Топ-14 интензивних тренинга од Цхристине Салус на 800-1000 калорија за напредни рад

Today’s post is dedicated to all who like an intense hour workout for fast and effective weight loss. We will focus on domestic programs Christine Salus – one of the most popular fitness bloggers on Youtube.

We offer you a selection of the HIIT workouts from Christine that will help you burn 800-1000 calories in one session.

HIIT-workout Christine Salus, as a rule, consist of several rounds of exercises, which are repeated in a circular principle. Classes include power, plyometric and cardio exercises with its own weight and with weights. Programs focus on fat loss, reducing the volume and improving the quality of the body. Christine uses a very percussive and intense exercise, so this collection of programs is not recommended for people with cardiovascular problems and diseases of the joints.

Christine often uses kettlebells in their programs, but you can use a dumbbell, they are often used interchangeably. For convenience, the list of equipment we specify the dumbbells, since this is a more common home inventory. Some plyometric exercises you may need a bench, chair, step, platform or any other hill (Christine, for example, uses a small Cabinet). However, if you don’t have anything suitable, then you can jump on the floor without hills.

A bench may be required in some exercises to perform pushups, gluteal bridges, planks. In the individual programs Christine uses tools to perform sliding exercises. You can use a small piece of cloth or material that will slide on the floor. In General, for most exercise equipment is not needed (only weights), and some training does take place entirely with the weight of his own body.

Many have no warm-up and cool-down, so we recommend you to independently warm up before a workout:

• Загревање пре вежбања: вежба + план
• Истезање након тренинга: вежба + план

All proposed trainings are divided into 3 group: 800 kcal 900 kcal and 1000 kcal. We emphasize that these figures do not guarantee that you will spend so many calories per workout. Everything will depend on your efforts during class and training level. If you want to lose weight, follow the suggested videos 3-4 times a week and you will notice amazing changes in your body in the short term.

Intense exercise on 800 calories

1. HIIT workout for whole body on 800 calories

• Трајање: КСНУМКС минута
• Инвентар: није потребан
• Без загревања и хлађења

An intense plyometric workout which consists of several rounds:

• Прва рунда includes 20 intense exercises that are performed according to the scheme: 30 seconds exercise, 5 seconds rest (squat jacks, high knees, plank, mountain climbers, burpees, frog jump etc).
• Други круг includes 5 exercises on the floor for the belly, which are carried out according to the scheme: 50 seconds exercise, 10 seconds rest.
• понављање први круг.
• понављање други круг.
• The last round consists of exercises for thighs and buttocks (squats, pulsing squats, squats with jumping).

ПРАВИЛНА ПРЕХРАНА: како започети корак по корак

800 калоријских тренинга (без опреме - ХИИТ за цело тело)

2. HIIT workout for whole body on 800 calories

• Трајање: КСНУМКС минута
• Инвентар: није потребан
• Без загревања и хлађења

Intense HIIT workout, which consists of several rounds:

• Прва рунда takes place at the circuit of 50 seconds of exercise + 10 seconds rest (10 High knees + burpee, 4 Squat jumps + 4 Switch lunges, Sumos, 1 Legged pushup with knee tuck, Alternating back lunge). Repeat in 4 laps.
• Други круг also takes place at the circuit of 50 seconds of exercise + 10 seconds rest (10 High knees + 10 Mountain climbers, Tricep pushups 4 + 4 Squat jumps, Leg circles, 2 Plank hops + 2 Spidermans, Single leg hip raise). Repeat in 4 laps.
• Трећи круг consists of 3 exercises for 10 reps (10 surfer burpees, 10 star burpees, 10 burps with tuck jump).

3. HIIT workout for whole body on 800 calories

• Трајање: КСНУМКС минута
• Инвентар: није потребан
• Без загревања и хлађења

This is the third option intense HIIT-workouts on 800 calories without the inventory, which also includes a few circular rounds:

• Прва рунда takes place according to the scheme: 40 seconds plyometric exercise + 20 seconds of running with high lifting his knees. Enjoy 5 intense exercise (Cross country ski, Speed skaters, Moguls, Snowboarders, Mountain climbers). Repeat round 2 rounds, 5 minutes each round.
• Други круг takes place at the circuit of 50 seconds of exercise + 10 seconds rest. You expect squats, lunges, jumps, pushups, planks. Repeat round 2 rounds, 10 minutes each round.
• Опет први круг in 2 circles.
• Најновија рунда includes a sequence of 5 exercises. Repeat it as many times as you have time for 10 minutes (20 Glut raise on side, 20 Glut raise on knees, 5 Burpees, 10 Leg raises out+in, 5 star burpees).

4. HIIT workout for whole body on 800 calories

• Трајање: КСНУМКС минута
• Equipment: dumbbell, material for sliding (two exercises)
• Без загревања и хлађења

Овај програм укључује 5 rounds of 10 minutes. Each round includes 5 exercises, which are repeated in the range of 2:

• Burpees (round with some burpees)
• Cardio (round with a cardio exercise)
• Upper Body Strength (core strength exercises for the upper body)
• Lower Body Strength (core strength exercises for the lower body)
• ABS (exercises for the bark on the floor)

5. HIIT workout for whole body on 800 calories

• Трајање: КСНУМКС минута
• Equipment: dumbbell, bench/step, (short exercises)
• Уз загревање, без проблема

This HIIT workout includes aerobic 2-power round:

• Први круг: cardio + plyometrics (Squat jumps, Plank jack + shoulder tap, Side squat + lunge back, Pendulums, Frog plank jump + star jump, SL hip thrust, Side plank knee tuck, SL deadlift hop, jugglers). Repeat in 2 laps.
• Друга рунда: cardio + strength (Pendulum pushups, KB swing, Power step up + switch lunges, Good mornings, Plank step overs, Squat w/ bicep curl and overhead press, Lunge and row, Knee hugs). Repeat in 3 laps.

ТОП 50 тренера на ИоуТубе-у: наш избор

6. HIIT-training for the bark and buttocks on 800 calories

• Трајање: КСНУМКС минута
• Equipment: dumbbell, bench/step, (short exercises)
• Уз загревање, без проблема

This intense circuit training on 800 calories includes the following rounds:

• Први круг: ХИИТ (jumping jacks Prisoner squat, Box jump + Tuck jump Frog jump plank step overs, 3 bunny hops, Overhead press, burpees, Star). Repeat in 3 laps.
• Друга рунда: core and glutes (Pendulum 8 pushups, 16 squats Sumo). Repeat in 3 laps.
• Трећи круг: the Alternation of intense TABATA-rounds and strength exercises.
• Четврто коло: some burpees in various versions for about 10 minutes.

7. HIIT workout for whole body on 800 calories

• Трајање: КСНУМКС минута
• Inventory: no support (bench, sofa, bed)
• Уз загревање, без проблема

Another intense workout from Christine Salus, which includes 5 rounds of 10 minutes:

• First round: HIIT (10 exercises in the circuit: 50 seconds of exercise + 10 seconds rest)
• Round two: legs and buttocks
• Third round: repeat first round
• Round four: upper body
• Fifth round: HIIT + KOR

8. HIIT-training strength + cardio on 800 calories

• Трајање: КСНУМКС минута
• Equipment: dumbbells, bench/chair, the material for the slides (in one exercise)
• Уз загревање, без проблема

In this program you will find 15 intense exercise (cardio and strength) repeated in 3 rounds. After each round you’ll be doing short intense cardio segment:

• After the first round: 50 high knees, 50 mountain climbers (2 sets)
• After the second round: 50 chair lunges, speed skaters 50 (2 sets)
• After the third round: 50 lateral hops, 50 chair hops (2 sets)

Intense exercise 900 kcal

1. HIIT training for belly and buttocks in the 900 kcal

• Трајање: КСНУМКС минута
• Equipment: dumbbells, chair, chest expander, ankle weights, fitness rubber band
• Уз загревање, без проблема

Intense exercise with emphasis on cardio, buttocks and stomach, you’ll need a large number of inventory. Consists of 8 parts:

• Warm up + cardio part
• Butt exercises
• TABATA round
• Exercises for the crust
• TABATA round
• Butt exercises
• Exercises for the crust
• TABATA round

ФИТНЕСС НАРУКВЕ: избор најбољих

2. HIIT-a workout for the whole body of 900 kcal

• Трајање: КСНУМКС минута
• Equipment: dumbbell, bench/step, the material for the slides (in one exercise)
• Уз загревање, без проблема

The program is held at the circuit of three rounds: HIIT, strength part, TABATA round. This sequence is repeated in 3 rounds.

• HIIT-exercises (Squat with glute kickback, Squat jump, Curtsy lunge, Box jump burpees, 10 mountain climbers + 3 lateral hops, 4 rows + 1/2 burpee, Switch lunges, Russian twist).
• The power part (5 Manmakers, 6 Pendulum lunge sliders, 6 Plank glute raise slider combo).
• TABATA round is 4 minutes (each round TABATA-exercises are different).

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Intense workout 1000 calories

1. HIIT-workout for the entire body with 1000 calories

• Трајање: КСНУМКС минута
• Опрема: бучице
• Уз загревање, без проблема

The program includes 2 rounds, each of which is repeated in the range of 2:

• Прва рунда takes place according to the scheme of 40 seconds exercise, 20 seconds rest (Burpees, Dumbell swings, Heel clicks, Reptile pushups, Squat Jumps, Mountain climbers, pushup 1 regular + 1 pike pushup, Switch lunges, 1 box jump + 1 tuck jump, Plank hops).
• Други круг takes place at the circuit of 50 seconds exercise, 10 seconds rest (Sumo squats, Commando plank, Hip raises, Curtsy lunge, Oblique glut raise, Alternating back lunge, Toe touch abs).

2. HIIT-workout for the entire body with 1000 calories

• Трајање: КСНУМКС минута
• Опрема: бучица, клупа
• Уз загревање, без проблема

This HIIT program consists of three rounds of 20 minutes. Each round is repeated in the range of 2 and includes 10 intense exercises for the whole body, which is executed at a standard to Christine Salus schema: about 50 seconds exercise, 10 seconds rest.

3. HIIT-workout for the entire body with 1000 calories

• Трајање: КСНУМКС минута
• Equipment: dumbbell, bench, yoga ball (optional)
• Уз загревање, без проблема

This intensive training involves a sequence of rounds, which is repeated in 3 rounds:

• HIIT (50 seconds exercise, 10 seconds rest)
• Strength training with weights
• TABATA round is 4 minutes
• Вежбе за стомак
• At the end of the workout: Booty Burnout for buttocks

4. HIIT-workout for the entire body with 1000 calories

• Трајање: 1 сат и 20 минута
• Equipment: dumbbell, bench, material for slide (optional)
• Уз загревање, без проблема

The training was held at the circuit of 50 seconds exercise, 10 seconds rest. Includes 3 workouts:

• Exercises for the lower body + cardio (40 minutes)
• Exercises for upper body + cardio (20 minutes)
• Exercises for stomach (15 min.)

If you are an advanced student and ready to heavy loads, be sure to try an intense workout Christine Salus. Using these programs you will be able to burn fat, tone muscles, tighten the body and get rid of problem areas on the arms, abdomen and legs.

Погледајте такође:

• 10 најбољих тренинга из ФитнессБлендер 1000 калорија
• Како уклонити бок: 20 + 20 вежби
• Top 20 workouts for muscle tone by Heather Robertson

For advanced Interval workouts, Cardio workout, dumbbells