate through a series of stations, each focusing on different muscle groups or exercises.
Methods of Group Exercise Instruction: 9781492571766
There are numerous books and online guides available that provide circuit training routines, tips, and advice. Look for resources written by certified trainers or fitness experts.
Circuit Training
Workbooks provide structured workouts and tracking sheets to help you plan and record your circuit training sessions. They often include progress charts and goal-setting tools to keep you motivated.
By utilizing these tools and resources, you can create effective circuit training workouts tailored to your fitness level and goals, whether you're a beginner or experienced exerciser.
By utilizing these tools and resources, you can create effective circuit training workouts tailored to your fitness level and goals, whether you're a beginner or experienced exerciser.
Circuit Training
Circuit training cards are physical or digital cards that provide a series of exercises along with instructions on how to perform them. You can shuffle the cards to create new workouts or follow pre-designed circuits.
Circuit Training card exercise
Tabata Workouts Resources
Tabata Timer Apps
These apps are specifically designed to time Tabata intervals, typically consisting of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for multiple rounds. Examples include Tabata Timer for HIIT and Tabata Stopwatch Pro.
Tabata Workout
Many fitness trackers and smartwatches have built-in Tabata workout modes or apps that can guide you through your intervals and track your progress. They often provide metrics such as heart rate, calories burned, and workout duration.
Fitness Tracker Watch
Having the right equipment can enhance your Tabata workouts. Common equipment includes dumbbells, kettlebells, resistance bands, medicine balls, and plyometric boxes. You can also perform bodyweight exercises if you don't have access to equipment.
Tabata
There are several books and online guides available that provide Tabata workout routines, tips, and advice. Look for resources written by certified trainers or fitness experts.By utilizing these tools and resources, you can create effective Tabata wo...
Tabata Workout Handbook: Achieve Maximum ...
Bodyweight Exercises Recommendations
Here are some bodyweight exercises that you can incorporate into your workouts
Targets your quadriceps, hamstrings, glutes, and calves. Stand with your feet shoulder-width apart, lower your body by bending your knees, and then push back up to the starting position.
Squat Equipment
Engages your chest, shoulders, triceps, and core. Start in a plank position with your hands shoulder-width apart, lower your body until your chest nearly touches the ground, and then push back up.
Best Strength Training Pushup Stands
Works your quadriceps, hamstrings, glutes, and calves. Stand with your feet hip-width apart, take a step forward with one leg, lower your body until both knees are bent at 90-degree angles, and then push back up.
Lunge Lines - Equestrian Longeing Equipment / ...
Strengthens your core, shoulders, and back. Start in a push-up position with your elbows directly beneath your shoulders, hold your body in a straight line from head to heels, and brace your core muscles.
Plank Equipment
A full-body exercise that combines squats, push-ups, and jumps. Begin in a standing position, squat down, place your hands on the ground, kick your feet back into a plank position, perform a push-up, jump your feet back to your hands, and then explod...
I Love Burpees Training Workout T-Shirt
Targets your core, shoulders, and hip flexors. Start in a plank position, drive one knee towards your chest, return it to the starting position, and alternate legs in a running motion.
Mountain Climbers Sliders
Works your core, shoulders, and obliques. Begin in a plank position, rotate your body to one side, lifting one arm towards the ceiling, return to the starting position, and repeat on the other side.
Plank Board
Engages your glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the ground, lift your hips towards the ceiling, squeezing your glutes at the top, and then lower back down.
These bodyweight exercises can be performed anywhere, require little to no equipment, and can be easily modified to suit your fitness level. Incorporate them into your routine for a challenging and effective workout.
These bodyweight exercises can be performed anywhere, require little to no equipment, and can be easily modified to suit your fitness level. Incorporate them into your routine for a challenging and effective workout.
Glute Bridge
Plyometric Training Tools
Plyometric Boxes
Plyometric boxes, also known as jump boxes or plyo boxes, come in various heights and are used for exercises like box jumps, step-ups, and depth jumps. They provide a stable platform for explosive movements and can help improve power and vertical jum...
Plyometric Boxes
Medicine balls are weighted balls used for dynamic exercises such as medicine ball throws, slams, and twists. They add resistance to plyometric movements and can improve strength, power, and coordination.
Weighted Balls With Handles
Medicine balls are weighted balls used for dynamic exercises.
Medicine Ball
Jump ropes are versatile tools for plyometric training, allowing you to perform exercises like double unders, high knees, and single-leg jumps. Jumping rope enhances cardiovascular fitness, agility, and footwork.
Fitness Jump Ropes(1000+)
Resistance bands can be used to add resistance to plyometric exercises such as lateral jumps, bounding, and resisted sprints. They provide variable resistance throughout the movement and can help improve explosiveness and speed.
Resistance Bands in Exercise & Fitness Accessories(909)
Agility ladders are flat, ladder-like structures used for footwork drills and agility exercises. They are great for plyometric training as they improve coordination, agility, and quickness through rapid foot movements.
Agility Ladders & Training in Exercise & Fitness Accessories
Cones or markers can be used to set up agility drills and plyometric circuits, providing visual cues for directional changes and jump distances. They are essential for creating structured plyometric workouts and tracking progress
Marker Cones