{"id":114946,"date":"2026-01-26T05:00:00","date_gmt":"2026-01-26T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114946"},"modified":"2026-01-26T14:11:06","modified_gmt":"2026-01-26T13:11:06","slug":"entrainement-hiit-push-de-15-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/move\/entrainement-hiit-push-de-15-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement HIIT push de 15 minutes"},"content":{"rendered":"\n

TOUS LES NIVEAUX <\/strong>\/ entra\u00eenement HIIT push \/ 15 minutes<\/p>\n\n\n\n

Equip<\/strong>ement<\/strong> <\/strong>: Gym box et halt\u00e8res<\/p>\n\n\n\n

<\/div>\n\n\n\n

Le dernier entra\u00eenement de janvier m\u00e9rite un ultime effort, surtout apr\u00e8s ce qui ressemble souvent au mois le plus long de l\u2019ann\u00e9e<\/strong>. La meilleure fa\u00e7on de conclure ? Un entra\u00eenement HIIT. Abr\u00e9viation de High-Intensity Interval Training, le HIIT alterne des phases d\u2019effort intense et de courtes p\u00e9riodes de r\u00e9cup\u00e9ration.<\/strong> C\u2019est rapide, efficace, et parfait pour boucler ce long mois en beaut\u00e9.<\/p>\n\n\n\n

Cet entra\u00eenement HIIT push comprend 5 exercices<\/strong> (dont un unilat\u00e9ral), \u00e0 r\u00e9aliser selon le format HIIT classique : 45 secondes de travail<\/strong> suivies de 15 secondes de repos<\/strong>. Tu effectueras 3 tours, pour une s\u00e9ance d\u2019environ 15 minutes au total.<\/strong><\/p>\n\n\n\n

    \n
  1. Box Jump<\/li>\n\n\n\n
  2. Clean & press (c\u00f4t\u00e9 droit)<\/li>\n\n\n\n
  3. Clean & press (c\u00f4t\u00e9 gauche)<\/li>\n\n\n\n
  4. Lunge jump<\/li>\n\n\n\n
  5. Elevated shoulder taps<\/li>\n<\/ol>\n\n\n\n

    Pr\u00eat \u00e0 attaquer cet entra\u00eenement HIIT ?<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    mise en place de l\u2019entra\u00eenement<\/h2>\n\n\n\n
      \n
    • 5 exercices<\/li>\n\n\n\n
    • 45 secondes de travail, 15 secondes de repos<\/li>\n\n\n\n
    • 3 tours<\/li>\n\n\n\n
    • 15 minutes au total<\/li>\n\n\n\n
    • Equipement : Gym box et halt\u00e8res<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      liste des exercices de l\u2019entrainement<\/h2>\n\n\n\n

      3 tours<\/strong><\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – BOX JUMP<\/h3>\n\n\n\n

      45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n

        \n
      • Stand in front of a box with feet shoulder-width apart.<\/li>\n\n\n\n
      • Swing your arms back and quickly drop into a partial squat.<\/li>\n\n\n\n
      • Drive through your heels and extend your hips to jump onto the box, swinging your arms forward for momentum.<\/li>\n\n\n\n
      • Land softly with knees slightly bent and chest up.<\/li>\n\n\n\n
      • Step down with control and repeat.<\/li>\n<\/ul>\n\n\n\n
        \n