{"id":57840,"date":"2021-01-04T00:00:00","date_gmt":"2021-01-03T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/30-min-hiit-workout-2\/"},"modified":"2021-01-04T00:00:00","modified_gmt":"2021-01-03T23:00:00","slug":"30-min-hiit-workout-2","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/de\/blog\/move\/30-min-hiit-workout-2\/","title":{"rendered":"Workout der Woche: 30 Min. Ganzk\u00f6rper HIIT Workout"},"content":{"rendered":"\n<hr class=\"wp-block-separator\"\/>\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 MIN. GANZK\u00d6RPER HIIT WORKOUT<\/strong><\/h2>\n\n\n\n<p><strong>ALLE FITNESSLEVEL<\/strong>\/ HIIT Workout \/ straffend und definierend \/ 30 Minuten<\/p>\n\n\n\n<p><strong>Ausr\u00fcstung:<\/strong> 2 Kettlebells, TRX and Woodway Laufband<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>New Year, New You. Diesen Gedanken kennen wir alle, auch bei EVO. Deswegen gilt f\u00fcr uns: <strong>Ab heute versorgen wir euch (mit der wertvollen Unterst\u00fctzung unserer Personal Trainer) mit w\u00f6chentlichen Workouts<\/strong>.<\/p>\n\n\n\n<p>Wir starten in das Jahr 2021 mit einem <strong>30-min\u00fctigen <\/strong>HIIT Workout<strong> von Philip Irgang<\/strong>, <strong>unserem Personal Trainer aus <\/strong><a href=\"https:\/\/evofitness.ch\/de\/evo-luzern\/\">EVO Luzern<\/a>. Sein Training ist eine Ganzk\u00f6rperworkout, <strong>um die zus\u00e4tzlichen Kalorien zu verbrennen, die wir uns w\u00e4hrend der Festtage geg\u00f6nnt haben<\/strong>.<\/p>\n\n\n\n<p>Das Workout besteht aus 5 \u00dcbungen einschlie\u00dflich einer zus\u00e4tzlichen Cardio-Einheit:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Sumo-Goblet Squat mit Kettlebells<\/li><li>TRX Liegest\u00fctzen<\/li><li>TRX Low Row<\/li><li>H\u00e4ngende Kniehebung<\/li><li>Laufband<\/li><\/ol>\n\n\n\n<p>Die ersten <strong>4 \u00dcbungen sollten f\u00fcr jeweils 45 Sekunden durchgef\u00fchrt werden<\/strong>. Mache nach jeder \u00dcbung 15 Sekunden Pause. Schwing dich danach f\u00fcr einen <strong>15 Sekunden Sprint und weitere 30 Sekunden Gehen auf das Woodway-Laufband<\/strong>.<\/p>\n\n\n\n<p>Mache insgesamt <strong>4 Runden<\/strong>. Behalte einen konstanten Rhythmus bei, ohne w\u00e4hrend dieses HIIT Workouts die Haltung oder die Kontrolle \u00fcber deine Bewegungen zu verlieren.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"block-0b62d217-a570-4df6-ba27-9f704082ceb9\"><br>30 MIN. GANZK\u00d6RPER HIIT WORKOUT<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-3c86e8fa-2158-4677-b4b9-a26d185b37c2\">1 \u2013 SUMO-GOBLET SQUAT KETTLEBELLS<\/h3>\n\n\n\n<p id=\"block-92b951bf-0cb9-4a72-a6d1-fe22d4f38690\"><strong>45 Sekunden Power, 15 Sekunden Pause<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-dceadfb1-3965-4e7d-893a-4f903c3185fa\"><li>Halte in beiden H\u00e4nden jeweils eine Kettlebell.<\/li><li>Spanne deinen Rumpf an.<\/li><li>Schiebe deine H\u00fcfte nach oben.<\/li><li>Balanciere dein Gewicht dabei auf der Mitte deiner F\u00fc\u00dfe aus.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/8E3gGp-evVE\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-5d881383-8423-4a27-b2f4-1bb6162c9560\">2 \u2013 TRX LIEGEST\u00dcTZE<\/h3>\n\n\n\n<p id=\"block-eaca4acc-61a7-43ff-b24b-130dd66a8243\"><strong>45 Sekunden Power, 15 Sekunden Pause<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-36e028e3-2a75-4d8c-bded-31ff62d929a6\"><li>Gehe in die Plank-Position und platziere beide F\u00fc\u00dfe in den TRX Griffen.<\/li><li>Halte Rumpf und Ges\u00e4\u00dfmuskeln angespannt.<\/li><li>Deine Schultern sollten \u00fcber deinen Handgelenken sein.<\/li><li>Halte deinen K\u00f6rper in einer geraden Linie.<\/li><li><strong>Skalierung<\/strong>: Du kannst die TRX Liegest\u00fctzen durch regul\u00e4re oder <a href=\"https:\/\/evofitnessat.sharepoint.com\/Shared%20Documents\/Forms\/AllItems.aspx?id=\/Shared%20Documents\/CONTENT\/UPLOAD%20FROM%20PTS%20AND%20MEMBERS\/WOW%20Philip%20Irgang\/Push-Up%20easy.MP4&amp;parent=\/Shared%20Documents\/CONTENT\/UPLOAD%20FROM%20PTS%20AND%20MEMBERS\/WOW%20Philip%20Irgang&amp;p=true&amp;originalPath=aHR0cHM6Ly9ldm9maXRuZXNzYXQuc2hhcmVwb2ludC5jb20vOnY6L2cvRVpTZXBGOVplUkpBakcxWXIzT3JlaVlCNHQyM1FKVl95MFhWbnZ6eDhYVXNiUT9ydGltZT0xbGx5TS1TZDJFZw\">Knie-Liegest\u00fctzen<\/a> ersetzen.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ByK1AojLikU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/TbkjVj1jQFg\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-1548b965-9db1-4ead-87c6-520b7cd2101f\">3 &#8211; TRX LOW ROW<\/h3>\n\n\n\n<p id=\"block-58dc69d1-80c6-475a-aea3-749ed4df07c9\"><strong>45 Sekunden Power, 15 Sekunden Pause<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-8208a1a4-3011-4fb4-abe0-ec867f5048af\"><li>Halte beide TRX Griffe und lehne dich zur\u00fcck.<\/li><li>Halte Rumpf und Ges\u00e4\u00dfmuskeln angespannt.<\/li><li>Ziehe deine Schulterbl\u00e4tter zusammen.<\/li><li>Halte deinen K\u00f6rper in einer geraden Linie.<\/li><li><strong>Skalierung<\/strong>: Du kannst die Schwierigkeit dieser \u00dcbung reduzieren, indem du die Row in einem kleineren Neigungswinkel ausf\u00fchrst.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nz6aJq6UdEo\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 \u2013 H\u00c4NGENDE KNIEHEBUNG<\/h3>\n\n\n\n<p><strong>45 Sekunden Power, 15 Sekunden Pause<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fasseein hohes Reck mit den H\u00e4nden schulterweit auseinander.<\/li><li>Richte die Schultern und spanne den Rumpf an.<\/li><li>Die Beine liegen aneinander.<\/li><li>Hebe die Beine.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/mIp5N1d_zkA\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"block-90965ad4-839d-4ae7-84b8-832ab7eb33e1\">5 &#8211; LAUFEN UND GEHEN<\/h3>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-d02c2de0-10b5-489b-87fa-1beac12886f8\"><li>Schwing dich auf unser Woodway-Laufband f\u00fcr einen 15-sek\u00fcndigen hochintensiven Sprint.<\/li><li>Gefolgt von 30 Sekunden Gehen.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/FFrx4LF1UVU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"block-a25a0a98-08cd-45e5-8b60-c914ea825f42\"><strong>Wiederhole alle \u00dcbungen f\u00fcr insgesamt 4 Runden.<\/strong><\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"block-efb2198f-de05-470b-93c9-0ff9c7a82944\">Wenn dir dieses Neujahrs HIIT Workout gefallen hat, solltest du unbedingt auch unsere anderen Workouts ausprobieren:<\/h4>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/de\/zirkeltraining\/\">WORKOUT DES MONATS: EL DIABLO<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/de\/slackline-uebungen\/\">3 SLACKLINE \u00dcBUNGEN F\u00dcR DEIN WORKOUT<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/de\/funktionelles-krafttraining\/\">6 FUNCTIONAL STRENGTH TRAINING \u00dcBUNGEN<\/a><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n","protected":false},"excerpt":{"rendered":"<p>30 MIN. GANZK\u00d6RPER HIIT WORKOUT ALLE FITNESSLEVEL\/ HIIT Workout \/ straffend und definierend \/ 30 Minuten Ausr\u00fcstung: 2 Kettlebells, TRX&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[1443,1533,2325,1307,1439],"class_list":["post-57840","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-wow-2","tag-workout-der-woche-2","tag-neujahr-2","tag-workout-2","tag-hiit-workout-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/57840","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/comments?post=57840"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/57840\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/media\/57839"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/media?parent=57840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/categories?post=57840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/tags?post=57840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}