{"id":712023,"date":"2025-03-24T13:09:07","date_gmt":"2025-03-24T12:09:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=712023"},"modified":"2025-05-13T11:21:20","modified_gmt":"2025-05-13T09:21:20","slug":"hiit-trening-na-spalovanie-tukov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/","title":{"rendered":"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu 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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#Co_je_to_HIIT\" title=\"\u010co je to HIIT?\">\u010co 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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#Preco_vyskusat_kardio_HIIT_5_najvacsich_benefitov\" title=\"Pre\u010do vysk\u00fa\u0161a\u0165 kardio HIIT? 5 najv\u00e4\u010d\u0161\u00edch benefitov\">Pre\u010do vysk\u00fa\u0161a\u0165 kardio HIIT? 5 najv\u00e4\u010d\u0161\u00edch benefitov<\/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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#Kardio_HIIT_vzorovy_trening_pre_lepsiu_postavu_i_fyzicku\" title=\"Kardio HIIT: vzorov\u00fd tr\u00e9ning pre lep\u0161iu postavu i fyzi\u010dku\">Kardio HIIT: vzorov\u00fd tr\u00e9ning pre lep\u0161iu 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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#5_cvikov_do_kardio_HIITu\" title=\"5 cvikov do kardio HIITu\">5 cvikov do kardio HIITu<\/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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#HIIT_na_cele_telo\" title=\"HIIT na cel\u00e9 telo\">HIIT na cel\u00e9 telo<\/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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#Kam_dalej\" title=\"Kam \u010falej?\">Kam \u010falej?<\/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.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako len z 20 min\u00fat na tr\u00e9ning vy\u0165a\u017ei\u0165 maximum? Odpove\u010fou je HIIT, ktor\u00fd <strong>kombinuje kr\u00e1tke intenz\u00edvne intervaly cvi\u010denia s odpo\u010dinkov\u00fdmi pauzami. <\/strong>V\u010faka tomu sp\u00e1lite za kr\u00e1tky \u010das poriadnu porciu kal\u00f3ri\u00ed a z\u00e1rove\u0148 precvi\u010d\u00edte cel\u00e9 telo. \u010ci u\u017e je va\u0161\u00edm cie\u013eom chudnutie, alebo mak\u00e1te na svojej kond\u00edcii, HIIT je ide\u00e1lna vo\u013eba. Po\u010fme sa spolo\u010dne pozrie\u0165 na benefity kardio HIITu, vhodn\u00e9 cviky a zostavenie samotn\u00e9ho tr\u00e9ningu.    <\/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>\u010co 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>vysokointenz\u00edvny intervalov\u00fd tr\u00e9ning,<\/strong> ktor\u00fd strieda \u00faseky cvi\u010denia s kr\u00e1tkymi pauzami na odpo\u010dinok. V jednom intervale tak cvi\u010d\u00edte na maximum a v druhom odpo\u010d\u00edvate, pr\u00edpadne zarad\u00edte \u013eah\u0161\u00ed akt\u00edvny pohyb. Cykly intenz\u00edvneho cvi\u010denia a odpo\u010dinku (\u013eah\u0161ieho pohybu) opakujete, k\u00fdm nedokon\u010d\u00edte cel\u00fa s\u00e9riu.  <\/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\u013a\u017eka intervalov: <\/strong>Obvykle 10 \u2013 60 sek\u00fand cvi\u010denia, pauzy trvaj\u00fa 10 \u2013 60 sek\u00fand.<\/li>\n\n\n\n<li><strong>N\u00e1ro\u010dnos\u0165 tr\u00e9ningu: <\/strong>Za\u010diato\u010dn\u00edci maj\u00fa \u00faseky cvi\u010denia a pauzy typicky rovnako dlh\u00e9, napr\u00edklad 30 sek\u00fand cvi\u010denia a potom 30 sek\u00fand pauza. V niektor\u00fdch pr\u00edpadoch m\u00f4\u017ee by\u0165 pauza aj dlh\u0161ia. Nesk\u00f4r, ke\u010f sa im kond\u00edcia zlep\u0161uje, pauzu skracuj\u00fa a intervaly cvi\u010denia predl\u017euj\u00fa.   <\/li>\n\n\n\n<li><strong>Variabilita: <\/strong>Sk\u00fasen\u00ed \u0161portovci sa m\u00f4\u017eu dosta\u0165 a\u017e na 60-sekundov\u00e9 \u00faseky cvi\u010denia, za ktor\u00fdmi nasleduje len 15-sekundov\u00e1 pauza. Namiesto pauzy m\u00f4\u017eu tie\u017e robi\u0165 menej intenz\u00edvny variant cviku. Napr\u00edklad na drepy s v\u00fdskokom nadvia\u017eu drepmi bez v\u00fdskoku.  <\/li>\n\n\n\n<li><strong>Po\u010det cyklov <\/strong>(striedanie intervalu cvi\u010denia a odpo\u010dinku): Odv\u00edja sa od po\u010dtu cvikov, pri klasickom HIITe sa pohybuje medzi 3 \u2013 6. V pr\u00edpade tabaty je to 8 cyklov.  <\/li>\n\n\n\n<li><strong>Po\u010det s\u00e9ri\u00ed:<\/strong> Naj\u010dastej\u0161ie 2 \u2013 5 v z\u00e1vislosti od kond\u00edcie a preferovanej d\u013a\u017eky tr\u00e9ningu.<\/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\">Ako si str\u00e1\u017ei\u0165 \u010das po\u010das HIITu? <strong><\/strong><\/h3>\n\n\n\n<p>Na sledovanie jednotliv\u00fdch intervalov cvi\u010denia a odpo\u010dinku m\u00f4\u017eete vyu\u017ei\u0165 mobiln\u00fa <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">aplik\u00e1ciu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">workout timer<\/a>. Ten pon\u00faka HIIT re\u017eim, v ktorom si \u013eahko nastav\u00edte d\u013a\u017eku jednotliv\u00fdch intervalov pod\u013ea potreby. V\u010faka tomu sa m\u00f4\u017eete maxim\u00e1lne s\u00fastredi\u0165 na tr\u00e9ning.   <\/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>Viac o HIITe sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/klasicke-kardio-alebo-hiit-trening-co-spaluje-tuk-lepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Klasick\u00e9 kardio alebo HIIT tr\u00e9ning \u2013 \u010do spa\u013euje tuk lep\u0161ie?<\/strong><\/a><\/li>\n\n\n\n<li>Medzi HIIT cvi\u010denie patr\u00ed aj tabata, o ktorej sa dozviete viac v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: efekt\u00edvny tr\u00e9ning cel\u00e9ho tela, na ktor\u00fd sta\u010d\u00ed 12 min\u00fat.<\/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.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151.jpg\" alt=\"\u010co je to HIIT?\" class=\"wp-image-711751\" title=\"\u010co 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=\"Preco_vyskusat_kardio_HIIT_5_najvacsich_benefitov\"><\/span>Pre\u010do vysk\u00fa\u0161a\u0165 kardio HIIT? 5 najv\u00e4\u010d\u0161\u00edch benefitov <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na klasick\u00e9 kardio v podobe <a href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">behu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\">jazdy na bicykli<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veslovacom trena\u017e\u00e9ri<\/a> s d\u013a\u017ekou minim\u00e1lne 30 min\u00fat nie je v\u017edy \u010das. Tento aer\u00f3bny tr\u00e9ning s ni\u017e\u0161ou a\u017e strednou intenzitou m\u00e1 s\u00edce mnoho zdravotn\u00fdch benefitov, ale nie ka\u017ed\u00fd je fan\u00fa\u0161ikom t\u00fdchto aktiv\u00edt. <strong>Na\u0161\u0165astie existuje HIIT, ktor\u00fd je pre n\u00e1\u0161 organizmus rovnako pr\u00ednosn\u00fd. <\/strong>Dok\u00e1\u017ee spestri\u0165 tr\u00e9ning a nezaberie to\u013eko \u010dasu. V ide\u00e1lnom pr\u00edpade sa vyplat\u00ed v tr\u00e9ningu strieda\u0165 oba typy z\u00e1\u0165a\u017ee, aby ste vy\u0165a\u017eili maximum z oboch svetov.<\/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 efekt\u00edvne spa\u013eova\u0165 kal\u00f3rie a podpor\u00edte chudnutie<strong><\/strong><\/h3>\n\n\n\n<p>HIIT je zn\u00e1my svojou schopnos\u0165ou <strong>spa\u013eova\u0165 kal\u00f3rie nielen po\u010das cvi\u010denia, ale aj po jeho skon\u010den\u00ed. <\/strong>Tento jav je zn\u00e1my ako <strong>EPOC <\/strong>(Excess Post-exercise Oxygen Consumption), teda zv\u00fd\u0161en\u00e1 spotreba kysl\u00edka po cvi\u010den\u00ed, ktor\u00e1 vedie k vy\u0161\u0161iemu energetick\u00e9mu v\u00fddaju aj v pokojovom stave. Tento jav je zn\u00e1my aj ako <a href=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" target=\"_blank\" rel=\"noreferrer noopener\">zr\u00fdchlen\u00fd metabolizmus<\/a> a v podstate to znamen\u00e1, \u017ee va\u0161e telo pokra\u010duje v spa\u013eovan\u00ed kal\u00f3ri\u00ed aj nieko\u013eko hod\u00edn po tr\u00e9ningu, \u010do <strong>m\u00f4\u017ee v\u00fdznamne podpori\u0165 proces <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-si-ulahcit-chudnutie-a-dostat-se-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>chudnutia<\/strong><\/a><strong>.<\/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>Ak je chudnutie va\u0161\u00edm hlavn\u00fdm cie\u013eom a chcete sa dozvedie\u0165, ako to dosiahnu\u0165, v\u0161etko podstatn\u00e9 sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/jednoduche-zaklady-chudnutia-budete-prekvapeni-co-je-naozaj-dolezite\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jednoduch\u00e9 z\u00e1klady chudnutia: budete prekvapen\u00ed, \u010do je naozaj d\u00f4le\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.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-2040962182-1124x749.jpg\" alt=\"Pre\u010do cvi\u010di\u0165 HIIT?\" class=\"wp-image-711767\" title=\"Pre\u010do cvi\u010di\u0165 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 svoju kond\u00edciu<strong><\/strong><\/h3>\n\n\n\n<p>Ke\u010f budete pravidelne cvi\u010di\u0165 HIIT v r\u00e1mci svojho tr\u00e9ningov\u00e9ho pl\u00e1nu, m\u00f4\u017eete tak zlep\u0161i\u0165 svoju kardiovaskul\u00e1rnu kond\u00edciu (VO2 max), teda<strong> schopnos\u0165 srdca, p\u013e\u00fac a ciev dod\u00e1va\u0165 kysl\u00edk do svalov pri pohybe. <\/strong>Intenz\u00edvne intervaly toti\u017e v\u00fdrazne zvy\u0161uj\u00fa srdcov\u00fa frekvenciu a na to reaguj\u00fa adapta\u010dn\u00e9 mechanizmy organizmu, \u010do potom vedie k <strong>efekt\u00edvnej\u0161ej funkcii t\u00fdchto org\u00e1nov. <\/strong>V\u010faka lep\u0161ej kond\u00edcii budete \u013eah\u0161ie zvl\u00e1da\u0165 nielen cvi\u010denie, ale tie\u017e sa to\u013eko nezad\u00fdchate pri ch\u00f4dzi do schodov alebo dobiehan\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. Podpor\u00edte udr\u017eanie svalovej hmoty pri chudnut\u00ed<strong><\/strong><\/h3>\n\n\n\n<p>Vytrvalostn\u00e9 \u0161porty m\u00f4\u017eu najm\u00e4 pri vy\u0161\u0161om <a href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\">kalorickom deficite<\/a> vies\u0165 nielen k spa\u013eovaniu tukov, ale tie\u017e svalovej hmoty. HIIT v prvom rade netrv\u00e1 tak dlho, aby telo muselo vyu\u017e\u00edva\u0165 svaly ako zdroj energie. <strong> V\u010faka komplexn\u00fdm cvikom, ktor\u00e9 s\u00fa spravidla s\u00fa\u010das\u0165ou HIITu, svaly zap\u00e1jate intenz\u00edvnej\u0161ie. <\/strong>Telu tak d\u00e1te sign\u00e1l o tom, \u017ee svaly e\u0161te potrebujete a nem\u00e1 sa ich zbavova\u0165. V\u010faka tomu ide o efekt\u00edvny tr\u00e9ning pre \u013eud\u00ed, ktor\u00ed chc\u00fa <strong>schudn\u00fa\u0165 tuk a udr\u017ea\u0165 si maximum svalovej 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 pr\u00edpade, \u017ee je va\u0161ou prioritou naberanie svalovej hmoty, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 v\u00fd\u017eivov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov.<\/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.com\/blog\/wp-content\/uploads\/2025\/03\/iStock-1269278720-1124x749.jpg\" alt=\"HIIT na spa\u013eovanie tuku\" class=\"wp-image-711785\" title=\"HIIT na spa\u013eovanie 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\u00e1tky \u010das stihnete kvalitn\u00fd tr\u00e9ning<strong><\/strong><\/h3>\n\n\n\n<p>Jednou z najv\u00e4\u010d\u0161\u00edch v\u00fdhod HIIT je jeho \u010dasov\u00e1 efektivita. Kr\u00e1tke, ale intenz\u00edvne tr\u00e9ningy umo\u017e\u0148uj\u00fa dosiahnu\u0165 porovnate\u013en\u00e9 a v niektor\u00fdch pr\u00edpadoch dokonca lep\u0161ie v\u00fdsledky ako dlh\u0161ie kardio s ni\u017e\u0161ou intenzitou. To je ide\u00e1lne pre t\u00fdch, ktor\u00ed maj\u00fa nabit\u00fd program, no napriek tomu chc\u00fa <strong>v\u00fdsledky z h\u013eadiska kond\u00edcie, zdravia a chudnutia.<\/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\u00e9ning si m\u00f4\u017eete prisp\u00f4sobi\u0165<strong><\/strong><\/h3>\n\n\n\n<p>HIIT zapadne do tr\u00e9ningov\u00e9ho pl\u00e1nu<strong> za\u010diato\u010dn\u00edkom a ostrie\u013ean\u00fdm \u0161portovcom. <\/strong>M\u00f4\u017eete do\u0148 vybra\u0165 cviky s <a href=\"https:\/\/gymbeam.sk\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\">pom\u00f4ckami<\/a> aj bez nich a s r\u00f4znou n\u00e1ro\u010dnos\u0165ou. Navy\u0161e nemus\u00ed \u00eds\u0165 len o klasick\u00e9 cviky, intervalov\u00e1 sch\u00e9ma sa d\u00e1 prenies\u0165 napr\u00edklad aj do be\u017eeck\u00e9ho tr\u00e9ningu. <strong>HIIT beh <\/strong>m\u00f4\u017ee vyzera\u0165 tak, \u017ee 30 sek\u00fand pobe\u017e\u00edte maxim\u00e1lnou r\u00fdchlos\u0165ou a potom na 30 sek\u00fand prejdete do ch\u00f4dze alebo spomal\u00edte tempo. Pod\u013ea svojich preferenci\u00ed si m\u00f4\u017eete nastavi\u0165 aj d\u013a\u017eku intervalu cvi\u010denia a odpo\u010dinku. Svoj<strong> fit HIIT workout na mieru<\/strong> si tak m\u00f4\u017ee zostavi\u0165 ka\u017ed\u00fd.<\/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=\"29117,36229,50953,86038,100246\" ><\/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_trening_pre_lepsiu_postavu_i_fyzicku\"><\/span>Kardio HIIT: vzorov\u00fd tr\u00e9ning pre lep\u0161iu postavu i fyzi\u010dku<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S\u00fa\u010das\u0165ou kardio HIITu s\u00fa <strong>komplexn\u00e9 cviky, pri ktor\u00fdch zapoj\u00edte svaly cel\u00e9ho tela. <\/strong>\u010co sa t\u00fdka d\u013a\u017eky intervalov cvi\u010denia a odpo\u010dinku, vyberte si sch\u00e9mu pod\u013ea svojej kond\u00edcie (pre za\u010diato\u010dn\u00edkov alebo pokro\u010dil\u00fdch). Za\u010dnite cvi\u010debn\u00fdm intervalom, nasleduje pauza medzi cvikmi, potom \u010fal\u0161\u00ed cvi\u010debn\u00fd interval a\u017e dovtedy, k\u00fdm nedokon\u010d\u00edte s\u00e9riu. Po celej s\u00e9rii zara\u010fte o nie\u010do dlh\u0161iu pauzu a pokra\u010dujte \u010fal\u0161\u00edm kolom.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E\u0161te pred t\u00fdm, ne\u017e sa do tr\u00e9ningu pust\u00edte, cviky si vysk\u00fa\u0161ajte. Zara\u010fte tie\u017e aspo\u0148 kr\u00e1tku rozcvi\u010dku v podobe rozh\u00fdbania k\u013abov cel\u00e9ho tela. Po skon\u010den\u00ed tr\u00e9ningu sa m\u00f4\u017eete jemne pretiahnu\u0165.   <\/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\u00e9ningu pre za\u010diato\u010dn\u00edkov<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u013a\u017eka cvi\u010debn\u00e9ho intervalu:<\/strong> 30 sek\u00fand <\/li>\n\n\n\n<li><strong>Pauza medzi cvikmi:<\/strong> 30 sek\u00fand<\/li>\n\n\n\n<li><strong>Pauza medzi s\u00e9riami:<\/strong> 40 sek\u00fand<\/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 intervalov: <\/strong>5<\/li>\n\n\n\n<li><strong>Trvanie tr\u00e9ningu:<\/strong> 20 min\u00fat (bez warm-up a cool-down)<\/li>\n\n\n\n<li><strong>Po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed (len akt\u00edvna f\u00e1za): <\/strong>65 kg \u017eena sp\u00e1li pribli\u017ene 125 kcal, 80 kg mu\u017e pribli\u017ene 167 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<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\u00e9ningu pre pokro\u010dil\u00fdch<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>D\u013a\u017eka cvi\u010debn\u00e9ho intervalu:<\/strong> 40 sek\u00fand<\/li>\n\n\n\n<li><strong>Pauza medzi cvikmi:<\/strong> 20 sek\u00fand<\/li>\n\n\n\n<li><strong>Pauza medzi s\u00e9riami:<\/strong> 30 sek\u00fand<\/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 intervalov: <\/strong>5<\/li>\n\n\n\n<li><strong>Trvanie tr\u00e9ningu:<\/strong> 20 min\u00fat (bez warm-up a cool-down)<\/li>\n\n\n\n<li><strong>Po\u010det sp\u00e1len\u00fdch kal\u00f3ri\u00ed (len akt\u00edvna f\u00e1za): <\/strong>65 kg \u017eena sp\u00e1li pribli\u017ene 154 kcal, 80 kg mu\u017e pribli\u017ene 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.com\/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_cvikov_do_kardio_HIITu\"><\/span>5 cvikov do kardio HIITu <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na tr\u00e9ning si pripravte <a href=\"https:\/\/gymbeam.sk\/svihadla\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161vihadlo<\/a>, <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">plyometrick\u00fa debnu<\/a> a <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">cvi\u010debn\u00fa podlo\u017eku<\/a>. Ak cvi\u010d\u00edte doma, urobte si okolo seba dostato\u010dn\u00fd vo\u013en\u00fd priestor. Tento tr\u00e9ning sa v\u0161ak hod\u00ed aj do fitka a na workoutov\u00e9 ihrisko. Namiesto debne m\u00f4\u017eete vyskakova\u0165 napr\u00edklad na ni\u017e\u0161\u00ed m\u00farik \u010di pevn\u00fa lavicu.    <\/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\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami ved\u013ea seba, pa\u017ee mierne pokr\u010dte v lak\u0165och a dr\u017ete ich ved\u013ea tela. <\/li>\n\n\n\n<li><strong>Postup: <\/strong>S v\u00fddychom sa rozsko\u010dte chodidlami na \u0161\u00edrku v\u00e4\u010d\u0161iu, ako je vzdialenos\u0165 va\u0161ich ramien. Z\u00e1rove\u0148 vzpa\u017ete mierne pokr\u010den\u00e9 pa\u017ee. S n\u00e1dychom sa vr\u00e1\u0165te do v\u00fdchodiskovej poz\u00edcie a plynule nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.   <\/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\u010dnos\u0165 cvikov m\u00f4\u017eete zv\u00fd\u0161i\u0165 oble\u010den\u00edm si <a href=\"https:\/\/gymbeam.sk\/zatazova-vesta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1\u0165a\u017eovej vesty<\/a> alebo pridan\u00edm <a href=\"https:\/\/gymbeam.sk\/zavazia-na-zapastia-a-clenky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">z\u00e1\u0165a\u017ee na z\u00e1p\u00e4stia \u010di \u010dlenky<\/a>. <\/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.com\/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\u00e1kanie cez \u0161vihadlo (Basic Jump Rope)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami ved\u013ea seba, <a href=\"https:\/\/gymbeam.sk\/svihadlo-metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0161vihadlo<\/a> uchopte za rukov\u00e4ti a lanko polo\u017ete za seba.<\/li>\n\n\n\n<li><strong>Postup: <\/strong>Za\u010dnite dynamickou rot\u00e1ciou v z\u00e1p\u00e4st\u00ed dopredu. Ke\u010f sa v\u00e1m \u0161vihadlo dostane nad hlavu, mierne pokr\u010dte kolen\u00e1. A\u017e sa bude lanko bl\u00ed\u017ei\u0165 k va\u0161im chodidl\u00e1m, vysko\u010dte nieko\u013eko centimetrov nad zem. N\u00e1sledne nadvia\u017ete \u010fal\u0161\u00edm opakovan\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>Ak nem\u00e1te \u0161vihadlo poruke alebo okolo seba nem\u00e1te dostato\u010dn\u00fd priestor, m\u00f4\u017eete sk\u00e1ka\u0165 na mieste. V dom\u00e1cich podmienkach ocen\u00edte tie\u017e <strong><a href=\"https:\/\/gymbeam.sk\/svihadlo-devotion-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">bezdr\u00f4tov\u00e9 \u0161vihadlo<\/a><\/strong>, s ktor\u00fdm nehroz\u00ed zakopnutie cez lanko ani zachytenie sa o n\u00e1bytok. <\/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.com\/blog\/wp-content\/uploads\/2025\/03\/C1576_41-ezgif.com-optimize.gif\" alt=\"HIIT: Sk\u00e1kanie cez \u0161vihadlo\" class=\"wp-image-711833\" title=\"HIIT: Sk\u00e1kanie cez \u0161vihadlo\"\/><\/figure>\n\n\n\n<p>Ak si chcete da\u0165 HIIT len so \u0161vihadlom, in\u0161pir\u00e1ciu na tr\u00e9ning n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-skakat-cez-svihadlo-6-cvikov-a-3-hiit-treningy-na-intenzivne-spalovanie-kalorii\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako sk\u00e1ka\u0165 cez \u0161vihadlo? 6 cvikov a 3 HIIT tr\u00e9ningy na intenz\u00edvne spa\u013eovanie kal\u00f3ri\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 debnu s pritahnut\u00edm kolena k hrudn\u00edku (Box Step-Ups With Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa pred <a href=\"https:\/\/gymbeam.sk\/plyometricka-bedna-plyobox-wood-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">debnu<\/a> s chodidlami ved\u013ea seba. Pa\u017ee dr\u017ete pri tele a mierne ich pokr\u010dte v lak\u0165och.  <\/li>\n\n\n\n<li><strong>Postup: <\/strong>Jedno chodidlo zdvihnite, polo\u017ete ho na debnu a preneste na\u0148 v\u00e1hu. Potom nohu s v\u00fddychom narovnajte a z\u00e1rove\u0148 zdvihnite aj druh\u00fa. T\u00fa v\u0161ak na debnu nepokladajte, ale rovno ju dynamicky pritiahnite kolenom k hrudn\u00edku. Pri zdvihnut\u00ed kolena mierne predpa\u017ete opa\u010dn\u00fa pokr\u010den\u00fa ruku, \u010do v\u00e1m pom\u00f4\u017ee s udr\u017ean\u00edm rovnov\u00e1hy. Ak nezvl\u00e1dnete bez straty stability pritiahnu\u0165 koleno a\u017e k hrudn\u00edku, sta\u010d\u00ed len pokr\u010di\u0165 koleno a chodidlo zdvihn\u00fa\u0165 p\u00e1r centimetrov nad debnu. Potom sa s n\u00e1dychom vr\u00e1\u0165te do v\u00fdchodiskovej polohy a nadvia\u017ete opakovan\u00edm na druh\u00fa nohu.     <\/li>\n\n\n\n<li><strong>\u010cast\u00e9 chyby: <\/strong>Nekoordinovan\u00fd \u010di nestabiln\u00fd pohyb.<\/li>\n\n\n\n<li><strong>Varianta cviku: <\/strong>U za\u010diato\u010dn\u00edkov sta\u010d\u00ed v\u00fdstup obomi nohami na debnu (bez zdv\u00edhania kolena). Pokro\u010dil\u00ed m\u00f4\u017eu prida\u0165 v hornej f\u00e1ze e\u0161te v\u00fdskok na jednej nohe.  <\/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.com\/blog\/wp-content\/uploads\/2025\/03\/vystupy-na-bednu.gif\" alt=\"HIIT: V\u00fdstupy na debnu\" class=\"wp-image-711881\" title=\"HIIT: V\u00fdstupy na debnu\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. V\u00fdskoky na debnu (Box Jump)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha: <\/strong>Postavte sa pred debnu s chodidlami ved\u013ea seba. Pa\u017ee dr\u017ete pri tele a mierne ich pokr\u010dte v lak\u0165och.  <\/li>\n\n\n\n<li><strong>Postup: <\/strong>Mierne pokr\u010dte kolen\u00e1 a potom s v\u00fddychom dynamicky vysko\u010dte obomi nohami na debnu. Pri v\u00fdskoku si pom\u00f4\u017ete aj pohybom pokr\u010den\u00fdch pa\u017e\u00ed dopredu. Narovnajte sa, s n\u00e1dychom zost\u00fapte dole a nadvia\u017ete \u010fal\u0161\u00edm opakovan\u00edm.   <\/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\u010diato\u010dn\u00edci volia ni\u017e\u0161iu debnu, pokro\u010dil\u00ed si ju, naopak, m\u00f4\u017eu oto\u010di\u0165 na najvy\u0161\u0161iu stranu. \u010eal\u0161ou \u00farov\u0148ou je prid\u00e1vanie <a href=\"https:\/\/gymbeam.sk\/kotuc-competition-bumper-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kot\u00fa\u010dov<\/a> na debnu, \u010d\u00edm e\u0161te zv\u00fd\u0161ite v\u00fdskok. V takom pr\u00edpade dbajte na maxim\u00e1lnu opatrnos\u0165, aby sa v\u00e1m kot\u00fa\u010d pod nohami nevy\u0161mykol.   <\/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.com\/blog\/wp-content\/uploads\/2025\/03\/vyskoky-na-bednu.gif\" alt=\"HIIT: V\u00fdskoky na debnu\" class=\"wp-image-711865\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Angli\u010d\u00e1ky (Burpees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u00fdchodiskov\u00e1 poloha:<\/strong> Postavte sa s chodidlami na \u0161\u00edrku ramien a s rukami vo\u013ene pozd\u013a\u017e tela.<\/li>\n\n\n\n<li><strong>Postup:<\/strong> Nad\u00fdchnite sa, pokr\u010dte kolen\u00e1 a prejdite do drepu. Polo\u017ete ruky na zem pred seba a z\u00e1rove\u0148 vysko\u010dte nohami dozadu do poz\u00edcie planku. Potom pokr\u010dte pa\u017ee v lak\u0165och a cez k\u013euk si \u013eahnite cel\u00fdm telom na <a href=\"https:\/\/gymbeam.sk\/podlozky-na-cvicenie\" target=\"_blank\" rel=\"noreferrer noopener\">podlo\u017eku<\/a>. Potom hne\u010f s v\u00fddychom zatla\u010dte rukami do podlo\u017eky, narovnajte pa\u017ee a z\u00e1rove\u0148 sko\u010dte nohami sp\u00e4\u0165 k ruk\u00e1m. Prejdite nasp\u00e4\u0165 do drepu a nakoniec vysko\u010dte nahor a vzpa\u017ete. Potom nadvia\u017ete \u010fal\u0161\u00edm opakovan\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\u00f4\u017eete vysk\u00fa\u0161a\u0165 aj polovi\u010dn\u00e9 angli\u010d\u00e1ky, pri ktor\u00fdch si nebudete \u00faplne l\u00edha\u0165 na zem, ale zastav\u00edte sa v poz\u00edcii planku. <\/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.com\/blog\/wp-content\/uploads\/2025\/03\/anglicaci.gif\" alt=\"HIIT: Angli\u010d\u00e1ky\" class=\"wp-image-711817\" title=\"HIIT: Angli\u010d\u00e1ky\"\/><\/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 telo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vysk\u00fa\u0161ajte aj HIIT na cel\u00e9 telo pod\u013ea n\u00e1\u0161ho tr\u00e9ningov\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=\"HIIT tr\u00e9ning l Simona Kozerawski l GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/N4DzJ50cmpU?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_dalej\"><\/span>Kam \u010falej?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010eal\u0161ie cviky s vlastnou v\u00e1hou, ktor\u00e9 sa hodia do HIITu, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/12-cvikov-s-vlastnou-vahou-ktore-vas-dostanu-do-formy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 cvikov s vlastnou v\u00e1hou, ktor\u00e9 dostan\u00fa do formy ka\u017ed\u00e9ho.<\/strong><\/a><\/li>\n\n\n\n<li>Ak chcete vysk\u00fa\u0161a\u0165 HIIT na brucho, 2 vzorov\u00e9 tr\u00e9ningy na v\u00e1s \u010dakaj\u00fa v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/20-minutovy-trening-na-ploche-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tr\u00e9ning na vypracovan\u00e9 brucho do 15 min\u00fat? <\/a><\/strong><\/li>\n\n\n\n<li>\u00da\u010dinn\u00fd HIIT na brucho zase zostav\u00edte aj z cvikov z \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/21-najlepsich-cvikov-na-brucho\/\" target=\"_blank\" rel=\"noreferrer noopener\">21 najlep\u0161\u00edch cvikov na brucho s vlastnou v\u00e1hou.<\/a><\/strong><\/li>\n\n\n\n<li>HIIT si m\u00f4\u017eete vytvori\u0165 aj z cvikov so z\u00e1\u0165a\u017eovou vestou, ktor\u00e9 n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-najlepsich-cvikov-na-cele-telo-so-zatazovou-vestou\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch cvikov na cel\u00e9 telo so z\u00e1\u0165a\u017eovou vestou. <\/strong><\/a> <\/li>\n\n\n\n<li>Zacvi\u010di\u0165 si m\u00f4\u017eete i HIIT zameran\u00fd na zadok. Zara\u010fte napr\u00edklad cviky z \u010dl\u00e1nku <strong> <a href=\"https:\/\/gymbeam.sk\/blog\/cviky-na-zadok-nohy-v-pohodli-domova\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dom\u00e1ci tr\u00e9ning na zadok a nohy. <\/a>  <\/strong><\/li>\n\n\n\n<li>Plank je ide\u00e1lny cvik do HIITu. Vysk\u00fa\u0161ajte niektor\u00fd z<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-variacie-planku\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 najefekt\u00edvnej\u0161\u00edch variantov planku. <\/a><\/strong>  <\/li>\n\n\n\n<li>Cvi\u010denie si m\u00f4\u017eete spestri\u0165 aj kruhov\u00fdm tr\u00e9ningom. In\u0161pir\u00e1ciu n\u00e1jdete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.sk\/blog\/posilnite-stred-tela-pomocou-kruhoveho-treningu-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kruhov\u00fd tr\u00e9ning brucha: cesta k six-packu a siln\u00e9mu stredu tela.<\/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_vziat\"><\/span>\u010co si z toho vzia\u0165?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je skvelou vo\u013ebou pre ka\u017ed\u00e9ho, kto si chce <strong>kvalitne zacvi\u010di\u0165 len za 20 min\u00fat. <\/strong>Aj za tak\u00fd kr\u00e1tky \u010das sp\u00e1lite v\u010faka vysokej intenzite ve\u013ea kal\u00f3ri\u00ed a nakopnete metabolizmus. Z\u00e1rove\u0148 zapracujete na svojej fyzi\u010dke a podpor\u00edte udr\u017eanie svalov v pr\u00edpade, \u017ee sa sna\u017e\u00edte schudn\u00fa\u0165. M\u00f4\u017eete si zacvi\u010di\u0165 pod\u013ea n\u00e1\u0161ho vzorov\u00e9ho tr\u00e9ningu alebo si <strong>HIIT upravte pod\u013ea svojich preferenci\u00ed <\/strong>a zara\u010fte aj in\u00e9 kardio cviky.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o in\u0161pir\u00e1ciu na kardio HIIT.  <\/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 len 20 min\u00fat, ale chcete sa poriadne zapoti\u0165? V tom pr\u00edpade vysk\u00fa\u0161ajte n\u00e1\u0161 kardio HIIT, ktor\u00fd prever\u00ed va\u0161u kond\u00edciu a nakopne v\u00e1\u0161 metabolizmus. V \u010dl\u00e1nku n\u00e1jdete vzorov\u00fd intervalov\u00fd tr\u00e9ning s variantmi pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch.   <\/p>\n","protected":false},"author":129,"featured_media":711731,"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":[3],"tags":[6157,6139,6108,6062],"filter_section":[],"filter_attribute":[13022,13877,13023],"class_list":{"0":"post-712023","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-9-treningove-plany","8":"tag-cviky-s-vlastnou-vahou","9":"tag-domaci-trening","10":"tag-hiit-trening","11":"tag-trening","12":"filter_attribute-domaci-trening-a-hiit","13":"filter_attribute-sport-a-cvicenie-pri-chudnuti","14":"filter_attribute-treningove-plany","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fit HIIT workout pre \u017eeny i mu\u017eov. Intervalov\u00fd kardio tr\u00e9ning pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch na spa\u013eovanie kal\u00f3ri\u00ed, zr\u00fdchlenie metabolizmu, chudnutie i budovanie kond\u00edcie.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hiit-trening-na-spalovanie-tukov\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Fit HIIT workout pre \u017eeny i mu\u017eov. Intervalov\u00fd kardio tr\u00e9ning pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch na spa\u013eovanie kal\u00f3ri\u00ed, zr\u00fdchlenie metabolizmu, chudnutie i budovanie kond\u00edcie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-03-24T12:09:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-13T09:21:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku\",\"datePublished\":\"2025-03-24T12:09:07+00:00\",\"dateModified\":\"2025-05-13T09:21:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\"},\"wordCount\":2552,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png\",\"keywords\":[\"cviky s vlastnou v\u00e1hou\",\"dom\u00e1ci tr\u00e9ning\",\"HIIT tr\u00e9ning\",\"tr\u00e9ning\"],\"articleSection\":[\"Cviky a tr\u00e9ningy\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\",\"name\":\"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png\",\"datePublished\":\"2025-03-24T12:09:07+00:00\",\"dateModified\":\"2025-05-13T09:21:20+00:00\",\"description\":\"Fit HIIT workout pre \u017eeny i mu\u017eov. Intervalov\u00fd kardio tr\u00e9ning pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch na spa\u013eovanie kal\u00f3ri\u00ed, zr\u00fdchlenie metabolizmu, chudnutie i budovanie kond\u00edcie.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"HIIT: 20minutov\u00fd tr\u00e9nink na spalov\u00e1n\u00ed tuk\u016f a lep\u0161\u00ed fyzi\u010dku\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku - GymBeam Blog","description":"Fit HIIT workout pre \u017eeny i mu\u017eov. Intervalov\u00fd kardio tr\u00e9ning pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch na spa\u013eovanie kal\u00f3ri\u00ed, zr\u00fdchlenie metabolizmu, chudnutie i budovanie kond\u00edcie.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/hiit-trening-na-spalovanie-tukov\/","og_type":"article","og_title":"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku - GymBeam Blog","og_description":"Fit HIIT workout pre \u017eeny i mu\u017eov. Intervalov\u00fd kardio tr\u00e9ning pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch na spa\u013eovanie kal\u00f3ri\u00ed, zr\u00fdchlenie metabolizmu, chudnutie i budovanie kond\u00edcie.","og_url":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/","og_site_name":"GymBeam Blog","article_published_time":"2025-03-24T12:09:07+00:00","article_modified_time":"2025-05-13T09:21:20+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku","datePublished":"2025-03-24T12:09:07+00:00","dateModified":"2025-05-13T09:21:20+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/"},"wordCount":2552,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png","keywords":["cviky s vlastnou v\u00e1hou","dom\u00e1ci tr\u00e9ning","HIIT tr\u00e9ning","tr\u00e9ning"],"articleSection":["Cviky a tr\u00e9ningy"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/","url":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/","name":"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png","datePublished":"2025-03-24T12:09:07+00:00","dateModified":"2025-05-13T09:21:20+00:00","description":"Fit HIIT workout pre \u017eeny i mu\u017eov. Intervalov\u00fd kardio tr\u00e9ning pre za\u010diato\u010dn\u00edkov i pokro\u010dil\u00fdch na spa\u013eovanie kal\u00f3ri\u00ed, zr\u00fdchlenie metabolizmu, chudnutie i budovanie kond\u00edcie.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/03\/Kardio-HIIT-FB-.png","width":1200,"height":628,"caption":"HIIT: 20minutov\u00fd tr\u00e9nink na spalov\u00e1n\u00ed tuk\u016f a lep\u0161\u00ed fyzi\u010dku"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/hiit-trening-na-spalovanie-tukov\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"HIIT: 20-min\u00fatov\u00fd tr\u00e9ning na spa\u013eovanie tukov a lep\u0161iu fyzi\u010dku"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/712023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=712023"}],"version-history":[{"count":9,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/712023\/revisions"}],"predecessor-version":[{"id":720090,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/712023\/revisions\/720090"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/711731"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=712023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=712023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=712023"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=712023"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=712023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}