Sprint Interval Training ( SIT )

Short but hard training for good fitness. Maximum result with minimum effort.

No need to go to the gym or get bored by long training. The same result can be achieved in 7-minutes time.

 It's short and according to US study ( title of the study: „High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment“ ) very efficient fitness program.

You only need one chair and wall. You can do it in your panties or pijamas.

 It takes only 7 minutes of your time and 12 tasks ( 25 seconds for each task ) and with 10 seconds pauses between each task.

 The US study has concluded that too much training is not heathy for most people.

Let's go. ( or watch VIDEO )

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core

The conclusion:

HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O_2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise.

The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses. Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.