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Hiit for Metabolic Health - Full Body Workout in 14 Minutes
LowCarbUSA•Oct 04, 2018
14-minute workout video. HIIT, Strength. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a series of resistance band exercises targeting major muscle groups, focusing on slow, controlled movements to maximize muscle engagement and metabolic benefits.
🏃 Guide
This workout is designed for individuals seeking to improve their metabolic health while on the road. It provides a practical solution for maintaining fitness with limited time and equipment.
Benefits
Improves cardiovascular endurance
Enhances muscle strength
Step-by-Step Guide
1
Standing Squat
Stand on the cables with feet shoulder-width apart. Lower into a squat, keeping your back straight and focusing on the front of your thighs. You should feel tension in your legs. Safety note: Ensure your knees do not extend past your toes.
2
Stiff Legged Deadlift
Stand on the cables with a slight bend in your knees. Hinge at the hips to lower your torso while keeping your back straight. You should feel the stretch in your hamstrings and lower back. Safety note: Avoid excessive rounding of the back.
3
Row for Upper Back
Pull the cables towards your body, focusing on pinching your shoulder blades together. You should feel the engagement in your upper back. Safety note: Maintain a neutral spine throughout the movement.
4
Bicep Curl
Stand with elbows close to your body and curl the cables towards your shoulders. You should feel the contraction in your biceps. Safety note: Avoid swinging your body to lift the weight.
5
Tricep Extension
With the cables positioned above, extend your arms overhead and then lower back to the starting position. You should feel the work in your triceps. Safety note: Keep your elbows close to your head throughout the movement.
Safety Notes
Individuals with chronic back pain or shoulder injuries should consult a healthcare professional before attempting this workout.
Duration: 14m 11s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
DiabetesObesityMetabolic Syndrome
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ Resistance Band
Primary Focus
💪 Full Body
Category
HIITStrength
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stress
Tags
#14 min#medium length#HIIT#Strength#intermediate#Resistance Band#Full Body#medium