Indice dei contenuti
Preface General
High-intensity interval training (HIIT) is one of the most effective ways to improve overall fitness, burn calories and increase strength. This type of training is based on short periods of high intensity exercise followed by short rest breaks. Using high-quality equipment such as those offered by KingsBox, you can take your workouts to the next level. In this article, we’ll walk you through a series of training programs that leverage ropes, kettlebells, HEX hex hex handlebars, slam ball, cannon wall ball, pull-up bars, rowing machine and plyobox.
HIIT training is particularly useful for those who have little time but want to achieve significant results. It is also ideal for those looking to vary their physical activity and challenge the body in different ways. The equipment used in this article was chosen for its versatility and ability to involve different muscle groups, ensuring a complete and balanced training.
Rope training
Introduction
The jump rope is a versatile tool that improves coordination, agility and cardiovascular endurance. Using it in a HIIT setting means you can boost your heart rate significantly and burn calories in no time. This type of training is ideal for those looking to improve their endurance and speed. The rope is also a great tool for those who want to train at home or in confined spaces, since it requires little space and can be easily carried.
The jump rope is a tool that can be used by beginners and experienced athletes. Benefits include improvements in coordination, agility and cardiovascular endurance. In addition, it is a low-impact exercise, so it is also suitable for those who have joint problems.
Exercises
- High Knees: Jump alternately to the chest as fast as possible for 30 seconds. Rest for 15 seconds and repeat for 8 sets. This exercise is ideal to improve speed and endurance.
- Jump Rope Burpees: Combine burpees with rope jumps for a complete workout. Do 10 repetitions for 8 sets with 1 minute rest between each set. This exercise involves the whole body, improving strength, endurance and coordination.
- Double Under: If you’re more experienced, try double rope spinning. This exercise further increases intensity and difficulty, improving coordination and speed.
Training with kettlebells
Introduction
Kettlebells are ideal for dynamic exercises that involve the whole body. They are perfect for developing strength, power and muscular endurance. This type of training is designed to improve strength and joint mobility, making you more agile and powerful. Kettlebells offer a wide range of exercises that can be adapted to different levels of training, making them ideal for both beginners and experienced athletes.
Kettlebells are particularly useful for improving core and leg strength, thanks to exercises such as swing and clean. In addition, they are versatile and can be used in different contexts, both at the gym and at home.
Exercises
- Kettlebell Swings: Perform 40 seconds of swing followed by 20 seconds of rest. Repeat for 4 sets. This exercise is great for strengthening buttocks, hamstrings and core.
- Turkish Get-Up: A complete exercise that improves strength and stability. Do 5 repetitions per side. This exercise involves the whole body, improving mobility and overall strength.
- Kettlebell Clean and Press: Start with a kettlebell on the floor, lift it up to your shoulders and then push it over your head. Do 10 repetitions for 3 sets. This exercise is ideal to improve strength and coordination.
Training with the HEX Hex Hex Dumbbell
Introduction
HEX Hex Dumbbells offer stability and versatility for a wide range of exercises. They are ideal for strength exercises involving the arms and shoulders. This type of training is designed to strengthen your arm and shoulder muscles, improving posture and overall strength. The HEX dumbbells are particularly useful for exercises such as biceps curls and triceps extensions, thanks to their stable shape that reduces the risk of injuries during HIIT training.
HEX dumbbells are ideal for those looking to improve strength and muscle definition in the arms. They are also versatile and can be used in combination with other equipment to create a complete workout.
Exercises
- Bicep Curls: Work on your biceps by doing 12 repetitions for 3 sets. This exercise is classic to strengthen your biceps.
- Lunges with Dumbbells: Add resistance to your lunges by holding a dumbbell in each hand. Do 10 repetitions per leg. This exercise is ideal for improving leg strength and stability.
- Side Dumbbells: Lift the dumbbells laterally up to your shoulders, keeping your arms straight. Do 12 repetitions for 3 sets. This exercise is great for strengthening your shoulders.
Training with Slam Ball
Introduction
The slam ball is perfect for developing power and explosiveness. This type of ball is designed to be thrown to the ground with force, improving core strength and coordination. This type of training is ideal for those looking to increase their power and improve core stability. The slam ball is also a great tool to improve coordination and reactivity during HIIT training, thanks to the dynamic movements that it requires.
The slam ball is particularly useful for exercises that involve the core and legs, improving strength and muscle endurance. In addition, it is a low-impact exercise, so it is also suitable for those who have joint problems.
Exercises
- Slam Ball Overhead: Lift the ball over your head and throw it hard to the ground. Do 15 repetitions for 3 sets. This exercise is ideal for improving core power and strength.
- Slam Ball Twists: Strengthen your core by rotating sideways with the ball. Do 12 repetitions per side. This exercise is great for improving core strength and stability.
- Slam Ball Squats: Hold the ball against your chest and perform deep squats. Do 10 repetitions for 3 sets. This exercise is ideal for improving leg strength and stability.
Training with Cannon Wall Ball
Introduction
The cannon wall ball is ideal for high-intensity cardio and functional exercises. This ball is designed to be thrown against a wall or resistant surface, improving strength and muscular endurance. This type of training is designed to improve strength and coordination, making you more agile and responsive during HIIT training. The cannon wall ball is particularly useful for exercises that involve the whole body, improving cardiovascular and muscular endurance.
The cannon wall ball is ideal for those looking to improve their endurance and overall strength. It is also a great tool to improve coordination and reactivity, thanks to the dynamic movements that it requires.
Exercises
- Wall Ball Shots: Throw the ball against the wall and catch it as you squat. Do 20 repetitions for 3 sets. This exercise is ideal for improving strength and coordination.
- Squat Press: Use the wall ball as an additional weight during squats followed by a press over your head. Do 15 repetitions. This exercise is great for strengthening your legs and shoulders.
- Wall Ball Rotations: Make lateral rotations with the ball while standing. Do 12 repetitions per side. This exercise is ideal for improving core strength and stability.
Training with a pull-up bar
Introduction
The pull-up bar is essential for building strength in the upper body, particularly in the muscles of the shoulders, back and arms. This type of training is designed to improve strength and muscle endurance in the upper body, making you stronger and more agile during HIIT training. The pull-up bar is particularly useful for exercises such as pull-ups and knee raises, which improve core and shoulder strength.
The pull-up bar is ideal for those looking to improve their overall strength and muscle endurance. It is also a great tool to improve posture and body stability.
Exercises
- Pull-ups: Do as many pull-ups as possible in 30 seconds. Rest for 30 seconds and repeat for 5 sets. This exercise is ideal for strengthening the upper body.
- Knee Raises: Lift your knees towards your chest while you’re hanging on the bar. Do 12 repetitions for 3 sets. This exercise is great for improving core strength.
- Leg Raises: Lift your legs straight up while you’re hanging on the bar. Do 10 repetitions for 3 sets. This exercise is ideal for strengthening the lower core.
Rowing machine training
Introduction
The rowing machine is a tool that simulates the rowing movement, involving the whole body and improving cardiovascular and muscular endurance. This type of training is ideal for those looking to improve their endurance and overall strength, without having to resort to high impact exercises. The rowing machine is particularly useful for exercises that involve the whole body, improving cardiovascular and muscular endurance.
The rowing machine is ideal for those looking to improve their overall fitness without subjecting the joints to excessive stress during HIIT training. It is also a great tool to improve coordination and muscle endurance.
Exercises
- Rowing Continue: Row for 2 minutes at high intensity, followed by 1 minute rest. Repeat for 3 sets. This exercise is ideal for improving cardiovascular and muscular endurance.
- Rowing sprints: Row as fast as possible for 20 seconds, followed by 40 seconds of rest. Repeat for 8 sets. This exercise is great for improving power and speed.
- Interval Rowing: Switch between high intensity for 30 seconds and low intensity for 30 seconds. Repeat for 10 minutes. This exercise is ideal to improve stamina and resilience.
Training with Plyobox
Introduction
The plyobox is an ideal tool to improve power and explosiveness, thanks to exercises such as jumps. This type of training is designed to increase your ability to generate strength quickly, improving athletic performance and coordination during HIIT training. The plyobox is particularly useful for exercises involving the legs and core, improving muscle strength and endurance.
The plyobox is ideal for those looking to improve their power and agility. It is also a great tool to improve coordination and reactivity, thanks to the dynamic movements that it requires.
Exercises
- Box Jumps: Jump on a plyobox for 30 seconds, then rest for 30 seconds. Repeat for 4 sets. This exercise is ideal for improving power and coordination.
- Step-Ups: Use the plyobox to perform alternate step-ups. Do 10 repetitions per leg. This exercise is great for strengthening your legs and improving mobility.
- Burpees with Plyobox: Combine burpees with jumps on a plyobox. Do 10 repetitions for 3 sets. This exercise is ideal for a complete workout that involves the whole body.
Necessary equipment
Rowing machine
Dumbbells
Kettlebell
Plyometric box
Jump rope
Barbell
Bumper discs
Pull-up bar
Medicine ball
Slam Ball
Conclusion
HIIT training is a powerful and effective method that can be further enhanced by using quality equipment such as those offered by KingsBox. By incorporating ropes, kettlebells, HEX hexagonal dumbbells, slam ball, cannon wall ball, pull-up bars, rowing machine and plyobox into your workouts, you can achieve extraordinary results in terms of strength, endurance and overall fitness.
