{"id":711717,"date":"2025-03-24T10:00:00","date_gmt":"2025-03-24T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=711717"},"modified":"2025-03-25T14:46:37","modified_gmt":"2025-03-25T13:46:37","slug":"hiit-trenink-na-spalovani-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/","title":{"rendered":"HIIT: 20minutov\u00fd tr\u00e9nink na spalov\u00e1n\u00ed tuk\u016f a lep\u0161\u00ed fyzi\u010dku"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#Co_je_to_HIIT\" title=\"Co je to HIIT?\">Co je to HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#Proc_vyzkouset_kardio_HIIT_5_nejvetsich_benefitu\" title=\"Pro\u010d vyzkou\u0161et kardio HIIT? 5 nejv\u011bt\u0161\u00edch benefit\u016f\">Pro\u010d vyzkou\u0161et kardio HIIT? 5 nejv\u011bt\u0161\u00edch benefit\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#Kardio_HIIT_Vzorovy_trenink_pro_lepsi_postavu_i_fyzicku\" title=\"Kardio HIIT: Vzorov\u00fd tr\u00e9nink pro lep\u0161\u00ed postavu i fyzi\u010dku\">Kardio HIIT: Vzorov\u00fd tr\u00e9nink pro lep\u0161\u00ed postavu i fyzi\u010dku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#5_cviku_do_kardio_HIITu\" title=\"5 cvik\u016f do kardio HIITu&nbsp;\">5 cvik\u016f do kardio HIITu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#HIIT_na_cele_telo\" title=\"HIIT na cel\u00e9 t\u011blo\">HIIT na cel\u00e9 t\u011blo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#Kam_dal\" title=\"Kam d\u00e1l?\">Kam d\u00e1l?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/hiit-trenink-na-spalovani-tuku\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jak z pouh\u00fdch 20 minut na tr\u00e9nink vyt\u011b\u017eit maximum? Odpov\u011bd\u00ed je HIIT, kter\u00fd <strong>kombinuje kr\u00e1tk\u00e9 intenzivn\u00ed intervaly cvi\u010den\u00ed s odpo\u010dinkov\u00fdmi pauzami. <\/strong>D\u00edky tomu sp\u00e1l\u00edte za kr\u00e1tk\u00fd \u010das po\u0159\u00e1dnou porci kalori\u00ed a z\u00e1rove\u0148 procvi\u010d\u00edte cel\u00e9 t\u011blo. A\u0165 u\u017e je va\u0161\u00edm c\u00edlem hubnut\u00ed, nebo mak\u00e1te na sv\u00e9 kondici, HIIT je ide\u00e1ln\u00ed volba. Poj\u010fme se spole\u010dn\u011b pod\u00edvat na benefity kardio HIITu, vhodn\u00e9 cviky a sestaven\u00ed samotn\u00e9ho tr\u00e9ninku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_HIIT\"><\/span>Co je to HIIT?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT (High Intensity Interval Training) je <strong>vysoce intenzivn\u00ed intervalov\u00fd tr\u00e9nink,<\/strong> kter\u00fd st\u0159\u00edd\u00e1 \u00faseky cvi\u010den\u00ed s kr\u00e1tk\u00fdmi pauzami na odpo\u010dinek. V jednom intervalu tak cvi\u010d\u00edte na maximum a v druh\u00e9m odpo\u010d\u00edv\u00e1te, p\u0159\u00edpadn\u011b za\u0159ad\u00edte leh\u010d\u00ed aktivn\u00ed pohyb. Cykly intenzivn\u00edho cvi\u010den\u00ed a odpo\u010dinku (leh\u010d\u00edho pohybu) opakujete, dokud nedokon\u010d\u00edte celou s\u00e9rii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e9lka interval\u016f: <\/strong>Obvykle 10\u201360 sekund cvi\u010den\u00ed, pauzy trvaj\u00ed 10\u201360 sekund.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnost tr\u00e9ninku: <\/strong>Za\u010d\u00e1te\u010dn\u00edci maj\u00ed \u00faseky cvi\u010den\u00ed a pauzy typicky stejn\u011b dlouh\u00e9, nap\u0159\u00edklad 30 sekund cvi\u010den\u00ed a pak 30 sekund pauza. V n\u011bkter\u00fdch p\u0159\u00edpadech m\u016f\u017ee b\u00fdt pauza i del\u0161\u00ed. Pozd\u011bji, kdy\u017e se jim kondice zlep\u0161uje, pauzu zkracuj\u00ed a intervaly cvi\u010den\u00ed prodlu\u017euj\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Variabilita: <\/strong>Zku\u0161en\u00ed sportovci se mohou dostat a\u017e na 60sekundov\u00e9 \u00faseky cvi\u010den\u00ed, kter\u00e9 n\u00e1sleduje pouze 15sekundov\u00e1 pauza. M\u00edsto pauzy mohou tak\u00e9 prov\u00e1d\u011bt m\u00e9n\u011b intenzivn\u00ed variantu cviku. Nap\u0159\u00edklad na d\u0159epy s v\u00fdskokem nav\u00e1\u017eou d\u0159epy bez v\u00fdskoku.<\/li>\n\n\n\n<li><strong>Po\u010det cykl\u016f <\/strong>(st\u0159\u00edd\u00e1n\u00ed intervalu cvi\u010den\u00ed a odpo\u010dinku): Odv\u00edj\u00ed se od po\u010dtu cvik\u016f, u klasick\u00e9ho HIITu se pohybuje mezi 3\u20136. V p\u0159\u00edpad\u011b tabaty je to 8 cykl\u016f.&nbsp;<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> Nej\u010dast\u011bji 2\u20135 v z\u00e1vislosti na kondici a preferovan\u00e9 d\u00e9lce tr\u00e9ninku.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak si hl\u00eddat \u010das b\u011bhem HIITu?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>Pro sledov\u00e1n\u00ed jednotliv\u00fdch interval\u016f cvi\u010den\u00ed a odpo\u010dinku m\u016f\u017eete vyu\u017e\u00edt mobiln\u00ed <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">aplikaci<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">workout timer<\/a>. Ten nab\u00edz\u00ed HIIT re\u017eim, ve kter\u00e9m si snadno nastav\u00edte d\u00e9lku jednotliv\u00fdch interval\u016f podle pot\u0159eby. D\u00edky tomu se m\u016f\u017eete maxim\u00e1ln\u011b soust\u0159edit na tr\u00e9nink.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00edce o HIITu se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/klasicke-kardio-nebo-hiit-trenink-co-spaluje-tuk-lepe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Klasick\u00e9 kardio nebo HIIT tr\u00e9nink \u2013 Co spaluje tuk l\u00e9pe?<\/strong><\/a><\/li>\n\n\n\n<li>Mezi HIIT cvi\u010den\u00ed pat\u0159\u00ed i tabata, o kter\u00e9 se v\u00edce dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/tabata-trenink\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: Efektivn\u00ed tr\u00e9nink cel\u00e9ho t\u011bla, na kter\u00fd sta\u010d\u00ed 12 minut.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/DSC00151.jpg\" alt=\"Co je to HIIT?\" class=\"wp-image-711751\" title=\"Co je to HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_vyzkouset_kardio_HIIT_5_nejvetsich_benefitu\"><\/span>Pro\u010d vyzkou\u0161et kardio HIIT? 5 nejv\u011bt\u0161\u00edch benefit\u016f<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na klasick\u00e9 kardio v podob\u011b <a href=\"https:\/\/gymbeam.cz\/blog\/11-duvodu-proc-zacit-behat-jak-se-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">b\u011bhu<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\">j\u00edzdy na kole<\/a> \u010di <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veslovac\u00edm trena\u017e\u00e9ru<\/a> v d\u00e9lce minim\u00e1ln\u011b 30 minut nen\u00ed v\u017edy \u010das. Tento aerobn\u00ed tr\u00e9nink v ni\u017e\u0161\u00ed a\u017e st\u0159edn\u00ed intenzit\u011b m\u00e1 sice \u0159adu zdravotn\u00edch benefit\u016f, ale ne ka\u017ed\u00fd je fanou\u0161kem t\u011bchto aktivit. <strong>Na\u0161t\u011bst\u00ed existuje HIIT, kter\u00fd je pro n\u00e1\u0161 organismus stejn\u011b tak p\u0159\u00ednosn\u00fd. <\/strong>Dok\u00e1\u017ee zpest\u0159it tr\u00e9nink a nezabere tolik \u010dasu. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b se vyplat\u00ed v tr\u00e9ninku st\u0159\u00eddat oba typy z\u00e1t\u011b\u017ee, abyste vyt\u011b\u017eili maximum z obou sv\u011bt\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Budete efektivn\u011b spalovat kalorie a podpo\u0159\u00edte hubnut\u00ed<strong><\/strong><\/h3>\n\n\n\n<p>HIIT je zn\u00e1m\u00fd svou schopnost\u00ed <strong>spalovat kalorie nejen b\u011bhem cvi\u010den\u00ed, ale i po jeho skon\u010den\u00ed. <\/strong>Tento jev je zn\u00e1m jako <strong>EPOC <\/strong>(Excess Post-exercise Oxygen Consumption), tedy zv\u00fd\u0161en\u00e1 spot\u0159eba kysl\u00edku po cvi\u010den\u00ed, kter\u00e1 vede k vy\u0161\u0161\u00edmu energetick\u00e9mu v\u00fddeji i v klidov\u00e9m stavu. Tento jev je zn\u00e1m\u00fd i jako <a href=\"https:\/\/gymbeam.cz\/blog\/muzu-mit-zpomaleny-nebo-zniceny-metabolismus-5-tipu-jak-zrychlit-metabolismus\/\" target=\"_blank\" rel=\"noreferrer noopener\">zrychlen\u00fd metabolismus<\/a> a v podstat\u011b to znamen\u00e1, \u017ee va\u0161e t\u011blo pokra\u010duje ve spalov\u00e1n\u00ed kalori\u00ed i n\u011bkolik hodin po tr\u00e9ninku, co\u017e <strong>m\u016f\u017ee v\u00fdznamn\u011b podpo\u0159it proces <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-si-usnadnit-hubnuti-a-dostat-se-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>hubnut\u00ed<\/strong><\/a><strong>. \u200b<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1\u20133]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud je hubnut\u00ed va\u0161\u00edm hlavn\u00edm c\u00edlem a chcete se dozv\u011bd\u011bt, jak toho dos\u00e1hnout, v\u0161e podstatn\u00e9 se dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jednoduche-zaklady-hubnuti-budete-prekvapeni-co-je-opravdu-dulezite\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jednoduch\u00e9 z\u00e1klady hubnut\u00ed: Budete p\u0159ekvapeni, co je opravdu d\u016fle\u017eit\u00e9.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1124x749.jpg\" alt=\"Pro\u010d cvi\u010dit HIIT?\" class=\"wp-image-711767\" title=\"Pro\u010d cvi\u010dit HIIT?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Zlep\u0161\u00edte svou kondici<strong><\/strong><\/h3>\n\n\n\n<p>Kdy\u017e budete pravideln\u011b cvi\u010dit HIIT v r\u00e1mci va\u0161eho tr\u00e9ninkov\u00e9ho pl\u00e1nu, m\u016f\u017eete tak zlep\u0161it va\u0161i kardiovaskul\u00e1rn\u00ed kondici (VO2 max), tedy<strong> schopnosti srdce, plic a c\u00e9v dod\u00e1vat kysl\u00edk do sval\u016f p\u0159i pohybu. <\/strong>Intenzivn\u00ed intervaly toti\u017e v\u00fdrazn\u011b zvy\u0161uj\u00ed srde\u010dn\u00ed frekvenci a na to reaguj\u00ed adapta\u010dn\u00ed mechanismy organismu, co\u017e pak vede k <strong>efektivn\u011bj\u0161\u00ed funkci t\u011bchto org\u00e1n\u016f. <\/strong>D\u00edky lep\u0161\u00ed kondici budete snadn\u011bji zvl\u00e1dat nejen cvi\u010den\u00ed, ale tak\u00e9 se tolik nezad\u00fdch\u00e1te p\u0159i ch\u016fzi do schod\u016f nebo dob\u00edh\u00e1n\u00ed na autobus. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Podpo\u0159\u00edte udr\u017een\u00ed svalov\u00e9 hmoty p\u0159i hubnut\u00ed<strong><\/strong><\/h3>\n\n\n\n<p>Vytrvalostn\u00ed sporty mohou zejm\u00e9na p\u0159i vy\u0161\u0161\u00edm <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalorick\u00e9m deficitu<\/a> v\u00e9st nejen ke spalov\u00e1n\u00ed tuk\u016f, ale tak\u00e9 svalov\u00e9 hmoty. HIIT v prvn\u00ed \u0159ad\u011b netrv\u00e1 tak dlouho, aby t\u011blo muselo vyu\u017e\u00edvat svaly jako zdroj energie.<strong> D\u00edky komplexn\u00edm cvik\u016fm, kter\u00e9 jsou zpravidla sou\u010d\u00e1st\u00ed HIITu, svaly zapoj\u00edte intenzivn\u011bji. <\/strong>T\u011blu tak d\u00e1te sign\u00e1l o tom, \u017ee svaly je\u0161t\u011b pot\u0159ebujete a nem\u00e1 se jich zbavovat. Jedn\u00e1 se tak o efektivn\u00ed tr\u00e9nink pro lidi, kte\u0159\u00ed cht\u011bj\u00ed <strong>zhubnout tuk a udr\u017eet si maximum svalov\u00e9 hmoty. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6\u20137]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee je va\u0161\u00ed prioritou nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/10-fitness-prikazani-rust-svalu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 v\u00fd\u017eivov\u00fdch rad pro maxim\u00e1ln\u00ed r\u016fst sval\u016f.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1124x749.jpg\" alt=\"HIIT na spalov\u00e1n\u00ed tuku\" class=\"wp-image-711785\" title=\"HIIT na spalov\u00e1n\u00ed tuku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Za kr\u00e1tk\u00fd \u010das stihnete kvalitn\u00ed tr\u00e9nink<strong><\/strong><\/h3>\n\n\n\n<p>Jednou z nejv\u011bt\u0161\u00edch v\u00fdhod HIIT je jeho \u010dasov\u00e1 efektivita. Kr\u00e1tk\u00e9, ale intenzivn\u00ed tr\u00e9ninky umo\u017e\u0148uj\u00ed dos\u00e1hnout srovnateln\u00fdch, a v n\u011bkter\u00fdch p\u0159\u00edpadech dokonce lep\u0161\u00edch v\u00fdsledk\u016f ne\u017e del\u0161\u00ed kardio v ni\u017e\u0161\u00ed intenzit\u011b. To je ide\u00e1ln\u00ed pro ty, kte\u0159\u00ed maj\u00ed nabit\u00fd program, ale p\u0159esto cht\u011bj\u00ed <strong>v\u00fdsledky po str\u00e1nce kondice, zdrav\u00ed a hubnut\u00ed.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Tr\u00e9nink si m\u016f\u017eete p\u0159izp\u016fsobit<strong><\/strong><\/h3>\n\n\n\n<p>HIIT zapadne do tr\u00e9ninkov\u00e9ho pl\u00e1nu<strong> za\u010d\u00e1te\u010dn\u00edk\u016fm i ost\u0159\u00edlen\u00fdm sportovc\u016fm. <\/strong>M\u016f\u017eete do n\u011bj vybrat cviky s <a href=\"https:\/\/gymbeam.cz\/domaci-trenink\" target=\"_blank\" rel=\"noreferrer noopener\">pom\u016fckami<\/a> i bez a s r\u016fznou n\u00e1ro\u010dnost\u00ed. Nav\u00edc se nemus\u00ed jednat pouze o klasick\u00e9 cviky, intervalov\u00e9 sch\u00e9ma se d\u00e1 p\u0159en\u00e9st nap\u0159\u00edklad i do b\u011b\u017eeck\u00e9ho tr\u00e9ninku. <strong>HIIT b\u011bh <\/strong>m\u016f\u017ee vypadat tak, \u017ee 30 sekund pob\u011b\u017e\u00edte maxim\u00e1ln\u00ed rychlost\u00ed a pak na 30 sekund p\u0159ejdete do ch\u016fze nebo zvoln\u00edte tempo. Dle sv\u00fdch preferenc\u00ed si m\u016f\u017eete nastavit tak\u00e9 d\u00e9lku intervalu cvi\u010den\u00ed a odpo\u010dinku. Sv\u016fj<strong> fit HIIT workout na m\u00edru<\/strong> si tak m\u016f\u017ee sestavit ka\u017ed\u00fd.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48997,40192,65239,53710,53347,36352,36346,62755,86038,42481,64393\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kardio_HIIT_Vzorovy_trenink_pro_lepsi_postavu_i_fyzicku\"><\/span>Kardio HIIT: Vzorov\u00fd tr\u00e9nink pro lep\u0161\u00ed postavu i fyzi\u010dku<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sou\u010d\u00e1st\u00ed kardio HIITu jsou <strong>komplexn\u00ed cviky, p\u0159i kter\u00fdch zapoj\u00edte svaly cel\u00e9ho t\u011bla. <\/strong>Co se t\u00fdk\u00e1 d\u00e9lky interval\u016f cvi\u010den\u00ed a odpo\u010dinku, vyberte si sch\u00e9ma podle va\u0161\u00edi kondice (pro za\u010d\u00e1te\u010dn\u00edky nebo pokro\u010dil\u00e9). Za\u010dnete cvi\u010debn\u00edm intervalem, n\u00e1sleduje pauza mezi cviky, pot\u00e9 dal\u0161\u00ed cvi\u010debn\u00ed interval do t\u00e9 doby, ne\u017e dokon\u010d\u00edte s\u00e9rii. Po cel\u00e9 s\u00e9rii za\u0159ad\u00edte o n\u011bco del\u0161\u00ed pauzu a pokra\u010dujete dal\u0161\u00edm kolem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u0161t\u011b p\u0159ed t\u00edm, ne\u017e se do tr\u00e9ninku pust\u00edte, cviky si vyzkou\u0161ejte. Tak\u00e9 za\u0159a\u010fte alespo\u0148 kr\u00e1tkou rozcvi\u010dku v podob\u011b rozh\u00fdb\u00e1n\u00ed kloub\u016f cel\u00e9ho t\u011bla. Po skon\u010den\u00ed tr\u00e9ninku se m\u016f\u017eete tak\u00e9 lehce prot\u00e1hnout.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Sch\u00e9ma tr\u00e9ninku pro za\u010d\u00e1te\u010dn\u00edky<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e9lka cvi\u010debn\u00edho intervalu:<\/strong> 30 sekund&nbsp;<\/li>\n\n\n\n<li><strong>Pauza mezi cviky:<\/strong> 30 sekund<\/li>\n\n\n\n<li><strong>Pauza mezi s\u00e9riemi:<\/strong> 40 sekund<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> 4 s\u00e9rie<\/li>\n\n\n\n<li><strong>Po\u010det interval\u016f: <\/strong>5<\/li>\n\n\n\n<li><strong>Trv\u00e1n\u00ed tr\u00e9ninku:<\/strong> 20 minut (bez warm-up a cool-down)<\/li>\n\n\n\n<li><strong>Po\u010det sp\u00e1len\u00fdch kalori\u00ed (pouze aktivn\u00ed f\u00e1ze): <\/strong>65kg \u017eena sp\u00e1l\u00ed p\u0159ibli\u017en\u011b 125 kcal, 80kg mu\u017e p\u0159ibli\u017en\u011b 167 kcal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]&nbsp;&nbsp;<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sch\u00e9ma tr\u00e9ninku pro pokro\u010dil\u00e9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u00e9lka cvi\u010debn\u00edho intervalu:<\/strong> 40 sekund<\/li>\n\n\n\n<li><strong>Pauza mezi cviky:<\/strong> 20 sekund<\/li>\n\n\n\n<li><strong>Pauza mezi s\u00e9riemi:<\/strong> 30 sekund<\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> 4 s\u00e9rie<\/li>\n\n\n\n<li><strong>Po\u010det interval\u016f: <\/strong>5<\/li>\n\n\n\n<li><strong>Trv\u00e1n\u00ed tr\u00e9ninku:<\/strong> 20 minut (bez warm-up a cool-down)<\/li>\n\n\n\n<li><strong>Po\u010det sp\u00e1len\u00fdch kalori\u00ed (pouze aktivn\u00ed f\u00e1ze): <\/strong>65kg \u017eena sp\u00e1l\u00ed p\u0159ibli\u017en\u011b 154 kcal, 80kg mu\u017e p\u0159ibli\u017en\u011b 205 kcal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-1124x750.jpg\" alt=\"Cviky do HIITu\" class=\"wp-image-711801\" title=\"Cviky do HIITu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/a3728c34-8679-4b8f-b1bf-4f275cfc5215-upr.jpg 1994w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_cviku_do_kardio_HIITu\"><\/span>5 cvik\u016f do kardio HIITu&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tr\u00e9nink si nachystejte <a href=\"https:\/\/gymbeam.cz\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161vihadlo<\/a>, <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">plyometrickou bednu<\/a> a <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">cvi\u010debn\u00ed podlo\u017eku<\/a>. Pokud cvi\u010d\u00edte doma, tak si vykli\u010fte dostate\u010dn\u00fd prostor kolem sebe. Tento tr\u00e9nink se v\u0161ak hod\u00ed i do fitka a na workoutov\u00e9 h\u0159i\u0161t\u011b. M\u00edsto bedny m\u016f\u017eete vyskakovat nap\u0159\u00edklad na ni\u017e\u0161\u00ed z\u00eddku \u010di pevnou lavici.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Jumping Jacks<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly vedle sebe, pa\u017ee m\u00edrn\u011b pokr\u010dte v loktech a dr\u017ete vedle t\u011bla.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>S v\u00fddechem se rozsko\u010dte chodidly na \u0161\u00ed\u0159i v\u011bt\u0161\u00ed, ne\u017e je vzd\u00e1lenost va\u0161ich ramen. Z\u00e1rove\u0148 vzpa\u017ete m\u00edrn\u011b pokr\u010den\u00e9 pa\u017ee. S n\u00e1dechem se vra\u0165te do v\u00fdchoz\u00ed pozice a plynule nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekoordinovan\u00fd pohyb, mal\u00fd rozsah pohybu.<\/li>\n\n\n\n<li><strong>Varianty cviku: <\/strong>N\u00e1ro\u010dnost cvik\u016f m\u016f\u017eete zv\u00fd\u0161it oble\u010den\u00edm <a href=\"https:\/\/gymbeam.cz\/zatezova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017eov\u00e9 vesty<\/a> nebo p\u0159id\u00e1n\u00edm <a href=\"https:\/\/gymbeam.cz\/zavazi-na-zapesti-a-kotniky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1t\u011b\u017ee na z\u00e1p\u011bst\u00ed \u010di kotn\u00edky<\/a>.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/jumping-jacks.gif\" alt=\"HIIT: Jumping jacks\" class=\"wp-image-711849\" title=\"HIIT: Jumping jacks\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo (Basic Jump Rope)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly vedle sebe, <a href=\"https:\/\/gymbeam.cz\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161vihadlo<\/a> uchopte za rukojeti a lanko polo\u017ete za sebe.<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Za\u010dn\u011bte dynamickou rotac\u00ed v z\u00e1p\u011bst\u00ed dop\u0159edu. Kdy\u017e se v\u00e1m \u0161vihadlo dostane nad hlavu, lehce pokr\u010dte kolena. A\u017e se bude lanko bl\u00ed\u017eit va\u0161im chodidl\u016fm, vysko\u010dte n\u011bkolik centimetr\u016f nad zem. N\u00e1sledn\u011b nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby:<\/strong> Nekoordinovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Varianty cviku: <\/strong>Pokud nem\u00e1te \u0161vihadlo po ruce nebo okolo sebe dostate\u010dn\u00fd prostor, m\u016f\u017eete sk\u00e1kat na m\u00edst\u011b. V dom\u00e1c\u00edch podm\u00ednk\u00e1ch ocen\u00edte tak\u00e9 <strong><a href=\"https:\/\/gymbeam.cz\/svihadlo-devotion-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">bezdr\u00e1tov\u00e9 \u0161vihadlo<\/a><\/strong>, se kter\u00fdm nehroz\u00ed zakopnut\u00ed p\u0159es lanko nebo zavad\u011bn\u00ed o n\u00e1bytek.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/C1576_41-ezgif.com-optimize.gif\" alt=\"HIIT: Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo\" class=\"wp-image-711833\" title=\"HIIT: Sk\u00e1k\u00e1n\u00ed p\u0159es \u0161vihadlo\"\/><\/figure>\n\n\n\n<p>Pokud si chcete d\u00e1t HIIT jen se \u0161vihadlem, inspiraci na tr\u00e9nink najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-skakat-pres-svihadlo-6-cviku-a-3-hiit-treninky-pro-intenzivni-spalovani-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak sk\u00e1kat p\u0159es \u0161vihadlo? 6 cvik\u016f a 3 HIIT tr\u00e9ninky pro intenzivn\u00ed spalov\u00e1n\u00ed kalori\u00ed.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. V\u00fdstupy na bednu s p\u0159ita\u017een\u00edm kolene k hrudn\u00edku (Box Step-Ups With Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed <a href=\"https:\/\/gymbeam.cz\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bednu<\/a> s chodidly vedle sebe. Pa\u017ee dr\u017ete u t\u011bla a m\u00edrn\u011b pokr\u010dte v loktech.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>Jedno chodidlo zvedn\u011bte, polo\u017ete na bednu a p\u0159eneste na n\u011bj v\u00e1hu. Pot\u00e9 stojnou nohu s v\u00fddechem narovnejte a z\u00e1rove\u0148 zvedn\u011bte tak\u00e9 druhou. Tu v\u0161ak na bednu nepokl\u00e1dejte, ale rovnou dynamicky p\u0159it\u00e1hn\u011bte kolenem k hrudn\u00edku. P\u0159i zvednut\u00ed kolene m\u00edrn\u011b p\u0159edpa\u017ete opa\u010dnou pokr\u010denou ruku, co\u017e v\u00e1m pom\u016f\u017ee s udr\u017een\u00edm rovnov\u00e1hy. Pokud nezvl\u00e1dnete bez ztr\u00e1ty stability p\u0159it\u00e1hnout koleno a\u017e k hrudn\u00edku, sta\u010d\u00ed jen pokr\u010dit koleno a chodidlo zvednout p\u00e1r centimetr\u016f nad bednu. Pak se s n\u00e1dechem vra\u0165te do v\u00fdchoz\u00ed polohy a nava\u017ete opakov\u00e1n\u00edm na druhou nohu.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd \u010di nestabiln\u00ed pohyb.<\/li>\n\n\n\n<li><strong>Varianta cviku: <\/strong>U za\u010d\u00e1te\u010dn\u00edk\u016f sta\u010d\u00ed v\u00fdstup ob\u011bma nohama na bednu (bez zved\u00e1n\u00ed kolene). Pokro\u010dil\u00ed mohou p\u0159idat v horn\u00ed f\u00e1zi je\u0161t\u011b v\u00fdskok na jedn\u00e9 noze.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/vystupy-na-bednu.gif\" alt=\"HIIT: V\u00fdstupy na bednu\" class=\"wp-image-711881\" title=\"HIIT: V\u00fdstupy na bednu\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fdskoky na bednu (Box Jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha: <\/strong>Postavte se p\u0159ed bednu s chodidly vedle sebe. Pa\u017ee dr\u017ete u t\u011bla a m\u00edrn\u011b pokr\u010dte v loktech.&nbsp;<\/li>\n\n\n\n<li><strong>Proveden\u00ed: <\/strong>M\u00edrn\u011b pokr\u010dte kolena a pot\u00e9 s v\u00fddechem dynamicky vysko\u010dte ob\u011bma nohama na bednu. P\u0159i v\u00fdskoku si pomozte tak\u00e9 pohybem pokr\u010den\u00fdch pa\u017e\u00ed dop\u0159edu. Narovnejte se, s n\u00e1dechem sestupte dol\u016f a nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.&nbsp;<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Varianta cviku: <\/strong>Za\u010d\u00e1te\u010dn\u00edci vol\u00ed ni\u017e\u0161\u00ed bednu, pokro\u010dil\u00ed si ji naopak mohou oto\u010dit na nejvy\u0161\u0161\u00ed stranu. Dal\u0161\u00ed \u00farovn\u00ed je pak p\u0159id\u00e1v\u00e1n\u00ed <a href=\"https:\/\/gymbeam.cz\/kotouc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kotou\u010d\u016f<\/a> na bednu, \u010d\u00edm\u017e je\u0161t\u011b zv\u00fd\u0161\u00edte v\u00fdskok. V takov\u00e9m p\u0159\u00edpad\u011b dbejte maxim\u00e1ln\u00ed opatrnosti, aby v\u00e1m kotou\u010d pod nohou nepodklouzl.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/vyskoky-na-bednu.gif\" alt=\"HIIT: V\u00fdskoky na bednu\" class=\"wp-image-711865\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Angli\u010d\u00e1ci (Burpees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchoz\u00ed poloha:<\/strong> Postavte se s chodidly na \u0161\u00ed\u0159ku ramen a rukama voln\u011b pod\u00e9l t\u011bla.<\/li>\n\n\n\n<li><strong>Proveden\u00ed:<\/strong> Nadechn\u011bte se, pokr\u010dte kolena a p\u0159ejd\u011bte do d\u0159epu. Polo\u017ete ruce na zem p\u0159ed sebe a z\u00e1rove\u0148 vysko\u010dte nohama dozadu do pozice planku. Pak pokr\u010dte pa\u017ee v loktech a p\u0159es klik si lehn\u011bte cel\u00fdm t\u011blem na <a href=\"https:\/\/gymbeam.cz\/podlozky-na-cviceni\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>. Potom hned s v\u00fddechem zatla\u010dte rukama do podlo\u017eky, narovnejte pa\u017ee a z\u00e1rove\u0148 sko\u010dte nohama zp\u011bt k ruk\u00e1m. P\u0159ejd\u011bte zp\u011bt do d\u0159epu, a nakonec vysko\u010dte vzh\u016fru a vzpa\u017ete. Pot\u00e9 nava\u017ete dal\u0161\u00edm opakov\u00e1n\u00edm.<\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Varianty cviku: <\/strong>M\u016f\u017eete vyzkou\u0161et tak\u00e9 polovi\u010dn\u00ed angli\u010d\u00e1ky, p\u0159i kter\u00fdch nebudete zcela doleh\u00e1vat na zem, ale zastav\u00edte se v pozici planku.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"852\" height=\"479\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/03\/anglicaci.gif\" alt=\"HIIT: Angli\u010d\u00e1ci\" class=\"wp-image-711817\" title=\"HIIT: Angli\u010d\u00e1ci\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_na_cele_telo\"><\/span>HIIT na cel\u00e9 t\u011blo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vyzkou\u0161ejte tak\u00e9 HIIT na cel\u00e9 t\u011blo podle na\u0161eho tr\u00e9ninkov\u00e9ho videa. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Intenzivn\u00ed HIIT tr\u00e9nink na spalov\u00e1n\u00ed tuku a zlep\u0161en\u00ed kondice l Kamila Pavl\u00ed\u010dkov\u00e1 l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/3qhiCAVFI8E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe> \n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kam_dal\"><\/span>Kam d\u00e1l?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dal\u0161\u00ed cviky s vlastn\u00ed vahou, kter\u00e9 se hod\u00ed do HIITu, najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/12-cviku-s-vlastni-vahou-ktere-vas-dostanou-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 cvik\u016f s vlastn\u00ed vahou, kter\u00e9 dostanou do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/li>\n\n\n\n<li>Pokud chcete vyzkou\u0161et HIIT na b\u0159icho, 2 vzorov\u00e9 tr\u00e9ninky na v\u00e1s \u010dekaj\u00ed v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/trenink-na-vypracovane-bricho-do-15-minut-efektivni-hiit-na-six-pack-spodni-bricho-i-boky\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tr\u00e9nink na vypracovan\u00e9 b\u0159icho do 15 minut? Efektivn\u00ed HIIT na six-pack, spodn\u00ed b\u0159icho a boky.<\/a><\/strong><\/li>\n\n\n\n<li>\u00da\u010dinn\u00fd HIIT na b\u0159icho zase sestav\u00edte tak\u00e9 ze cvik\u016f z \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/21-nejlepsich-cviku-na-bricho\/\" target=\"_blank\" rel=\"noreferrer noopener\">21 nejlep\u0161\u00edch cvik\u016f na b\u0159icho s vlastn\u00ed vahou.<\/a><\/strong><\/li>\n\n\n\n<li>HIIT si m\u016f\u017eete vytvo\u0159it tak\u00e9 ze cvik\u016f se z\u00e1t\u011b\u017eovou vestou, kter\u00e9 najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/10-nejlepsich-cviku-na-cele-telo-se-zatezovou-vestou\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nejlep\u0161\u00edch cvik\u016f na cel\u00e9 t\u011blo se z\u00e1t\u011b\u017eovou vestou.&nbsp;<\/strong><\/a><\/li>\n\n\n\n<li>Zacvi\u010dit si m\u016f\u017eete i HIIT zam\u011b\u0159en\u00fd na zadek. Za\u0159a\u010fte nap\u0159\u00edklad cviky z \u010dl\u00e1nku<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/cviky-na-zadek-nohy-v-pohodli-domova\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dom\u00e1c\u00ed tr\u00e9nink na zadek a nohy. 14 efektivn\u00edch cvik\u016f s vlastn\u00ed vahou.<\/a>&nbsp;&nbsp;<\/strong><\/li>\n\n\n\n<li>Plank je ide\u00e1ln\u00edm cvikem do HIITu. Vyzkou\u0161ejte n\u011bkterou z<strong> <a href=\"https:\/\/gymbeam.cz\/blog\/nejlepsi-variace-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 nejefektivn\u011bj\u0161\u00edch variant planku.&nbsp;<\/a><\/strong><\/li>\n\n\n\n<li>Cvi\u010den\u00ed si m\u016f\u017eete zpest\u0159it tak\u00e9 kruhov\u00fdm tr\u00e9ninkem. Pro inspiraci nav\u0161tivte \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/posilte-stred-tela-pomoci-kruhoveho-treninku-bricha\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kruhov\u00fd tr\u00e9nink b\u0159icha: Cesta k six-packu a siln\u00e9mu st\u0159edu t\u011bla.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je skv\u011blou volbou pro ka\u017ed\u00e9ho, kdo si chce <strong>kvalitn\u011b zacvi\u010dit za pouh\u00fdch 20 minut. <\/strong>I za tak kr\u00e1tkou dobu sp\u00e1l\u00edte d\u00edky vysok\u00e9 intenzit\u011b spoustu kalori\u00ed a nakopnete metabolismus. Z\u00e1rove\u0148 zapracujete na sv\u00e9 fyzi\u010dce a podpo\u0159\u00edte udr\u017een\u00ed sval\u016f v p\u0159\u00edpad\u011b, \u017ee se sna\u017e\u00edte zhubnout. M\u016f\u017eete si zacvi\u010dit podle na\u0161eho vzorov\u00e9ho tr\u00e9ninku nebo si <strong>HIIT upravte dle sv\u00fdch preferenc\u00ed <\/strong>aza\u0159a\u010fte jin\u00e9 kardio cviky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Byl pro v\u00e1s tento \u010dl\u00e1nek p\u0159\u00ednosn\u00fd? Pokud ano, sd\u00edlejte jej i se sv\u00fdmi p\u0159\u00e1teli a pod\u011blte se s nimi o inspiraci na kardio HIIT.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome Workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>M\u00e1te jen 20 minut, ale chcete se po\u0159\u00e1dn\u011b zapotit? V tom p\u0159\u00edpad\u011b vyzkou\u0161ejte n\u00e1\u0161 kardio HIIT, kter\u00fd prov\u011b\u0159\u00ed va\u0161i kondici a nakopne metabolismus. V \u010dl\u00e1nku najdete vzorov\u00fd intervalov\u00fd tr\u00e9nink s variantami pro za\u010d\u00e1te\u010dn\u00edky i pokro\u010dil\u00e9. <\/p>\n","protected":false},"author":129,"featured_media":711718,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[29],"tags":[6441,6489,6174,7479],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-711717","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-treninkove-plany","8":"tag-cviky-s-vlastni-vahou","9":"tag-domaci-trenink","10":"tag-hiit-trenink","11":"tag-trenink","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT: 20minutov\u00fd tr\u00e9nink na spalov\u00e1n\u00ed tuk\u016f a lep\u0161\u00ed fyzi\u010dku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fit HIIT workout pro \u017eeny i mu\u017ee. 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