{"id":713755,"date":"2025-04-22T13:59:46","date_gmt":"2025-04-22T11:59:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=713755"},"modified":"2025-04-22T13:59:46","modified_gmt":"2025-04-22T11:59:46","slug":"hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/","title":{"rendered":"HIIT: 20-minutna vadba za kurjenje ma\u0161\u010dob in izbolj\u0161anje telesne pripravljenosti"},"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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#Kaj_je_HIIT\" title=\"Kaj je HIIT?\">Kaj je 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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#Zakaj_poskusiti_HIIT_kardio_5_kljucnih_prednosti\" title=\"Zakaj poskusiti HIIT kardio? 5 klju\u010dnih prednosti\">Zakaj poskusiti HIIT kardio? 5 klju\u010dnih prednosti<\/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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#Kardio_HIIT_primer_vadbe_za_lepso_postavo_in_boljso_telesno_pripravljenost\" title=\"Kardio HIIT: primer vadbe za lep\u0161o postavo in bolj\u0161o telesno pripravljenost\">Kardio HIIT: primer vadbe za lep\u0161o postavo in bolj\u0161o telesno pripravljenost<\/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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#5_vaj_za_kardio_vadbo_HIIT\" title=\"5 vaj za kardio vadbo HIIT\">5 vaj za kardio vadbo HIIT<\/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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#HIIT_za_celo_telo\" title=\"HIIT za celo telo\">HIIT za celo 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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#Kam_naprej\" title=\"Kam naprej?\">Kam naprej?<\/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.si\/blog\/hiit-20-minutna-vadba-za-kurjenje-mascob-in-izboljsanje-telesne-pripravljenosti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kako lahko v 20 minutah treninga dose\u017eete najve\u010d? Odgovor je HIIT, ki <strong>zdru\u017euje kratke serije visokointenzivne vadbe s po\u010ditki.<\/strong> Tako lahko v kratkem \u010dasu pokurimo veliko \u0161tevilo kalorij, pri tem pa sodeluje celotno telo. Ne glede na to, ali je va\u0161 cilj izguba telesne te\u017ee ali izbolj\u0161anje telesne pripravljenosti, je HIIT odli\u010dna izbira. Oglejmo si prednosti kardio vadbe HIIT, primerne vaje in kako strukturirati vadbo.<\/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=\"Kaj_je_HIIT\"><\/span>Kaj je HIIT?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je oblika <strong>visokointenzivne intervalne vadbe,<\/strong> pri kateri se izmenjujejo kratki, intenzivni intervali vadbe in kratki po\u010ditki. Med enim intervalom se potrudite do skrajnih meja, v naslednjem pa po\u010divate ali izvajate la\u017ejo dejavnost. Ti cikli intenzivne vadbe in po\u010ditka\/lahke dejavnosti se ponavljajo, dokler se vadba ne kon\u010da.<\/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>Trajanje intervala:<\/strong> obi\u010dajno 10-60 sekund vadbe, pri \u010demer po\u010ditek traja 10-60 sekund.<\/li>\n\n\n\n<li><strong>Te\u017eavnost vadbe: <\/strong>za\u010detniki obi\u010dajno uskladijo intervale vadbe in po\u010ditka (npr. 30 sekund vaje, 30 sekund odmora). V nekaterih primerih je lahko po\u010ditek dalj\u0161i. Z izbolj\u0161anjem telesne pripravljenosti se \u010das po\u010ditka skraj\u0161a, delovni intervali pa podalj\u0161ajo.  <\/li>\n\n\n\n<li><strong>Variabilnost: <\/strong>Napredni \u0161portniki lahko izvajajo 60-sekundne vadbene intervale s samo 15 sekundami po\u010ditka. Namesto po\u010ditka lahko preidejo na razli\u010dico vaje z ni\u017ejo intenzivnostjo (npr. namesto po\u010depov s poskoki naredijo navadne po\u010depe). <\/li>\n\n\n\n<li><strong>\u0160tevilo ciklov <\/strong>(intervali vadbe in po\u010ditka): odvisno od \u0161tevila vaj. Klasi\u010dne vadbe HIIT obi\u010dajno vklju\u010dujejo 3-6 ciklov. Vadba Tabata, podvrsta HIIT, obsega 8 ciklov.<\/li>\n\n\n\n<li><strong>\u0160tevilo krogov:<\/strong> obi\u010dajno 2-5, odvisno od stopnje pripravljenosti in \u017eelene dol\u017eine vadbe.<\/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\">Kako meriti \u010das med vadbo HIIT? <\/h3>\n\n\n\n<p>Za spremljanje intervalov vadbe in po\u010ditka lahko uporabite <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">mobilno aplikacijo<\/a> ali <a href=\"https:\/\/gymbeam.si\/casovnik-za-vadbo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010dasomer za vadbo<\/a>. Ti pripomo\u010dki imajo pogosto na\u010din HIIT, ki vam omogo\u010da, da preprosto nastavite intervale, ki ustrezajo va\u0161im potrebam. Tako se lahko popolnoma osredoto\u010dite na vadbo.<\/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>Ve\u010d o vadbi HIIT si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/klasicna-kardio-ali-hiit-vadba-katera-bolje-topi-mascobe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tradicionalna kardio vadba ali vadba HIIT &#8211; pri kateri izgoreva ve\u010d ma\u0161\u010dob?<\/strong><\/a><\/li>\n\n\n\n<li>Tabata, \u0161e ena vrsta HIIT vadbe, je predstavljena v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/tabata-hiit-trening-ki-vas-pripelje-do-vasih-ciljev\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: vadba za celo telo, ki traja le 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.com\/blog\/wp-content\/uploads\/2025\/03\/DSC00151.jpg\" alt=\"Kaj je HIIT?\" class=\"wp-image-711751\" title=\"Kaj je 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=\"Zakaj_poskusiti_HIIT_kardio_5_kljucnih_prednosti\"><\/span>Zakaj poskusiti HIIT kardio? 5 klju\u010dnih prednosti  <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nimajo vsi \u010dasa za tradicionalne kardio vadbe, kot so <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">tek<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\">kolesarjenje<\/a> ali <a href=\"https:\/\/gymbeam.si\/naprava-za-veslanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veslanje<\/a> po 30 minut ali ve\u010d. \u010ceprav ima enakomerna aerobna vadba pri nizki do zmerni intenzivnosti \u0161tevilne koristi za zdravje, ni primerna za vsakogar. <strong>Na sre\u010do HIIT ponuja podobne prednosti v kraj\u0161em \u010dasu. <\/strong>Va\u0161o vadbo popestri in se prilega tudi najbolj natrpanim urnikom. Najbolje je, da v svojo rutino vklju\u010dite obe obliki kardio vadbe, saj boste tako dobili najbolj\u0161e iz obeh 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. U\u010dinkoviteje kurimo kalorije in pospe\u0161imo izgubo ma\u0161\u010dobe<strong><\/strong><\/h3>\n\n\n\n<p>HIIT je znan po tem, da omogo\u010da <strong>izgorevanje kalorij ne le med vadbo, temve\u010d tudi po njej.<\/strong> Ta pojav se imenuje <strong>EPOC<\/strong> (Excess Post-exercise Oxygen Consumption), zaradi \u010desar se poraba energije pove\u010da tudi v mirovanju. Pogosto imenovan <a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00bbpospe\u0161en metabolizem\u00ab <\/a>pomeni, da va\u0161e telo \u0161e ure po vadbi porablja kalorije, kar lahko <strong>bistveno pripomore <\/strong>k <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izgubi telesne te\u017ee<\/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>\u010ce je izguba ma\u0161\u010dobe va\u0161 glavni cilj in se \u017eelite nau\u010diti, kako ga dose\u010di, boste vse, kar potrebujete, na\u0161li v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Preproste osnove huj\u0161anja: morda boste presene\u010deni, kaj je zares pomembno.<\/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=\"Zakaj HIIT?\" class=\"wp-image-711767\" title=\"Zakaj 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. Izbolj\u0161ajte svojo telesno pripravljenost<strong><\/strong><\/h3>\n\n\n\n<p>Z rednim vklju\u010devanjem HIIT v vadbo lahko znatno pove\u010date svojo zmogljivost srca in o\u017eilja (VO2 max) &#8211; <strong>sposobnost srca, plju\u010d in krvnih \u017eil, da med vadbo dovajata kisik v mi\u0161ice.<\/strong> Intenzivni intervali znatno pove\u010dajo sr\u010dni utrip, kar aktivira prilagoditvene mehanizme telesa in povzro\u010di <strong>u\u010dinkovitej\u0161e delovanje organov. <\/strong>Z bolj\u0161o telesno pripravljenostjo ne boste le izbolj\u0161ali svoje vadbe, temve\u010d vam bodo tudi vsakodnevne dejavnosti, kot je hoja po stopnicah ali tek na avtobus, predstavljale manj\u0161o obremenitev. <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. Ohranite mi\u0161i\u010dno maso, medtem ko izgubljate ma\u0161\u010dobe<strong><\/strong><\/h3>\n\n\n\n<p>Pri vzdr\u017eljivostnem treningu, zlasti med <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\">visokim kalorijskim primanjkljajem<\/a>, lahko pride do izgube tako ma\u0161\u010dobne kot mi\u0161i\u010dne mase. Po drugi strani pa je vadba HIIT obi\u010dajno dovolj kratka, da se telo izogne uporabi mi\u0161ic kot vira energije. <strong> Sestavljene vaje, ki so zna\u010dilne za vadbo HIIT, intenzivneje aktivirajo mi\u0161ice. <\/strong>Na ta na\u010din telo obvesti, da so te mi\u0161ice \u0161e vedno potrebne in da jih ne smete razgraditi. Zato je to idealna vadba za tiste, ki si prizadevajo za <strong>izgorevanje ma\u0161\u010dob, hkrati pa \u017eelijo ohraniti \u010dim ve\u010d mi\u0161ic.<\/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>\u010ce je va\u0161 glavni cilj izgradnja mi\u0161ic, ne spreglejte na\u0161ega \u010dlanka<a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> 10 prehranskih nasvetov za najve\u010djo rast mi\u0161ic.<\/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 za kurjenje ma\u0161\u010dob\" class=\"wp-image-711785\" title=\"HIIT za kurjenje ma\u0161\u010dob\" 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. Kakovostna vadba v kraj\u0161em \u010dasu<strong><\/strong><\/h3>\n\n\n\n<p>Ena najve\u010djih prednosti HIIT je \u010dasovna u\u010dinkovitost. Kratke in intenzivne vadbe lahko prinesejo rezultate, ki so primerljivi z dalj\u0161imi nizkointenzivnimi kardio vadbami ali v nekaterih primerih celo bolj\u0161i od njih. Zato je odli\u010dna za vse, ki imajo natrpan urnik in \u017eelijo <strong>izbolj\u0161ati svojo telesno pripravljenost, zdravje in rezultate pri huj\u0161anju.<\/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. Prilagodite vadbo tako, da vam ustreza<strong><\/strong><\/h3>\n\n\n\n<p>HIIT je prilagodljiv in primeren tako za <strong>za\u010detnike kot za izku\u0161ene \u0161portnike.<\/strong> Vklju\u010dite lahko vaje z <a href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" rel=\"noreferrer noopener\">opremo<\/a> ali brez nje in prilagodite te\u017eavnost glede na svojo raven. Poleg tega ni omejena na tipi\u010dne vadbe s telesno te\u017eo &#8211; intervalno obliko lahko uporabite tudi pri teku. Pri <strong>teku HIIT<\/strong> lahko, na primer, 30 sekund sprintate s polno hitrostjo, nato pa 30 sekund hodite ali po\u010dasneje te\u010dete. Prav tako lahko prilagodite dol\u017eino intervalov dela in po\u010ditka, da ustrezajo va\u0161im ciljem. Vsakdo si lahko sestavi svojo<strong> osebno vadbo HIIT.<\/strong><\/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_primer_vadbe_za_lepso_postavo_in_boljso_telesno_pripravljenost\"><\/span>Kardio HIIT: primer vadbe za lep\u0161o postavo in bolj\u0161o telesno pripravljenost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio vadba HIIT obi\u010dajno vklju\u010duje <strong>sestavljene vaje, ki vklju\u010dujejo ve\u010d mi\u0161i\u010dnih skupin po vsem telesu.<\/strong> Pri izbiri dol\u017eine intervalov dela in po\u010ditka se odlo\u010dite za strukturo, ki ustreza va\u0161i trenutni ravni telesne pripravljenosti &#8211; glede na to, ali ste za\u010detnik ali naprednej\u0161i \u0161portnik. Za\u010dnite z delovnim intervalom, med vajami si privo\u0161\u010dite kratek po\u010ditek in nato nadaljevali z naslednjim delovnim intervalom. Ko opravite celoten krog, si vzemite nekoliko dalj\u0161i po\u010ditek, preden za\u010dnete z naslednjim nizom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden se lotite vadbe, se prepri\u010dajte, da poznate vse vaje in njihovo pravilno izvajanje. Pomembno je tudi, da vklju\u010dite vsaj kratko ogrevanje, da mobiliziramo sklepe in pripravite telo na gibanje. Po kon\u010dani vadbi ne pozabite na kratko ohlajanje z lahkotnim raztezanjem.<\/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. Struktura vadbe za za\u010detnike<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Interval vadbe:<\/strong> 30 sekund <\/li>\n\n\n\n<li><strong>Po\u010ditek med vajami:<\/strong> 30 sekund<\/li>\n\n\n\n<li><strong>Po\u010ditek med serijami:<\/strong> 40 sekund<\/li>\n\n\n\n<li><strong>\u0160tevilo serij: <\/strong>4<\/li>\n\n\n\n<li><strong>\u0160tevilo intervalov:<\/strong> 5<\/li>\n\n\n\n<li><strong>Skupno trajanje:<\/strong> 20 minut (brez ogrevanja in ohlajanja)<\/li>\n\n\n\n<li><strong>Pokurjene kalorije<\/strong> <strong>(samo v aktivni fazi):<\/strong> 65 kg te\u017eka \u017eenska pokuri pribli\u017eno 125 kcal, 80 kg te\u017eak mo\u0161ki pa pribli\u017eno 167 kcal. [8] <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. Struktura vadbe za naprednej\u0161e \u0161portnike<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Interval vadbe:<\/strong> 40 sekund<\/li>\n\n\n\n<li><strong>Po\u010ditek med vajami:<\/strong> 20 sekund<\/li>\n\n\n\n<li><strong>Po\u010ditek med serijami:<\/strong> 30 sekund<\/li>\n\n\n\n<li><strong>\u0160tevilo serij:<\/strong> 4<\/li>\n\n\n\n<li><strong>\u0160tevilo intervalov:<\/strong> 5<\/li>\n\n\n\n<li><strong>Skupno trajanje:<\/strong> 20 minut (brez ogrevanja in ohlajanja)<\/li>\n\n\n\n<li><strong>Izgorele kalorije (samo v aktivni fazi):<\/strong> 65 kg te\u017eka \u017eenska pokuri pribli\u017eno 154 kcal, 80 kg te\u017eak mo\u0161ki pa pribli\u017eno 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=\"HIIT prijazne vadbe\" class=\"wp-image-711801\" title=\"HIIT prijazne vadbe\" 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_vaj_za_kardio_vadbo_HIIT\"><\/span>5 vaj za kardio vadbo HIIT <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za to vadbo si pripravite <a href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" rel=\"noreferrer noopener\">kolebnico<\/a>, <a href=\"https:\/\/gymbeam.si\/pliometricna-skatla-plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">pilometri\u010dno \u0161katlo<\/a> in <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\">podlogo za vadbo<\/a>. \u010ce vadite doma, poskrbite, da bo okoli vas dovolj prostora. Ta vadba se dobro obnese tudi v fitnesu ali na zunanjem vadbi\u0161\u010du. \u010ce nimate dostopa do pilometri\u010dne \u0161katle, lahko namesto nje uporabite vi\u0161ji steper ali stabilno klop.<\/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. Poskoki narazen-skupaj (ang. Jumping Jacks)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte vzravnano z nogami skupaj. Roke rahlo upognite v komolcih in jih dr\u017eite ob telesu.  <\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>S stopali sko\u010dite vstran in hkrati dvignite rahlo pokr\u010dene roke nad glavo. Med skokom izdihnite in vdihnite, ko se vrnete v za\u010detni polo\u017eaj. Gibanje nadaljujte teko\u010de in v enakomernem ritmu.<\/li>\n\n\n\n<li><strong>Pogoste napake: <\/strong>Nekoordinirano gibanje, omejen obseg gibanja.<\/li>\n\n\n\n<li><strong>Razli\u010dice: <\/strong>Te\u017eavnost lahko pove\u010date tako, da si nadenete <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-10-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">obte\u017eeni jopi\u010d<\/a> ali dodate <a href=\"https:\/\/gymbeam.si\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ute\u017ei za zapestja in gle\u017eenje.<\/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: Poskoki z razno\u017eenjem (Jumping Jacks)\" class=\"wp-image-711849\" title=\"HIIT: Poskoki z razno\u017eenjem (Jumping Jacks)\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Skakanje s kolebnico (osnovno)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami skupaj in dr\u017eite ro\u010daja <a href=\"https:\/\/gymbeam.si\/kovinska-kolebnica-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kolebnice<\/a>, pri \u010demer naj bo kolebnica name\u0161\u010dena za va\u0161im hrbtom.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong>Za\u010dnite z vrtenjem zapestij naprej, da zavrtite kolebnico. Ko gre vrv nad glavo, rahlo pokr\u010dite kolena. Ko se pribli\u017ea stopalom, sko\u010dite nekaj centimetrov od tal. Takoj nadaljujte z naslednjo ponovitvijo.    <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Slaba usklajenost gibov.<\/li>\n\n\n\n<li><strong>Razli\u010dice:<\/strong> \u010ce nimate kolebnice ali je prostor omejen, lahko gibanje posnemate s skakanjem na mestu. Za vadbo doma je lahko uporabna tudi <strong><a href=\"https:\/\/gymbeam.si\/kolebnica-devotion-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">kolebnica brez vrvi<\/a><\/strong> \u2013 brez spotikanja ob vrv ali trkov v pohi\u0161tvo.<\/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: Skakanje s kolebnico\" class=\"wp-image-711833\" title=\"HIIT: Skakanje s kolebnico\"\/><\/figure>\n\n\n\n<p>\u010ce \u017eelite preizkusiti celotno HIIT vadbo samo s kolebnico, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-preskakovati-kolebnico-6-vaj-in-3-hiit-treningi-za-intenzivno-kurjenje-kalorij\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako skakati kot profesionalec: 6 vaj in 3 HIIT rutine za maksimalno kurjenje ma\u0161\u010dob.<\/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. Stopanje na \u0161katlo z dvigom kolena (ang. Box Step-Ups With Knee Drive)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte pred pliometri\u010dno \u0161katlo z nogami skupaj. Roke naj bodo ob telesu, rahlo pokr\u010dene v komolcih. <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Dvignite eno stopalo in ga postavite na \u0161katlo, pri tem prenesite te\u017eo nanj. Med izdihom iztegnite oporno nogo in hkrati dvignite nasprotno koleno proti prsnemu ko\u0161u. Ko koleno dvignete, rahlo zamahnite z nasprotno pokr\u010deno roko naprej, da ohranite ravnote\u017eje. \u010ce je dvig kolena do prsi nestabilen, ga le pokr\u010dite in stopalo dvignite nekaj centimetrov nad \u0161katlo. Med vdihom se vrnite v za\u010detni polo\u017eaj, nato zamenjajte nogi za naslednjo ponovitev.     <\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Nestabilno ali neusklajeno gibanje.<\/li>\n\n\n\n<li><strong>Razli\u010dice:<\/strong> Za\u010detniki lahko stopijo na \u0161katlo z obema nogama brez dodatnega dviga kolena. Naprednej\u0161i \u0161portniki lahko na vrhu giba dodajo enono\u017eni poskok.<\/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: Koraki na \u0161katlo\" class=\"wp-image-711881\" title=\"HIIT: Koraki na \u0161katlo\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Skoki na \u0161katlo (Box Jumps)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj: <\/strong>Stojte pred \u0161katlo z nogami skupaj. Roke imejte ob telesu, komolce rahlo pokr\u010dene.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Rahlo pokr\u010dite kolena, nato med izdihom sko\u010dite na \u0161katlo z obema nogama. Pri skoku si pomagajte z zamahom rok naprej. Na vrhu se vzravnajte, nato med vdihom previdno stopite nazaj dol in nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Slaba usklajenost gibov.<\/li>\n\n\n\n<li><strong>Razli\u010dice:<\/strong> Za\u010detniki naj izberejo ni\u017ejo \u0161katlo, medtem ko lahko napredni \u0161portniki obrnejo \u0161katlo na najvi\u0161jo stran. Za dodatni izziv lahko na vrh zlo\u017eite <a href=\"https:\/\/gymbeam.si\/disk-utez-iron-bumper-51-mm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ute\u017ene plo\u0161\u010de<\/a> \u2013 vendar bodite previdni, saj se lahko pod nogami premaknejo.<\/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: Skoki na \u0161katlo\" class=\"wp-image-711865\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Voja\u0161ki poskoki (ang. Burpees)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za\u010detni polo\u017eaj:<\/strong> Stojte z nogami v \u0161irini ramen, roke spro\u0161\u010deno ob telesu.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Vdihnite, pokr\u010dite kolena in se spustite v po\u010dep. Dlani polo\u017eite na tla pred seboj in z nogami odsko\u010dite nazaj v plank polo\u017eaj. Pokr\u010dite komolce in spustite celo telo proti <a href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\">podlagi<\/a> v gibu sklece. Nato med izdihom odrinite telo od tal, iztegnite roke in sko\u010dite z nogami naprej proti dlani. Vrnite se v po\u010dep in zaklju\u010dite z eksplozivnim skokom navzgor, pri \u010demer iztegnete roke nad glavo. Takoj nadaljujte z naslednjo ponovitvijo.<\/li>\n\n\n\n<li><strong>Pogoste napake:<\/strong> Slaba usklajenost gibov.<\/li>\n\n\n\n<li><strong>Razli\u010dice: <\/strong>Poskusite lahko s \u00bbpolovi\u010dnimi voja\u0161kimi poskoki\u00ab, pri katerih izpustite spust na tla in se ustavite v polo\u017eaju planka.<\/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: Burpeeji\" class=\"wp-image-711817\" title=\"HIIT: Burpeeji\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_za_celo_telo\"><\/span>HIIT za celo telo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preizkusite na\u0161o celotno vadbo HIIT za celo telo, predstavljeno v na\u0161em vadbenem videu. <\/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=\"Home Workout \ud83d\udcaa HIIT trening | GymBeam\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/jZ1coYvJT2w?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_naprej\"><\/span>Kam naprej?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I\u0161\u010dete ve\u010d vaj z lastno te\u017eo, ki so popolne za HIIT? Oglejte si \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 vaj z lastno te\u017eo, ki bodo spravile v formo prav vsakogar.<\/strong><\/a> <\/li>\n\n\n\n<li>\u010ce \u017eelite preizkusiti HIIT vadbo, osredoto\u010deno na trebu\u0161ne mi\u0161ice, ne spreglejte dveh primerov vadb v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/15-minutna-vadba-za-izklesane-trebusne-misice-ucinkovit-hiit-za-six-pack-spodnje-trebusne-misice-in-boke\/\" target=\"_blank\" rel=\"noreferrer noopener\">Izklesane trebu\u0161ni mi\u0161ice v manj kot 15 minutah?<\/a><\/strong> <\/li>\n\n\n\n<li>Svojo rutino za mo\u010dan trup lahko sestavite tudi z vajami iz \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/21-najboljsih-vaj-za-trebuh-s-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\">21 najbolj\u0161ih vaj za trebu\u0161ne mi\u0161ice z lastno te\u017eo.<\/a><\/strong><\/li>\n\n\n\n<li>Imate raje vaje z uporom? Sestavite svoj HIIT trening z vajami z ute\u017eenim jopi\u010dem iz \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/top-10-vaj-za-celo-telo-z-uteznim-jopicem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najbolj\u0161ih vaj za celo telo z ute\u017eenim jopi\u010dem.<\/strong><\/a><\/li>\n\n\n\n<li>Kaj pa zadnjica in noge? V vadbo vklju\u010dite vaje iz \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/treniranje-nog-in-zadnjice-doma-14-ucinkovitih-vaj-z-lastno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\">Doma\u010da vadba za zadnjico in noge.<\/a><\/strong><\/li>\n\n\n\n<li>Tudi plank je odli\u010den za HIIT \u2013 navdih poi\u0161\u010dite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/24-najucinkovitejsih-razlicic-planka\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 naju\u010dinkovitej\u0161ih razli\u010dic planka.<\/a><\/strong>  <\/li>\n\n\n\n<li>Vadbo lahko popestrite tudi s kro\u017eno vadbo. Za ve\u010d idej si oglejte \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/krozna-vadba-za-trebusne-misice-pot-do-six-packa-in-mocnega-jedra\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kro\u017ena vadba za trup: Va\u0161a pot do trebu\u0161nih mi\u0161ic in mo\u010dnega jedra.<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je odli\u010dna izbira za vsakogar, ki si \u017eeli u\u010dinkovito in <strong>kakovostno vadbo v samo 20 minutah.<\/strong> Kljub kratkemu trajanju visoka intenzivnost pomaga pokuriti veliko kalorij in pospe\u0161i va\u0161 metabolizem. Prav tako izbolj\u0161a splo\u0161no telesno pripravljenost in pomaga ohraniti mi\u0161i\u010dno maso \u2013 \u0161e posebej koristno, \u010de \u017eelite izgubiti ma\u0161\u010dobo. Lahko poskusite na\u0161 vzor\u010dni trening ali pa si oblikujete svojo HIIT vadbo z razli\u010dnimi kardio vajami, ki vam najbolj <strong>ustrezajo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se vam je ta \u010dlanek zdel koristen? \u010ce je tako, ga delite s prijatelji in raz\u0161irite motivacijo za kardio vadbo 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>Imate le 20 minut \u010dasa, a se \u017eelite dobro prepotiti? V tem primeru preizkusite na\u0161o kardio vadbo HIIT, ki bo izzvala va\u0161o telesno pripravljenost in spodbudila va\u0161 metabolizem. Ta \u010dlanek vklju\u010duje primer intervalne vadbe z razli\u010dicami za za\u010detnike in bolj izku\u0161ene \u0161portnike. <\/p>\n","protected":false},"author":129,"featured_media":711732,"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":[119],"tags":[6183,7485,6495,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-713755","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hiit-trening-sl","9":"tag-trening-sl","10":"tag-trening-doma-sl","11":"tag-vaje-z-lastno-tezo","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: 20-minutna vadba za kurjenje ma\u0161\u010dob in izbolj\u0161anje telesne pripravljenosti - 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