Bodyweight training, HIIT, strength training and functional training are all complementary, and with a little imagination, we can perform sessions that involve all of these techniques. This gives you the following benefits:
- High energy expenditure. By combining different types of training, we can consume more calories than when we do traditional activities (running, strength training, cycling …)
- Metabolic training: This type of training activates our metabolism during and after training, which means more energy expenditure even for 24 hours after the end of the training.
- Increase in GH (growth hormone) at the end of the workout. It has several benefits, including increased calcium retention and bone mineralization, increased muscle mass, improved use of fat as an energy substrate, and stimulation of the immune system. In other words, it makes us stronger and more resilient.
- Achieve functional and high-quality weight loss, that is, lose adipose tissue without muscle tissue (or to a lesser extent than with other workouts focused solely on weight loss)
- Improvement of the cardiovascular system, aerobic and anaerobic capacity (resistance to long and short and intense efforts that are repeated, as in most sports)
- Training time reduced. By combining exercises, we can perform gestures that involve large muscle chains. By promoting eccentric performance with suspension or pulleys, we can improve results.
- Working with proprioception: we improve our performance and prevent injury (among other things), it also prepares us to better respond to unexpected situations and strengthens our joints.
- Bodyweight work, in addition to achieving greater strength gains over classic gym work, improves our control of body movements and static and dynamic balance.
- Dynamic and varied learning: the methodology allows time to pass quickly and the work experience is excellent.
Now that we’ve covered the benefits to come from such a session, let’s get started.
Today we’re going to combine strength training with high intensity doses, working the entire sequence in contour mode. That is, after completing the first exercise, we will move on to the second and so on. We will skip the shortest time possible between exercises (30 seconds is ideal) and we will do the exercise non-stop for 10-15-20-25 or 30 seconds. Depending on your suitability, choose the most suitable working time for you.
1. Forearm Iron
On this board, the ideal is to try to make the hip wobble as little as possible while doing it, changing the support from hand to forearm sequentially and alternately.
2. Iron forearm + knee flexion
A slightly more difficult and complex version than the one shown in the previous exercise, as it also includes alternating knee flexion and extension.
3. Unilateral knee flexion + explosive jump
Maintaining the original position, with the knee bent, we place ourselves with the supporting leg to raise the trunk, while remaining supported by a stable arm.
4. Dynamic Knee Flexion in Plank Position
We move the torso back and forth by bending the knees. Continuing to maintain the position of the board, the intensity is very high.
5. One-way knee joint
We change position, kneel down and lean on our legs, one of them is straightened from the side, and we return the torso back, moving the buttocks to the heel, which is in the back. We recover the position and at the end of the reps that we can hold without exhausting ourselves, we do it with the other leg.
As you can see in the exercise, we have engaged large muscle groups in both the upper and lower body. The global composition of each exercise increases your calorie expenditures, and therefore, there will be more active activation of the yuan (basal metabolic rate), which will help us keep those extra pounds, among many other positives that I have already commented.