{"id":716295,"date":"2025-04-25T17:32:10","date_gmt":"2025-04-25T15:32:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=716295"},"modified":"2025-04-25T17:32:37","modified_gmt":"2025-04-25T15:32:37","slug":"hiit-trening-za-sagorijevanje-masti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/","title":{"rendered":"HIIT: 20-minutni trening za sagorijevanje masti i pobolj\u0161anje forme"},"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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#Sto_je_HIIT\" title=\"\u0160to je HIIT?\">\u0160to 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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#Zasto_isprobati_HIIT_kardio_5_kljucnih_prednosti\" title=\"Za\u0161to isprobati HIIT kardio? 5 klju\u010dnih prednosti\">Za\u0161to isprobati 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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#Kardio_HIIT_Primjer_treninga_za_bolju_formu_i_poboljsanu_kondiciju\" title=\"Kardio HIIT: Primjer treninga za bolju formu i pobolj\u0161anu kondiciju\">Kardio HIIT: Primjer treninga za bolju formu i pobolj\u0161anu kondiciju<\/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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#5_vjezbi_za_vas_kardio_HIIT_trening\" title=\"5 vje\u017ebi za va\u0161 kardio HIIT trening\">5 vje\u017ebi za va\u0161 kardio HIIT trening<\/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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#HIIT_za_cijelo_tijelo\" title=\"HIIT za cijelo tijelo\">HIIT za cijelo tijelo<\/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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#Kamo_dalje\" title=\"Kamo dalje?\">Kamo dalje?<\/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.hr\/blog\/hiit-trening-za-sagorijevanje-masti\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kako izvu\u0107i maksimum iz treninga koji traje samo 20 minuta? Odgovor je HIIT \u2013 <strong>kombinacija kratkih intervala visokointenzivnog vje\u017ebanja s pauzama za odmor.<\/strong> Na taj na\u010din mo\u017eete sagorjeti zna\u010dajnu koli\u010dinu kalorija u kratkom vremenu, dok istovremeno aktivirate cijelo tijelo. Bilo da vam je cilj mr\u0161avljenje ili pobolj\u0161anje kondicije, HIIT je savr\u0161en izbor. Pogledajmo koje su prednosti kardio HIIT-a, koje su vje\u017ebe prikladne i kako pravilno strukturirati trening.    <\/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=\"Sto_je_HIIT\"><\/span>\u0160to je HIIT?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je oblik <strong>visokointenzivnog intervalnog treninga<\/strong>, koji se sastoji od naizmjeni\u010dnih kratkih, intenzivnih perioda vje\u017ebanja i kratkih pauza za odmor. Tijekom jednog intervala dajete sve od sebe, a u sljede\u0107em odmarate ili radite laganiju aktivnost. Ovi ciklusi intenzivnog vje\u017ebanja i odmora\/lak\u0161e aktivnosti ponavljaju se sve dok trening ne zavr\u0161i.  <\/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\u010dno 10\u201360 sekundi vje\u017ebanja, uz pauze za odmor koje traju 10\u201360 sekundi.<\/li>\n\n\n\n<li><strong>Te\u017eina treninga:<\/strong> Po\u010detnici obi\u010dno uskla\u0111uju intervale vje\u017ebanja i odmora (npr. 30 sekundi vje\u017ebanja, 30 sekundi odmora). U nekim slu\u010dajevima, pauze za odmor mogu biti du\u017ee. Kako se kondicija pobolj\u0161ava, vrijeme odmora se skra\u0107uje, a intervali vje\u017ebanja se produ\u017euju.  <\/li>\n\n\n\n<li><strong>Varijabilnost:<\/strong> Iskusniji vje\u017eba\u010di mogu izvoditi 60-sekundne intervale vje\u017ebanja sa samo 15 sekundi odmora. Umjesto odmora, mogu prije\u0107i na ni\u017ee-intenzivnu verziju vje\u017ebe (npr. zamijeniti skok \u010du\u010dnjeve obi\u010dnim \u010du\u010dnjevima). <\/li>\n\n\n\n<li><strong>Broj ciklusa<\/strong> (intervali vje\u017ebanja\/odmora): Ovisi o broju vje\u017ebi. Klasi\u010dni HIIT treninzi obi\u010dno uklju\u010duju 3\u20136 ciklusa. Tabata trening, podvrsta HIIT-a, sastoji se od 8 ciklusa.  <\/li>\n\n\n\n<li><strong>Broj rundi:<\/strong> Obi\u010dno 2\u20135, ovisno o razini kondicije i \u017eeljenoj duljini treninga.<\/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 pratiti vrijeme tijekom HIIT-a? <strong><\/strong><\/h3>\n\n\n\n<p>Za pra\u0107enje intervala vje\u017ebanja i odmora, mo\u017eete koristiti <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.evgeniysharafan.tabatatimer\" target=\"_blank\" rel=\"noreferrer noopener\">mobilnu aplikaciju<\/a> ili <a href=\"https:\/\/gymbeam.hr\/workout-timer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">timer za trening<\/a>. Ovi alati \u010desto imaju HIIT na\u010din rada, \u0161to vam omogu\u0107uje da jednostavno postavite intervale prema va\u0161im potrebama. Na taj na\u010din mo\u017eete se potpuno posvetiti svom treningu.  <\/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>Vi\u0161e o HIIT-u mo\u017eete pro\u010ditati u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/klasicni-kardio-ili-hiit-tjelovjezba-sto-bolje-sagorijeva-masti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tradicionalni kardio ili HIIT trening \u2013 koji sagorijeva vi\u0161e masti?<\/strong><\/a> <\/li>\n\n\n\n<li>Tabata, jo\u0161 jedan tip HIIT treninga, obuhva\u0107en je u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/tabata-trening\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tabata: Trening za cijelo tijelo koji traje samo 12 minuta. <\/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=\"\u0160to je HIIT?\" class=\"wp-image-711751\" title=\"\u0160to 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=\"Zasto_isprobati_HIIT_kardio_5_kljucnih_prednosti\"><\/span>Za\u0161to isprobati HIIT kardio? 5 klju\u010dnih prednosti  <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije svatko u mogu\u0107nosti posvetiti vrijeme tradicionalnom kardio treningu, poput <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\">tr\u010danja<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\">vo\u017enje bicikla<\/a> ili <a href=\"https:\/\/gymbeam.hr\/air-row-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veslanja<\/a> 30 minuta ili vi\u0161e. Iako kontinuirani aerobni trening niskog do umjerenog intenziteta ima mnoge zdravstvene prednosti, nije za svakoga.  <strong>Sre\u0107om, HIIT nudi sli\u010dne prednosti u kra\u0107em vremenskom periodu. <\/strong>HIIT donosi raznolikost va\u0161em treningu i uklapa se \u010dak i u najzaposlenije rasporede. Idealno bi bilo uklju\u010diti oba oblika kardio treninga u svoju rutinu kako biste u\u017eivali u najboljim prednostima oba svijeta.  <\/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. Efikasnije sagorijevanje kalorija i poticanje gubitka masno\u0107e<strong><\/strong><\/h3>\n\n\n\n<p>HIIT je poznat po svojim efektima <strong>sagorijevanja kalorija, ne samo tijekom treninga, ve\u0107 i nakon njega.<\/strong> Ovaj fenomen naziva se <strong>EPOC <\/strong> (Excess Post-exercise Oxygen Consumption-Prekomjerna potro\u0161nja kisika nakon vje\u017ebanja), \u0161to dovodi do pove\u0107ane potro\u0161nje energije \u010dak i u mirovanju. \u010cesto se naziva <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" rel=\"noreferrer noopener\"> &#8220;poja\u010danim metabolizmom&#8221;<\/a>, \u0161to zna\u010di da va\u0161e tijelo nastavlja sagorijevati kalorije satima nakon treninga, \u0161to mo\u017ee <strong>zna\u010dajno pomo\u0107i <\/strong> u <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-lakse-mrsavljenje-i-postizanje-forme\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gubitku te\u017eine<\/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>Ako je gubitak masno\u0107e va\u0161 glavni cilj i \u017eelite nau\u010diti kako to posti\u0107i, sve \u0161to vam treba mo\u017eete prona\u0107i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jednostavne osnove mr\u0161avljenja: Mo\u017eda \u0107ete se iznenaditi \u0161to je zaista va\u017eno. <\/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=\"\u0160to je HIIT?\" class=\"wp-image-711767\" title=\"\u0160to je 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. Pobolj\u0161ajte svoju kondiciju<strong><\/strong><\/h3>\n\n\n\n<p>Redovitim uklju\u010divanjem HIIT-a u svoju trening rutinu, mo\u017eete zna\u010dajno pobolj\u0161ati svoju kardiovaskularnu kondiciju (VO2 max) \u2014 <strong>sposobnost va\u0161eg srca, plu\u0107a i krvnih \u017eila da dostavljaju kisik va\u0161im mi\u0161i\u0107ima tijekom vje\u017ebanja<\/strong>. Intenzivni intervali znatno pove\u0107avaju broj otkucaja srca, \u0161to aktivira adaptivne mehanizme tijela i rezultira <strong>u\u010dinkovitijim funkcijoniranjem organa.<\/strong> S boljom kondicijom ne\u0107ete samo pobolj\u0161ati svoje treninge, ve\u0107 \u0107e vam i svakodnevne aktivnosti poput penjanja stepenicama ili tr\u010danja za autobusom biti manje naporne. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/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. O\u010duvanje mi\u0161i\u0107ne mase uz gubitak masti<strong><\/strong><\/h3>\n\n\n\n<p>Trening izdr\u017eljivosti, posebno tijekom <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\">velikog kalorijskog deficita<\/a>, mo\u017ee rezultirati gubitkom i masti i mi\u0161i\u0107ne mase. HIIT je, s druge strane, obi\u010dno dovoljno kratak da sprije\u010di tijelo da po\u010dne koristiti mi\u0161i\u0107e kao izvor energije.  <strong> Slo\u017eene vje\u017ebe koje se obi\u010dno izvode u HIIT treninzima intenzivnije aktiviraju va\u0161e mi\u0161i\u0107e. <\/strong>Na taj na\u010din tijelo dobiva signal da su ti mi\u0161i\u0107i i dalje potrebni i da ih ne treba razgra\u0111ivati. Stoga je HIIT idealan trening za one koji \u017eele <strong>sagorjeti masno\u0107e, a pritom zadr\u017eati \u0161to vi\u0161e mi\u0161i\u0107ne mase.<\/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>Ako vam je glavni cilj izgradnja mi\u0161i\u0107a, ne propustite pro\u010ditati na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/10-fitness-zapovijedi-za-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 prehrambenih savjeta za maksimalan rast mi\u0161i\u0107a. <\/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 sagorijevanje masti\" class=\"wp-image-711785\" title=\"HIIT za sagorijevanje masti\" 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. Odradite kvalitetan trening u kra\u0107em vremenskom periodu<strong><\/strong><\/h3>\n\n\n\n<p>Jedna od najve\u0107ih prednosti HIIT-a je njegova vremenska u\u010dinkovitost. Kratke, ali intenzivne sesije mogu donijeti rezultate usporedive s \u2013 ili u nekim slu\u010dajevima \u010dak i bolje od \u2013 duljih kardio treninga niskog intenziteta. To ga \u010dini savr\u0161enim izborom za sve koji imaju pun raspored, a ipak \u017eele <strong>pobolj\u0161ati svoju kondiciju, zdravlje i rezultate u gubitku masno\u0107e.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[5]<\/span><\/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 trening sebi<strong><\/strong><\/h3>\n\n\n\n<p>HIIT je fleksibilan i prikladan i za <strong>po\u010detnike i za iskusne vje\u017eba\u010de.<\/strong> Mo\u017eete uklju\u010diti vje\u017ebe s <a href=\"https:\/\/gymbeam.hr\/trening-doma\" target=\"_blank\" rel=\"noreferrer noopener\">opremom<\/a> ili bez nje, te prilagoditi te\u017einu treninga svojoj razini kondicije. Osim toga, HIIT nije ograni\u010den samo na vje\u017ebe s vlastitom te\u017einom \u2013 intervalni format mo\u017eete primijeniti i na tr\u010danje. Na primjer, <strong>HIIT tr\u010danje<\/strong> mo\u017ee uklju\u010divati sprint od 30 sekundi punom brzinom, nakon \u010dega slijedi 30 sekundi hodanja ili laganog tr\u010danja. Tako\u0111er mo\u017eete prilagoditi duljinu intervala rada i odmora prema svojim ciljevima. Svatko mo\u017ee kreirati vlastiti, <strong>personalizirani fit HIIT trening.<\/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=\"48997,40192,65239,53710,53347,36352,36346,62755,86038,42481,64393\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kardio_HIIT_Primjer_treninga_za_bolju_formu_i_poboljsanu_kondiciju\"><\/span>Kardio HIIT: Primjer treninga za bolju formu i pobolj\u0161anu kondiciju<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio HIIT treninzi obi\u010dno uklju\u010duju <strong> slo\u017eene vje\u017ebe koje aktiviraju vi\u0161e mi\u0161i\u0107nih skupina u cijelom tijelu. <\/strong> Prilikom odabira trajanja radnih i odmornih intervala, odaberite strukturu koja odgovara va\u0161oj trenutnoj razini kondicije \u2013 bilo da ste po\u010detnik ili napredniji vje\u017eba\u010d. Zapo\u010dinjete s radnim intervalom, uzimate kratku pauzu izme\u0111u vje\u017ebi, a zatim prelazite na sljede\u0107i pokret. Nakon \u0161to zavr\u0161ite cijeli krug, uzmite malo du\u017eu pauzu prije nego \u0161to zapo\u010dnete sljede\u0107u seriju.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije nego \u0161to zapo\u010dnete trening, pobrinite se da isprobate svaku vje\u017ebu unaprijed. Tako\u0111er, va\u017eno je uklju\u010diti barem kratko zagrijavanje kako biste mobilizirali zglobove i pripremili tijelo za kretanje. Nakon \u0161to zavr\u0161ite sesiju, ne zaboravite na kratko hla\u0111enje uz lagano istezanje.   <\/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 treninga za po\u010detnike<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Radni interval: <\/strong> 30 sekundi <\/li>\n\n\n\n<li><strong>Odmor izme\u0111u vje\u017ebi:<\/strong> 30 sekundi<\/li>\n\n\n\n<li><strong>Odmor izme\u0111u serija: <\/strong> 40 sekundi<\/li>\n\n\n\n<li><strong>Broj setova:<\/strong> 4<\/li>\n\n\n\n<li><strong>Broj intervala:<\/strong> 5<\/li>\n\n\n\n<li><strong>Ukupno trajanje:<\/strong> 20 minuta (bez zagrijavanja i hla\u0111enja)<\/li>\n\n\n\n<li><strong>Potro\u0161nja kalorija (samo aktivna faza): <\/strong> \u017dena od 65 kg sagori pribli\u017eno 125 kcal, dok mu\u0161karac od 80 kg sagori oko 167 kcal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[8]<\/span><\/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. Napredna struktura treninga<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Radni interval:<\/strong> 40 sekundi<\/li>\n\n\n\n<li><strong>Odmor izme\u0111u vje\u017ebi: <\/strong> 20 sekundi<\/li>\n\n\n\n<li><strong>Odmor izme\u0111u serija:<\/strong> 30 sekundi<\/li>\n\n\n\n<li><strong>Broj setova:<\/strong> 4<\/li>\n\n\n\n<li><strong>Broj intervala:<\/strong> 5<\/li>\n\n\n\n<li><strong>Ukupno trajanje:<\/strong> 20 minuta (bez zagrijavanja i hla\u0111enja)<\/li>\n\n\n\n<li><strong>Potro\u0161nja kalorija (samo aktivna faza): <\/strong> \u017dena od 65 kg sagori pribli\u017eno 125 kcal, dok mu\u0161karac od 80 kg sagori oko 167 kcal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[8]<\/span><\/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=\"Vje\u017ebe pogodne za HIIT\" class=\"wp-image-711801\" title=\"Vje\u017ebe pogodne za HIIT\" 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_vjezbi_za_vas_kardio_HIIT_trening\"><\/span>5 vje\u017ebi za va\u0161 kardio HIIT trening <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za ovaj trening pripremite <a href=\"https:\/\/gymbeam.hr\/uzad\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\">u\u017ee za preskakanje, pliometrijsku kutiju i prostirku za vje\u017ebanje<\/a>. Ako trenirate kod ku\u0107e, pobrinite se da imate dovoljno slobodnog prostora oko sebe. Ipak, ova sesija jednako dobro funkcionira i u teretani ili na otvorenom prostoru za vje\u017ebanje. Ako nemate pristup pliometrijskoj kutiji, mo\u017eete je zamijeniti niskim zidom ili \u010dvrstom klupom.   <\/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>Po\u010detni polo\u017eaj: <\/strong> Stanite uspravno sa spojenim stopalima. Ruke lagano savijte u laktovima i dr\u017eite ih uz tijelo.  <\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Sko\u010dite u stranu tako da ra\u0161irite stopala, dok istovremeno podi\u017eete lagano savijene ruke iznad glave. Izdahnite dok ska\u010dete u stranu, a udahnite pri povratku u po\u010detni polo\u017eaj. Nastavite s pokretom ujedna\u010deno i ritmi\u010dno.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> nekoordinirani pokreti, ograni\u010den opseg pokreta.<\/li>\n\n\n\n<li><strong>Varijacije: <\/strong> Mo\u017eete pove\u0107ati te\u017einu vje\u017ebe no\u0161enjem prsluka s utezima ili dodavanjem utega na <a href=\"https:\/\/gymbeam.hr\/utezi-za-clanke-i-zapesca-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">zape\u0161\u0107a i gle\u017enjeve.<\/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. Preskakanje u\u017eeta (osnovna verzija)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite sa spojenim stopalima, uhvatite ru\u010dke <a href=\"https:\/\/gymbeam.hr\/metal-jumping-rope-silver-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">u\u017eeta za preskakanje<\/a> tako da se u\u017ee nalazi iza vas.<\/li>\n\n\n\n<li><strong>Izvedba:<\/strong> Zapo\u010dnite rotiranjem zape\u0161\u0107a prema naprijed kako biste pokrenuli u\u017ee. Kada u\u017ee pro\u0111e iznad glave, lagano savijte koljena. Kad u\u017ee do\u0111e do va\u0161ih stopala, sko\u010dite nekoliko centimetara od tla. Odmah nastavite s sljede\u0107om ponavljanjem.    <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Lo\u0161a koordinacija.<\/li>\n\n\n\n<li><strong>Varijacije: <\/strong> Ako nemate u\u017ee pri ruci ili ako je prostor ograni\u010den, mo\u017eete simulirati pokret skakanjem na mjestu. Za treninge kod ku\u0107e, koristan mo\u017ee biti i <strong><a href=\"https:\/\/gymbeam.hr\/vijaca-devotion-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\">be\u017ei\u010dno u\u017ee za preskakanje<\/a><\/strong>\u2014bez straha od zapetljavanja u\u017eeta ili udaranja u namje\u0161taj. <\/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: Preskakanje u\u017eeta\" class=\"wp-image-711833\" title=\"HIIT: Preskakanje u\u017eeta\"\/><\/figure>\n\n\n\n<p>Ako ste zainteresirani isprobati cijeli HIIT trening samo s u\u017eetom za preskakanje, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-preskakati-uze-6-vjezbi-i-3-hiit-treninga-za-intenzivno-sagorijevanje-kalorija\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako preskakati kao profesionalac: 6 vje\u017ebi i 3 HIIT rutine za maksimalno sagorijevanje masti. <\/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\">Box step-up s podizanjem koljena<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred pliometrijske kutije sa stopalima zajedno. Dr\u017eite ruke uz tijelo, te ih lagano savijte u laktovima. <\/li>\n\n\n\n<li><strong>Izveba: <\/strong> Podignite jedno stopalo i stavite ga na kutiju, prebacuju\u0107i te\u017einu na njega. Dok izdi\u0161ete, ispravite potpornu nogu i istovremeno pomaknite suprotno koljeno prema gore, prema prsima. Dok se koljeno podi\u017ee, lagano zamahnite suprotnom savijenom rukom prema naprijed kako biste odr\u017eali ravnote\u017eu. Ako vam se povla\u010denje koljena skroz do prsa \u010dini nestabilnim, jednostavno ga savijte i podignite stopalo nekoliko centimetara iznad kutije. Udahnite dok se vra\u0107ate u po\u010detni polo\u017eaj, a zatim promijenite nogu za sljede\u0107e ponavljanje.     <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke: <\/strong> Nestabilni ili nekoordinirani pokreti.<\/li>\n\n\n\n<li><strong>Varijacije:<\/strong> Po\u010detnici mogu jednostavno zakora\u010diti na kutiju s obje noge bez podizanja koljena. Napredniji sporta\u0161i mogu dodati skok na jednoj nozi na vrhu pokreta.  <\/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: Box Step-Ups\" class=\"wp-image-711881\" title=\"HIIT: Box Step-Ups\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Skokovi na kutiju<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj:<\/strong> Stanite ispred kutije sa stopalima zajedno. Dr\u017eite ruke uz tijelo, te ih lagano savijte u laktove.  <\/li>\n\n\n\n<li><strong>Izvedba: <\/strong> Lagano savijte koljena, a zatim izdahnite dok sna\u017eno ska\u010dete na kutiju s obje noge. Iskoristite zamah rukama prema naprijed, kako biste si pomogli pri skoku. Uspravite se, a zatim udahnite dok pa\u017eljivo zakora\u010dite unatrag i nastavite sa sljede\u0107im ponavljanjem.   <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Lo\u0161a koordinacija.<\/li>\n\n\n\n<li><strong>Varijacije: <\/strong> Po\u010detnici trebaju odabrati ni\u017eu kutiju, dok napredni pojedinci mogu okrenuti kutiju na najvi\u0161u stranu. Za dodatni izazov, mo\u017eete staviti disk utege na vrh kutije, ali budite oprezni jer se mogu pomaknuti pod nogama. <\/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: Skokovi na kutiju\" class=\"wp-image-711865\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Burpee<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po\u010detni polo\u017eaj: <\/strong> Stanite s nogama u \u0161irini ramena, a ruke opu\u0161tene uz tijelo.<\/li>\n\n\n\n<li><strong>Izvedba: <\/strong> Udahnite, savijte koljena i spustite se u \u010du\u010danj. Stavite ruke na tlo ispred sebe i sko\u010dite nogama unazad u poziciju planka. Savijte laktove i spustite cijelo tijelo prema <a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" rel=\"noreferrer noopener\">podlozi<\/a> u pokretu sli\u010dnom sklekovima. Zatim, izdi\u0161ite dok se odgurujete od tla, ispru\u017eite ruke i sko\u010dite nogama prema rukama. Vratite se u \u010du\u010danj i zavr\u0161ite sna\u017enim skokom prema gore, podi\u017eu\u0107i ruke iznad glave. Odmah nastavite s sljede\u0107im ponavljanjem.     <\/li>\n\n\n\n<li><strong>\u010ceste pogre\u0161ke:<\/strong> Lo\u0161a koordinacija.<\/li>\n\n\n\n<li><strong>Varijacije: <\/strong> Mo\u017eete isprobati polu-burpee, gdje presko\u010dite le\u017eanje na tlu i umjesto toga se zaustavite u poziciji 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: Burpee\" class=\"wp-image-711817\" title=\"HIIT: Burpee\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT_za_cijelo_tijelo\"><\/span>HIIT za cijelo tijelo<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Isprobajte na\u0161 HIIT trening za cijelo tijelo prikazan u na\u0161em video tutorialu. <\/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\/-TEKWl1iF3M?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=\"Kamo_dalje\"><\/span>Kamo dalje?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U potrazi ste za jo\u0161 vje\u017ebi s vlastitom te\u017einom koje su savr\u0161ene za HIIT? Pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 vje\u017ebi s vlastitom te\u017einom koje \u0107e vas dovesti u formu. <\/strong><\/a> <\/li>\n\n\n\n<li>Ako \u017eelite isprobati HIIT sesiju usmjerenu na trbu\u0161ne mi\u0161i\u0107e, ne propustite dva primjera treninga u \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-minutni-trening-za-izrezane-trbusnjake-ucinkoviti-hiit-za-six-pack-donje-trbusnjake-i-bokove\/\" target=\"_blank\" rel=\"noreferrer noopener\">Trening za oblikovane trbu\u0161ne mi\u0161i\u0107e za manje od 15 minuta? <\/a><\/strong> <\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete izgraditi vrhunsku rutinu za trbu\u0161ne mi\u0161i\u0107e koriste\u0107i vje\u017ebe iz knjige <strong><a href=\"https:\/\/gymbeam.hr\/blog\/21-najboljih-vjezba-s-vlastitom-tezinom-za-pojacavanje-trbuha\/\" target=\"_blank\" rel=\"noreferrer noopener\">21-a najbolja vje\u017eba za trbu\u0161ne mi\u0161i\u0107e s vlastitom te\u017einom. <\/a><\/strong><\/li>\n\n\n\n<li>Radije biste dodali otpor? Kreirajte svoj HIIT trening koriste\u0107i vje\u017ebe s utezima iz \u010dlanka <a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-za-cijelo-tijelo-s-prslukom-s-utezima\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najboljih vje\u017ebi za cijelo tijelo s utezima. <\/strong><\/a>  <\/li>\n\n\n\n<li>\u0160to je s gluteusima i nogama? Uklju\u010dite vje\u017ebe iz <strong><a href=\"https:\/\/gymbeam.hr\/blog\/vjezbe-za-straznjicu-za-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ku\u0107nog treninga za gluteus i noge. <\/a><\/strong>  <\/li>\n\n\n\n<li>Plank je savr\u0161en za HIIT &#8211; inspirirajte se s <strong><a href=\"https:\/\/gymbeam.hr\/blog\/47-najboljih-i-suludo-zabavnih-varijacija-plankinga\/\" target=\"_blank\" rel=\"noreferrer noopener\">24 naju\u010dinkovitije varijacije planka. <\/a><\/strong>  <\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete kombinirati stvari s kru\u017enim treningom. Za vi\u0161e ideja pro\u010ditajte \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/ojacajte-srednji-dio-tijela-pomocu-kruznog-treninga-trbuh\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kru\u017eni trening za trbu\u0161ne mi\u0161i\u0107e: Va\u0161 put do six-packa i sna\u017enog core-a. <\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>HIIT je fantasti\u010dna opcija za svakoga tko \u017eeli u\u010dinkovit, <strong>visokokvalitetan trening za samo 20 minuta. <\/strong> Unato\u010d kratkom trajanju, visoka intenzivnost poma\u017ee vam sagorijevati puno kalorija i pokrenuti metabolizam. Tako\u0111er pobolj\u0161ava va\u0161u ukupnu kondiciju i poma\u017ee o\u010duvanju mi\u0161i\u0107ne mase\u2014\u0161to je posebno korisno ako poku\u0161avate izgubiti masno\u0107u. Mo\u017eete slijediti na\u0161 primjer rutine ili prilagoditi vlastitu HIIT sesiju s razli\u010ditim kardio vje\u017ebama koje odgovaraju va\u0161im <strong>preferencijama. <\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio koristan? Ako jest, podijelite ga s prijateljima i pro\u0161irite motivaciju za isprobavanje kardio HIIT treninga!  <\/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.hr\/sredstva-za-izgaranje-masnoca\" 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.hr\/trening-doma\" 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 samo 20 minuta, ali \u017eelite dobar trening uz obilno znojenje? U tom slu\u010daju isprobajte na\u0161 kardio HIIT trening koji \u0107e testirati va\u0161u kondiciju i pokrenuti metabolizam. U ovom \u010dlanku prona\u0107i \u0107ete primjer intervalnog treninga s varijacijama za po\u010detnike i iskusnije vje\u017eba\u010de.   <\/p>\n","protected":false},"author":129,"featured_media":711721,"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":[132],"tags":[6177,7478,6488,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-716295","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-hiit-trening-hr","9":"tag-trening-hr","10":"tag-trening-doma-hr","11":"tag-vjezbe-s-vlastitom-tezinom-hr","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-minutni trening za sagorijevanje masti i pobolj\u0161anje forme - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fit HIIT trening je kardio trening temeljen na intervalima, namijenjen i mu\u0161karcima i \u017eenama. 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