{"id":133,"date":"2024-12-11T00:34:34","date_gmt":"2024-12-11T00:34:34","guid":{"rendered":"https:\/\/art88bcc.com\/johna\/?p=133"},"modified":"2024-12-16T22:53:04","modified_gmt":"2024-12-16T22:53:04","slug":"hit","status":"publish","type":"post","link":"https:\/\/art88bcc.com\/johna\/2024\/12\/11\/hit\/","title":{"rendered":"HIIT"},"content":{"rendered":"<h3 style=\"text-align: left\"><\/h3>\n<p style=\"text-align: center\"><a href=\"https:\/\/art88bcc.com\/johna\/2024\/12\/11\/hit\/unknown\/\" rel=\"attachment wp-att-162\"><br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-162\" src=\"https:\/\/art88bcc.com\/johna\/wp-content\/uploads\/sites\/62\/2024\/12\/Unknown-200x300.jpg\" alt=\"\" width=\"303\" height=\"455\" srcset=\"https:\/\/art88bcc.com\/johna\/wp-content\/uploads\/sites\/62\/2024\/12\/Unknown-200x300.jpg 200w, https:\/\/art88bcc.com\/johna\/wp-content\/uploads\/sites\/62\/2024\/12\/Unknown-280x420.jpg 280w, https:\/\/art88bcc.com\/johna\/wp-content\/uploads\/sites\/62\/2024\/12\/Unknown.jpg 474w\" sizes=\"auto, (max-width: 303px) 100vw, 303px\" \/><\/a>The focus here is on burning calories through high-intensity exercises combined with steady-state cardio to maximized fat loss.<\/p>\n<p><strong>Frequency:<\/strong> 4-5 days a week.<\/p>\n<p><strong>Duration:<\/strong> 30-45 minutes per session.<\/p>\n<p><strong>Structure: \u00a0<\/strong>HITT (high intensity interval training) combined with steady state cardio.<\/p>\n<p>EXAMPLE WORKOUT (HIIT + CARDIO)<\/p>\n<p><strong>Warm up (5-10 minutes):<\/strong><\/p>\n<ul>\n<li>Jumping Jacks: 2 minutes.<\/li>\n<li>Dynamic Stretches (Leg swing, Arm circle): 3 minutes.<\/li>\n<li>High Knees: 2 minutes.<\/li>\n<\/ul>\n<p><strong>Circuit (Repeat 3-4 times 30 seconds works, 15-30 seconds rest):\u00a0<\/strong><\/p>\n<ul>\n<li>Jumping Squads.<\/li>\n<li>Mountain Climbers.<\/li>\n<li>Push-Ups.<\/li>\n<li>Burpees.<\/li>\n<li>Kettlebell Swings.<\/li>\n<li>Bicycle Crunches.<\/li>\n<\/ul>\n<p style=\"text-align: left\"><strong>Steady- State cardio (20-30 minutes):<\/strong><\/p>\n<ul>\n<li>Brisk Walk or Light Jog.<\/li>\n<li>Or cycling at moderate intensity.<\/li>\n<\/ul>\n<p><strong>Cooldown (5-10 minutes):<\/strong><\/p>\n<ul>\n<li>Slow walk or Stretching.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The focus here is on burning calories through high-intensity exercises combined with steady-state cardio to maximized fat loss. Frequency: 4-5 days a week. Duration: 30-45 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-133","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"_links":{"self":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/133","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/comments?post=133"}],"version-history":[{"count":5,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/133\/revisions"}],"predecessor-version":[{"id":189,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/posts\/133\/revisions\/189"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/media\/219"}],"wp:attachment":[{"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/media?parent=133"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/categories?post=133"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/art88bcc.com\/johna\/wp-json\/wp\/v2\/tags?post=133"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}