Dein nächster Schritt
Congratulations on successfully completing the first training! 🎉
Today you can expect an intensive and energetic HIIT workout (high-intensity interval training). With short, sharp intervals, we get your circulation going and build strength and endurance at the same time.
The training is especially suitable for beginners - you set your own pace. But don't worry: we'll get the best out of you! 💪 The unit lasts around 30 minutes and is designed so that you achieve maximum results with minimal time investment.
Ready? Let's go!
Warm Up
Toe Walking
10 meters
Heel Walking
10 meters
Linear Leg Swing
6 times per page
Run in Place
10 seconds
base rotation
10 seconds
Jumping Jacks
30 seconds
HIIT training
Perform each exercise for 40 seconds, followed by a 20-second rest. The HIIT workout consists of 3 rounds in total. You can take a 2-minute break between rounds to recover and recharge your batteries.
Pulse Squat
40 Sekunden
Mountain Climbers
40 seconds
High Knees
40 seconds
Plank to Push-Up
40 seconds
Bicycle Crunches
40 seconds
Cooldown
Downward Dog
20-30 seconds
Child's Pose
20-30 seconds
Supine Twist
20-30 Sekunden
Sleeping Pigeon Pose
20-30 seconds
Butterfly Stretch
20-30 seconds