{"id":11333,"date":"2024-02-12T15:40:51","date_gmt":"2024-02-12T14:40:51","guid":{"rendered":"https:\/\/www.drip-hiit.com\/?p=11333"},"modified":"2024-02-12T15:40:53","modified_gmt":"2024-02-12T14:40:53","slug":"hiit-beginner","status":"publish","type":"post","link":"https:\/\/www.drip-hiit.com\/en\/hiit-beginner\/","title":{"rendered":"HIIT Beginner: your complete guide to surpassing your limits"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11333\" class=\"elementor elementor-11333\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-307334a first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"307334a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-6652959b elementor-hidden-mobile\" data-id=\"6652959b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-39ae7f31\" data-id=\"39ae7f31\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-55b08f92 elementor-widget elementor-widget-image\" data-id=\"55b08f92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"400\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/hiit-debutant-1024x512.jpg\" class=\"attachment-large size-large wp-image-11334\" alt=\"HIIT D\u00e9butant : une femme qui essaie le HIIT\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/hiit-debutant-1024x512.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/hiit-debutant-300x150.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/hiit-debutant-768x384.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/hiit-debutant.jpg 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-69f6ac53 elementor-hidden-mobile\" data-id=\"69f6ac53\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6e5e81fa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6e5e81fa\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-78116a64 elementor-hidden-mobile\" data-id=\"78116a64\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-209cd8ed elementor-widget elementor-widget-table-of-contents\" data-id=\"209cd8ed\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;],&quot;sticky_offset&quot;:100,&quot;sticky_effects_offset&quot;:100,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;sticky_anchor_link_offset&quot;:0}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__209cd8ed\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70809a1d elementor-widget elementor-widget-html\" data-id=\"70809a1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script>\n    \n    jQuery(document).ready(function(){\njQuery(window).scroll(function () {   \n   \n if(jQuery(window).scrollTop() > 500) {\n    jQuery('#sticky-somm').css('position','fixed');\n    jQuery('#sticky-somm').css('top','115px'); \n    jQuery('#sticky-somm').css('max-width','20%'); \n\n }\n\n else if (jQuery(window).scrollTop() <= 280) {\n    jQuery('#sticky-somm').css('position','static');\n    jQuery('#sticky-somm').css('top','');\n    jQuery('#sticky-somm').css('max-width','100%'); \n    \n }  \n    if (jQuery('#sticky-somm').offset().top + jQuery(\"#sticky-somm\").height() > jQuery(\"#related-posts\").offset().top) {\n        jQuery('#sticky-somm').css('top',-(jQuery(\"#sticky-somm\").offset().top + jQuery(\"#sticky-somm\").height() - jQuery(\"#related-posts\").offset().top));\n    }\n});\n});\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-661d30cd\" data-id=\"661d30cd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed290d3 elementor-align-left elementor-widget elementor-widget-breadcrumbs\" data-id=\"ed290d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.drip-hiit.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c1097bd elementor-widget elementor-widget-heading\" data-id=\"5c1097bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">HIIT D\u00e9butant : votre guide complet pour d\u00e9passer vos limites<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5a7b69cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5a7b69cd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6802a56e\" data-id=\"6802a56e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c681b52 elementor-align-right elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"3c681b52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>12\/02\/2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef84e5b elementor-align-left elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"ef84e5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/author\/mthiebaut\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par <\/span>\n\t\t\t\t\t\t\t\t\t\tMatthieu Thi\u00e9baut\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b618153 elementor-widget__width-auto elementor-widget elementor-widget-shortcode\" data-id=\"2b618153\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap after-title\">Temps de lecture : <b><span class=\"wtr-time-number\">15<\/span> min<\/b><\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-459d56ad elementor-widget elementor-widget-text-editor\" data-id=\"459d56ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>High Intensity Interval Training<\/b><span style=\"font-weight: 400;\">, \u00e7a vous dit quelque chose ? Le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> c\u2019est la m\u00e9thode d&rsquo;entra\u00eenement parfaite pour br\u00fbler un max de calories en peu de temps. Et aussi pour vous challenger \u00e0 fond !<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Avec le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\">, vous alternez p\u00e9riodes d\u2019efforts \u00e0 (tr\u00e8s) <\/span><b>haute intensit\u00e9<\/b><span style=\"font-weight: 400;\"> et phases de repos. Ce qui est cool, c\u2019est que ce format s\u2019adapte \u00e0 <\/span><b>tous les niveaux<\/b><span style=\"font-weight: 400;\">, d\u00e9butant.e.s comme avanc\u00e9.e.s !<\/span><\/p><p><br \/><span style=\"font-weight: 400;\">Alors, si vous voulez savoir comment <\/span><b>faire du HIIT en tant que novice<\/b><span style=\"font-weight: 400;\">, cet article est votre mine d\u2019or. On vous explique tout : programme, exercices, comment d\u00e9buter, etc. Ready to sweat ? Let\u2019s go ! \u26a1<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a76adb4 elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"6a76adb4\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm2\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__6a76adb4\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-446424e3 elementor-widget elementor-widget-text-editor\" data-id=\"446424e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>C\u2019est quoi exactement le HIIT ?<\/b><\/h2><p><img decoding=\"async\" class=\"alignnone wp-image-11342 size-full\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/c-est-quoi-le-hiit.jpg\" alt=\"Un medecine ball pos\u00e9 sur une box\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/c-est-quoi-le-hiit.jpg 800w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/c-est-quoi-le-hiit-300x225.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/c-est-quoi-le-hiit-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><span style=\"font-weight: 400;\">Le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> c\u2019est un format d\u2019entra\u00eenement o\u00f9 vous alternez les <\/span><b>phases d\u2019effort \u00e0 haute intensit\u00e9<\/b><span style=\"font-weight: 400;\"> et les <\/span><b>phases de repos<\/b><span style=\"font-weight: 400;\">. Les p\u00e9riodes d\u2019effort \u00e9tant souvent plus longues que celles de repos. Si on devait vous r\u00e9sumer \u00e7a facilement, on vous dirait que c&rsquo;est un entra\u00eenement <\/span><b>fractionn\u00e9 de haute intensit\u00e9<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le but du <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> (High Intensity Interval Training) c\u2019est \u00e0 la fois de solliciter votre <\/span><b>cardio<\/b><span style=\"font-weight: 400;\"> et de br\u00fbler un max de <\/span><b>calories<\/b><span style=\"font-weight: 400;\">. Et pour \u00e7a, vous devez travailler \u00e0 une intensit\u00e9 qui se rapproche du max de vos capacit\u00e9s ! \u26a1<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous devez vraiment <\/span><b>vous d\u00e9passer<\/b><span style=\"font-weight: 400;\"> et y aller au taquet. Pour vous donner un ordre d\u2019id\u00e9e, vous devez \u00eatre \u00e0 <\/span><b>environ 80-90%<\/b><span style=\"font-weight: 400;\"> de votre <\/span><b>fr\u00e9quence cardiaque max<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Par contre, pendant les phases de <\/span><b>r\u00e9cup\u00e9ration<\/b><span style=\"font-weight: 400;\">, vous redescendez \u00e0 presque <\/span><b>50%.<\/b><span style=\"font-weight: 400;\"> Elles sont <\/span><b>courtes<\/b><span style=\"font-weight: 400;\">, mais elles vous permettent de souffler un peu avant de repartir pour tout donner. C\u2019est pour \u00e7a que vous devez essayer de <\/span><b>r\u00e9cup\u00e9rer le plus possible<\/b><span style=\"font-weight: 400;\"> pendant ces pr\u00e9cieuses secondes ! \u23f0<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Bien qu\u2019il soit tr\u00e8s intense, le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> s\u2019adapte \u00e0 <\/span><b>tous les niveaux<\/b><span style=\"font-weight: 400;\">. Pour \u00e7a, vous pouvez jouer avec la dur\u00e9e, la fr\u00e9quence, les exercices, et l\u2019intensit\u00e9 selon vos capacit\u00e9s.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> a beaucoup d\u2019avantages (perte de poids, meilleure condition physique, etc.) dont on vous parlera apr\u00e8s. Et ils rendent ce format de training <\/span><b>tr\u00e8s efficace<\/b><span style=\"font-weight: 400;\">, mais aussi <\/span><b>exigeant<\/b><span style=\"font-weight: 400;\"> pour votre organisme. Vous devez donc \u00eatre prudent.e dans votre pratique.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Ce qui est int\u00e9ressant avec le HIIT, c\u2019est que vous pouvez le faire avec <\/span><b>diff\u00e9rents types<\/b><span style=\"font-weight: 400;\"> d\u2019exercices et d\u2019activit\u00e9s physiques :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/hiit-running\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Running<\/span><\/a><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/hiit-corde-a-sauter\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Corde \u00e0 sauter<\/span><\/a><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercices de crossfit<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercices de musculation<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etc.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Il y a aussi <\/span><b>diff\u00e9rents formats<\/b><span style=\"font-weight: 400;\"> de HIIT :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le Tabata<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u2019EMOM<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u2019AMRAP<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etc.<\/span><\/li><\/ul><p>\u00a0<\/p><h2><b>Les avantages du HIIT<\/b><\/h2><p><img decoding=\"async\" class=\"alignnone wp-image-11343 size-full\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/avantages-hiit.jpg\" alt=\"Une personne qui fait du rameur pendant son workout de HIIT\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/avantages-hiit.jpg 800w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/avantages-hiit-300x225.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/avantages-hiit-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><span style=\"font-weight: 400;\">Le HIIT est un format d\u2019entra\u00eenement tr\u00e8s <\/span><b>efficace<\/b><span style=\"font-weight: 400;\">, car il va notamment vous aider \u00e0 :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Br\u00fbler plus de <\/span><b>calories<\/b><span style=\"font-weight: 400;\"> que du cardio classique (after-burn effect)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Am\u00e9liorer vos capacit\u00e9s <\/span><b>cardio-respiratoires<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Entretenir votre <\/span><b>masse musculaire<\/b><span style=\"font-weight: 400;\"> en favorisant la synth\u00e8se des prot\u00e9ines<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Booster votre <\/span><b>moral<\/b><span style=\"font-weight: 400;\"> en lib\u00e9rant des endorphines (bien-\u00eatre et plaisir)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">R\u00e9duire en partie le <\/span><b>stress<\/b><span style=\"font-weight: 400;\">, l\u2019anxi\u00e9t\u00e9 et am\u00e9liore votre humeur<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Un des principaux avantages du HIIT est qu\u2019il favorise la <\/span><b>perte de poids<\/b><span style=\"font-weight: 400;\"> :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En augmentant votre <\/span><b>m\u00e9tabolisme de base<\/b><span style=\"font-weight: 400;\"> (la d\u00e9pense \u00e9nerg\u00e9tique au repos)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En stimulant la <\/span><b>lipolyse<\/b><span style=\"font-weight: 400;\"> (d\u00e9gradation de la graisse stock\u00e9e)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En am\u00e9liorant votre sensibilit\u00e9 \u00e0 <\/span><b>l\u2019insuline<\/b><span style=\"font-weight: 400;\"> (permet de r\u00e9guler le taux de glucose dans le sang)<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">De plus, ce type de workout vous aide \u00e0 am\u00e9liorer votre <\/span><b>condition physique g\u00e9n\u00e9rale<\/b><span style=\"font-weight: 400;\"> :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En augmentant votre <\/span><b>VO2 max<\/b><span style=\"font-weight: 400;\"> (volume maximal d\u2019oxyg\u00e8ne consomm\u00e9 par minute lors d\u2019un effort)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En renfor\u00e7ant votre <\/span><b>force<\/b><span style=\"font-weight: 400;\"> et votre endurance musculaire<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En am\u00e9liorant votre <\/span><b>coordination<\/b><span style=\"font-weight: 400;\">, votre \u00e9quilibre, votre souplesse et votre mobilit\u00e9 articulaire<\/span><\/li><\/ul><p>\u00a0<\/p><h2><b>Comment commencer le HIIT quand on d\u00e9bute ?<\/b><\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-11344 size-full\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/comment-commencer-hiit-debutant.jpg\" alt=\"Une personne qui fait du rameur\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/comment-commencer-hiit-debutant.jpg 800w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/comment-commencer-hiit-debutant-300x225.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/comment-commencer-hiit-debutant-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><span style=\"font-weight: 400;\">Pour commencer le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> en tant que d\u00e9butant.e, vous devez \u00eatre prudent.e et y aller <\/span><b>progressivement<\/b><span style=\"font-weight: 400;\">. Il ne faut pas br\u00fbler les \u00e9tapes et augmenter le rythme petit \u00e0 petit ! \ud83d\udc22<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous avez le choix entre faire vos workouts tout.e seul.e \u00e0 la <\/span><b>maison<\/b><span style=\"font-weight: 400;\"> ou avec un coach en <\/span><b>salle<\/b><span style=\"font-weight: 400;\">. Il y a d\u2019ailleurs de plus en plus de studios de HIIT (comme DRIP \ud83d\ude09) qui proposent des sessions adapt\u00e9es \u00e0 tous les niveaux.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Dans l\u2019id\u00e9al essayez de <\/span><b>commencer le HIIT<\/b><span style=\"font-weight: 400;\"> avec un.e <\/span><b>coach<\/b><span style=\"font-weight: 400;\"> qui peut vous expliquer chaque mouvement et vous guider. Mais si ce n\u2019est pas possible, vous pouvez tr\u00e8s bien suivre des cours en ligne sur YouTube par exemple.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Quoi qu\u2019il en soit, quand vous commencez le HIIT (et n\u2019importe quel sport) vous devez toujours vous <\/span><b>\u00e9chauffer<\/b><span style=\"font-weight: 400;\">. Prenez 5 \u00e0 10 minutes pour faire un bon warm-up. C\u2019est \u00e7a qui va pr\u00e9parer votre corps \u00e0 l\u2019effort et <\/span><b>r\u00e9duire le risque de blessures<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Pour vous \u00e9chauffer, vous pouvez faire :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Des exercices de <\/span><b>cardio \u00e0 faible intensit\u00e9<\/b><span style=\"font-weight: 400;\"> pour pr\u00e9parer votre c\u0153ur et monter en temp\u00e9rature.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Des <\/span><b>exercices simples et contr\u00f4l\u00e9s<\/b><span style=\"font-weight: 400;\"> pour chauffer les muscles et pr\u00e9parer les articulations.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Des <\/span><b>exercices dynamiques l\u00e9gers<\/b><span style=\"font-weight: 400;\"> et des mouvements de <\/span><b>mobilit\u00e9<\/b><span style=\"font-weight: 400;\"> pour pr\u00e9parer davantage vos muscles.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Quand vous commencez le HIIT, vous devez aussi choisir un <\/span><b>ratio effort\/repos<\/b><span style=\"font-weight: 400;\"> qui vous est <\/span><b>adapt\u00e9<\/b><span style=\"font-weight: 400;\">. Vous pouvez par exemple partir sur :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 secondes d\u2019effort pour 30 secondes de repos<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 secondes d\u2019effort pour 40 secondes de repos<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le choix des <\/span><b>exercices<\/b><span style=\"font-weight: 400;\"> doit aussi \u00eatre adapt\u00e9 \u00e0 votre niveau. Privil\u00e9giez les exercices <\/span><b>simples et efficaces<\/b><span style=\"font-weight: 400;\">. L\u2019id\u00e9al est de s\u00e9lectionner des mouvements qui travaillent plusieurs muscles en m\u00eame temps. Par exemple, les burpees.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Pendant votre entra\u00eenement, vous devez toujours penser \u00e0 <\/span><b>\u00e9couter votre<\/b><span style=\"font-weight: 400;\"> corps et \u00e0 respecter votre <\/span><b>rythme<\/b><span style=\"font-weight: 400;\">. Si vous sentez que \u00e7a devient beaucoup trop dur, r\u00e9duisez l\u2019intensit\u00e9. En revanche, vous devez toujours \u00eatre \u00e0 fond. Ce n\u2019est pas parce que c\u2019est dur que vous devez vous arr\u00eater. \ud83d\udca8<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous devez trouver le <\/span><b>bon niveau d\u2019intensit\u00e9<\/b><span style=\"font-weight: 400;\"> qui vous challenge sans que ce soit douloureux. Essayez quand m\u00eame de ne pas trop en faire pour ne pas vous blesser ou m\u00eame vous d\u00e9courager.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Une fois que vous avez fini votre session, terminez avec ce qu\u2019on appelle le <\/span><b>cool-down<\/b><span style=\"font-weight: 400;\"> (retour au calme). Prenez 5 \u00e0 10 minutes pour que votre corps revienne \u00e0 la normale.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le but du <\/span><b>cool-down<\/b><span style=\"font-weight: 400;\"> c\u2019est de <\/span><b>descendre en temp\u00e9rature<\/b><span style=\"font-weight: 400;\">, de vous d\u00e9tendre et de retrouver une <\/span><b>fr\u00e9quence cardiaque normale<\/b><span style=\"font-weight: 400;\">. Pour \u00e7a vous pouvez :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faires des exercices de respiration<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Marcher un peu ou trottiner<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faire des \u00e9tirements statiques l\u00e9gers<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etc.<\/span><\/li><\/ul><p>\u00a0<\/p><h3><b>\u00c0 quelle fr\u00e9quence faire du HIIT quand on d\u00e9bute ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Il n\u2019y a pas vraiment de<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/hiit-combien-de-fois-par-semaine\/\" target=\"_blank\" rel=\"noopener\"><b>fr\u00e9quence de HIIT<\/b><\/a><\/span><span style=\"font-weight: 400;\"> id\u00e9ale. \u00c7a va d\u00e9pendre de votre <\/span><b>niveau<\/b><span style=\"font-weight: 400;\">, de vos objectifs, de votre capacit\u00e9 \u00e0 r\u00e9cup\u00e9rer, etc.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Quand vous d\u00e9butez, c\u2019est bien d\u2019y aller petit \u00e0 petit. Vous pouvez par exemple <\/span><b>commencer par 1 ou 2 workout par semaine<\/b><span style=\"font-weight: 400;\">. Pensez \u00e0 espacer vos s\u00e9ances de HIIT d\u2019au moins 24 heures pour \u00e9viter les blessures et laisser le temps \u00e0 votre corps de r\u00e9cup\u00e9rer. \ud83d\udcaa<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Selon votre <\/span><b>progression<\/b><span style=\"font-weight: 400;\"> et votre <\/span><b>aisance<\/b><span style=\"font-weight: 400;\"> sur les workouts, vous pouvez augmenter la fr\u00e9quence au fur et \u00e0 mesure. Vous pourrez passer \u00e0 <\/span><b>2 ou 3 s\u00e9ances par semaine<\/b><span style=\"font-weight: 400;\">. Mais les premiers mois, ne d\u00e9passez pas les 4 sessions hebdomadaires de HIIT. Votre corps doit encore s\u2019habituer \u00e0 l\u2019effort intense.<\/span><\/p><p>\u00a0<\/p><h2><b>Construire un programme de HIIT pour d\u00e9butant<\/b><\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-11345 size-full\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/programme-hiit-debutant.jpg\" alt=\"Des halt\u00e8res dans une salle de de sport\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/programme-hiit-debutant.jpg 800w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/programme-hiit-debutant-300x225.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/programme-hiit-debutant-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><span style=\"font-weight: 400;\">Pour construire votre programme de HIIT, vous devez d\u00e9finir votre ou vos <\/span><b>objectifs<\/b><span style=\"font-weight: 400;\">. Est-ce que vous voulez perdre du poids, gagner en endurance, vous tonifier, am\u00e9liorer vos capacit\u00e9s respiratoires, etc.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Une fois que votre but est fix\u00e9, choisissez le <\/span><b>format de HIIT<\/b><span style=\"font-weight: 400;\">. Tabata, EMOM, AMRAP ou m\u00eame autre format, vous avez le choix. Ils ont chacun leurs sp\u00e9cificit\u00e9s, ce qui peut vous permettre de varier vos trainings !<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous devez ensuite choisir la <\/span><b>dur\u00e9e<\/b><span style=\"font-weight: 400;\"> de vos workouts. En g\u00e9n\u00e9ral, quand vous d\u00e9butez, une session dure entre 10 et 30 minutes (warm-up et cool-down compris). \ud83e\udded<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Quand le format et la dur\u00e9e de votre training sont valid\u00e9s, s\u00e9lectionnez les <\/span><b>exercices<\/b><span style=\"font-weight: 400;\"> selon vos objectifs. Par exemple, si vous voulez cibler le bas du corps, optez pour le squat, les fentes, etc. Mais pour d\u00e9buter, l\u2019id\u00e9al c\u2019est de prendre des <\/span><b>mouvements<\/b><span style=\"font-weight: 400;\"> qui travaillent <\/span><b>chaque partie du corps<\/b><span style=\"font-weight: 400;\">.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le must c\u2019est d\u2019avoir acc\u00e8s \u00e0 des <\/span><b>\u00e9quipements<\/b><span style=\"font-weight: 400;\">. C\u2019est encore mieux, car vous avez plus de choix (halt\u00e8res, barres, kettlebells, etc.). Mais on vous rassure, vous avez largement de quoi faire sans mat\u00e9riel !<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Une fois que vous avez trouv\u00e9 les <\/span><b>exercices<\/b><span style=\"font-weight: 400;\">, vous devez choisir comment les <\/span><b>structurer<\/b><span style=\"font-weight: 400;\"> pour votre workout :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le ratio effort\/repos<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le nombre d\u2019exercices<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L\u2019ordre des exercices<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le nombre de r\u00e9p\u00e9titions<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Le nombre de tours<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etc.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">D\u00e8s que votre structure est OK, vous n\u2019avez plus qu\u2019\u00e0 <\/span><b>vous lancer<\/b><span style=\"font-weight: 400;\">. Bien s\u00fbr votre programme ne sera pas parfait du premier coup. C\u2019est pour \u00e7a que vous devez <\/span><b>essayer plusieurs s\u00e9ances diff\u00e9rentes<\/b><span style=\"font-weight: 400;\">. \u00c7a vous aidera \u00e0 adapter vos sessions en fonction de vos pr\u00e9f\u00e9rences et de votre ressenti.<\/span><\/p><p>\u00a0<\/p><h3><b>Trois exemples de format de HIIT<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour \u00e9viter de vous ennuyer avec des s\u00e9ances qui se ressemblent toutes, <\/span><b>varier les formats de training<\/b><span style=\"font-weight: 400;\">. Vous pouvez par exemple tester les 3 formats dont on vous a d\u00e9j\u00e0 parl\u00e9 :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tabta<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">EMOM\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">AMRAP<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le <\/span><b>tabata<\/b><span style=\"font-weight: 400;\"> est un format compos\u00e9 de <\/span><b>8 rounds<\/b><span style=\"font-weight: 400;\">. Chaque round comprend <\/span><b>20 secondes d\u2019effort<\/b><span style=\"font-weight: 400;\"> suivi de <\/span><b>10 secondes de repos<\/b><span style=\"font-weight: 400;\">. Un tour dure au total 4 minutes et vous pouvez faire entre 3 et 7 tours, voire plus. \ud83d\ude08<\/span><\/p><p>\u00a0<\/p><p><b>L\u2019EMOM<\/b><span style=\"font-weight: 400;\"> (Every Minute On the Minute) se fait sur une dur\u00e9e donn\u00e9e. Par exemple, 15 minutes, o\u00f9 <\/span><b>chaque minute<\/b><span style=\"font-weight: 400;\"> correspond \u00e0 un <\/span><b>tour d\u2019un exercice<\/b><span style=\"font-weight: 400;\"> choisi. \u00c0 chaque tour vous devez faire un <\/span><b>nombre de reps d\u00e9fini<\/b><span style=\"font-weight: 400;\">. Quand toutes les reps sont valid\u00e9es, vous vous reposez jusqu\u2019\u00e0 la prochaine minute. Et vous r\u00e9p\u00e9tez \u00e7a 15 fois pour valider les 15 minutes. Un EMOM dure en g\u00e9n\u00e9ral entre 10 et 30 minutes.<\/span><\/p><p>\u00a0<\/p><p><b>L\u2019AMRAP<\/b><span style=\"font-weight: 400;\"> (As Many Rounds As Possible) est un format o\u00f9 vous faites un <\/span><b>circuit d\u2019exercices le plus de fois possible<\/b><span style=\"font-weight: 400;\"> dans un temps donn\u00e9. Par exemple, vous avez un circuit de 4 exercices et vous vous fixez une dur\u00e9e de 15 minutes. Vous devez donc faire le plus de tours du circuit possible dans ces 15 minutes. Le nombre de tours d\u00e9pend donc de vous.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Pour vous aider un peu plus, on vous a pr\u00e9par\u00e9 quelques exercices et workouts qui peuvent s\u2019adapter aux sportif.ve.s qui d\u00e9butent.<\/span><\/p><p>\u00a0<\/p><h3><b>Quelques exercices de HIIT pour d\u00e9buter<\/b><\/h3><p><span style=\"font-weight: 400;\">On vous a pr\u00e9par\u00e9 une liste de quelques<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/exercices-circuit-training\/\" target=\"_blank\" rel=\"noopener\"><b>exercices<\/b><\/a><\/span> <span style=\"font-weight: 400;\">simples, mais efficaces que vous pouvez int\u00e9grer dans vos workouts. Ils peuvent se faire <\/span><b>avec ou sans mat\u00e9riel<\/b><span style=\"font-weight: 400;\">, aussi bien chez vous que dehors ou m\u00eame en salle.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Voici quelques exemples :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les jumping jacks<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les squats\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les pompes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les mountain climbers<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les burpees<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les fentes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les sit-ups<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Etc.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Bien \u00e9videmment, si vous voulez pimenter ces mouvements, servez-vous d\u2019halt\u00e8res, de barres, d\u2019\u00e9lastiques, ou m\u00eame de kettlebells ! Vous devez juste vous assurer que vous faites bien le <\/span><b>mouvement<\/b><span style=\"font-weight: 400;\"> et que vous avez choisi une <\/span><b>charge adapt\u00e9e<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p>\u00a0<\/p><h3><b>Quelques exemples de workout pour d\u00e9buter<\/b><\/h3><p><span style=\"font-weight: 400;\">Commen\u00e7ons par un <\/span><b>tabata<\/b><span style=\"font-weight: 400;\"> tr\u00e8s simple de <\/span><b>3 ou 5 tours<\/b><span style=\"font-weight: 400;\"> selon vos capacit\u00e9s. 8 rounds de 20 secondes d\u2019effort \u00e0 fond et 10 secondes de repos. Vous allez alterner les exercices suivants :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pompes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Une fois que vous avez fini les mountain climbers, recommencez depuis les jumping jacks pour faire 8 rounds au total et valider le tour.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous pouvez aussi essayer <\/span><b>l\u2019EMOM<\/b><span style=\"font-weight: 400;\"> suivant compos\u00e9 de 4 tours de 4 minutes pour un EMOM de <\/span><b>16 minutes<\/b><span style=\"font-weight: 400;\"> au total. Chaque minute correspond donc \u00e0 votre temps d\u2019effort et de repos. Encha\u00eenez les exercices suivants \u00e0 chaque minute :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 burpees la premi\u00e8re minute<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 squats la deuxi\u00e8me minute<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 pompes la troisi\u00e8me minute<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">25 mountain climbers la quatri\u00e8me minute<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous avez juste \u00e0 <\/span><b>r\u00e9p\u00e9ter ces 4 exercices 4 fois<\/b><span style=\"font-weight: 400;\"> pour compl\u00e9ter votre EMOM de 16 minutes. Bien s\u00fbr, allez-y \u00e0 votre rythme tout en essayant de prendre au moins 20 secondes de pause avant d&rsquo;encha\u00eener la prochaine minute.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">On vous a \u00e9galement pr\u00e9par\u00e9 un <\/span><b>AMRAP<\/b><span style=\"font-weight: 400;\">. Le circuit se compose de <\/span><b>4 exercices<\/b><span style=\"font-weight: 400;\">. Le but \u00e9tant d\u2019encha\u00eener ce circuit le plus de fois possible en <\/span><b>15 minutes<\/b><span style=\"font-weight: 400;\">. Les exercices sont :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 jumping jacks<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 squats<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 pompes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 burpees<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Vous pouvez <\/span><b>changer<\/b><span style=\"font-weight: 400;\"> les exercices, voire m\u00eame en <\/span><b>ajouter<\/b><span style=\"font-weight: 400;\"> selon vos pr\u00e9f\u00e9rences. Mais n\u2019oubliez pas, le but c\u2019est de <\/span><b>tenir les 15 minutes<\/b><span style=\"font-weight: 400;\">. \u00c0 chaque tour compl\u00e9t\u00e9, prenez du repos selon votre ressenti, avant de repartir au boulot !<\/span><\/p><p>\u00a0<\/p><h2><b>Nos tips pour d\u00e9buter le HIIT<\/b><\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-11346 size-full\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/tips-hiit-debutant.jpg\" alt=\"Une femme qui fait de la corde \u00e0 sauter pendant sa s\u00e9ance de HIIT\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/tips-hiit-debutant.jpg 800w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/tips-hiit-debutant-300x225.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/tips-hiit-debutant-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><p><span style=\"font-weight: 400;\">Avec tout ce qu\u2019on vient de voir ensemble vous avez d\u00e9j\u00e0 presque tout ce qu\u2019il vous faut pour vous mettre au HIIT. Mais chez DRIP on a quelques petits <\/span><b>conseils suppl\u00e9mentaires<\/b><span style=\"font-weight: 400;\"> qui font la diff\u00e9rence :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ne n\u00e9gligez surtout pas <\/span><b>l\u2019\u00e9chauffement<\/b><span style=\"font-weight: 400;\"> et le <\/span><b>cool-down<\/b><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adaptez <\/span><b>l\u2019intensit\u00e9<\/b><span style=\"font-weight: 400;\"> selon les signaux que vous envoie votre corps<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compl\u00e9tez le HIIT avec <\/span><b>d\u2019autres pratiques<\/b><span style=\"font-weight: 400;\"> (musculation, running, yoga, etc.)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pensez \u00e0 travailler votre <\/span><b>souplesse<\/b><span style=\"font-weight: 400;\"> et votre <\/span><b>mobilit\u00e9<\/b><span style=\"font-weight: 400;\"> en dehors du HIIT<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u2019hydratation<\/b><span style=\"font-weight: 400;\"> et la <\/span><b>nutrition<\/b><span style=\"font-weight: 400;\"> sont importantes pour atteindre vos objectifs\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La <\/span><b>r\u00e9cup\u00e9ration<\/b><span style=\"font-weight: 400;\"> est essentielle pour \u00eatre au top (sommeil, \u00e9viter le stress, etc.)\u00a0<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Petit bonus : si vous voulez <\/span><b>tracker vos s\u00e9ances<\/b><span style=\"font-weight: 400;\"> et voir comment votre corps r\u00e9agit, vous pouvez prendre un <\/span><b>cardiofr\u00e9quencem\u00e8tre<\/b><span style=\"font-weight: 400;\"> ou une <\/span><b>montre connect\u00e9e<\/b><span style=\"font-weight: 400;\">. Ils vous donneront des informations int\u00e9ressantes comme votre fr\u00e9quence cardiaque, une estimation des calories br\u00fbl\u00e9es, etc.<\/span><\/p><p>\u00a0<\/p><h2><b>Conclusion<\/b><\/h2><p><span style=\"font-weight: 400;\">Le <\/span><b>HIIT<\/b><span style=\"font-weight: 400;\"> est une m\u00e9thode d\u2019entra\u00eenement top pour <\/span><b>vous d\u00e9fouler en peu de temps<\/b><span style=\"font-weight: 400;\">. Vous pouvez br\u00fbler un maximum de calories en moins de 30 minutes. Tout \u00e7a en travaillant votre <\/span><b>cardio<\/b><span style=\"font-weight: 400;\"> et vos <\/span><b>muscles<\/b><span style=\"font-weight: 400;\"> !<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Pour <\/span><b>commencer le HIIT<\/b><span style=\"font-weight: 400;\">, allez-y <\/span><b>doucement<\/b><span style=\"font-weight: 400;\"> et augmentez le rythme petit \u00e0 petit. Par contre, vous devez vous donner <\/span><b>\u00e0 fond \u00e0 chaque workout<\/b><span style=\"font-weight: 400;\">, sinon \u00e7a ne compte pas !<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Et surtout, vous devez <\/span><b>prendre du plaisir<\/b><span style=\"font-weight: 400;\"> pendant vos sessions. Que ce soit chez vous \u00e0 la maison, en salle ou dans un studio de HIIT, faites en sorte de <\/span><b>kiffer vos workouts<\/b><span style=\"font-weight: 400;\"> ! Le but reste quand m\u00eame de faire une activit\u00e9 qui vous pla\u00eet.<\/span><\/p><p>\u00a0<\/p><h2><b>Venez essayer le HIIT chez DRIP<\/b><\/h2><p><span style=\"font-weight: 400;\">Vous voulez tester le <\/span><b>HIIT pour la premi\u00e8re fois<\/b><span style=\"font-weight: 400;\"> ? Dans ce cas, notre <\/span><b>studio de HIIT<\/b><span style=\"font-weight: 400;\"> est fait pour vous ! Vous allez d\u00e9couvrir des <\/span><b>workouts accessibles \u00e0 tous les niveaux<\/b><span style=\"font-weight: 400;\"> pour vous d\u00e9passer sans vous soucier du regard des autres.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/le-concept\/\" target=\"_blank\" rel=\"noopener\"><b>concept<\/b><\/a><\/span><span style=\"font-weight: 400;\"> DRIP c\u2019est simple : <\/span><b>45 minutes de HIIT<\/b><span style=\"font-weight: 400;\"> sur <\/span><b>7 bases diff\u00e9rentes<\/b><span style=\"font-weight: 400;\"> :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skierg<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assault bike<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medecine ball<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Le rythme est simple,<\/span><b> 1 minute par base<\/b><span style=\"font-weight: 400;\">, une fois que vous avez fini chaque base, le tour est fini. Au total vous devez encha\u00eener <\/span><b>3 tours \u00e0 fond<\/b><span style=\"font-weight: 400;\"> !<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Et pour vous aider \u00e0 tout donner, on a pens\u00e9 \u00e0 tout : des <\/span><b>coachs<\/b><span style=\"font-weight: 400;\"> avec la banane et une <\/span><b>ambiance de folie<\/b><span style=\"font-weight: 400;\"> avec des playlists qui donnent la patate. Tout \u00e7a, dans un <\/span><b>esprit de groupe<\/b><span style=\"font-weight: 400;\"> et d\u2019entraide sans jugement.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Alors, pour un <\/span><b>workout de HIIT immersif<\/b><span style=\"font-weight: 400;\"> en plein c\u0153ur de Paris, venez transpirer chez <\/span><b>DRIP<\/b><span style=\"font-weight: 400;\"> ! Monceau ou Grands Boulevards, choisissez votre<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/studios\/\" target=\"_blank\" rel=\"noopener\"><b>studio<\/b><\/a><\/span><span style=\"font-weight: 400;\"> et venez prendre du plaisir \u00e0 souffrir. Vous allez adorer nous d\u00e9tester. \ud83d\udd25<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9fd5a53 elementor-hidden-mobile\" data-id=\"9fd5a53\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a2c09bb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2c09bb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b64c5c\" data-id=\"4b64c5c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8e98a5e elementor-align-center elementor-widget elementor-widget-button\" data-id=\"8e98a5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/premiere-fois\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JE D\u00c9COUVRE DRIP<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24e79b86 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24e79b86\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-625b337e\" data-id=\"625b337e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4705f93d elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"4705f93d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Partager<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18cfeb8a elementor-share-buttons--view-icon elementor-share-buttons--skin-flat elementor-share-buttons--color-custom elementor-widget__width-auto elementor-share-buttons--shape-square elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"18cfeb8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68dd8f2b elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-spacer\" data-id=\"68dd8f2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-595df5e7 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"595df5e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Tagged<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1fcdd0bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1fcdd0bc\" data-element_type=\"section\" data-e-type=\"section\" id=\"related-posts\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a23cf50\" data-id=\"2a23cf50\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69f78f3b elementor-widget elementor-widget-heading\" data-id=\"69f78f3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">\u00e0 lire aussi<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-34d79636 elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-id=\"34d79636\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-599c364c\" data-id=\"599c364c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6fad90d4 elementor-grid-2 elementor-posts--thumbnail-top elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"6fad90d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;2&quot;,&quot;custom_columns_tablet&quot;:&quot;2&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:&quot;5&quot;,&quot;load_method&quot;:&quot;&quot;,&quot;widget_id&quot;:&quot;6fad90d4&quot;,&quot;post_id&quot;:11333,&quot;theme_id&quot;:11333,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-17993\" class=\"elementor-post elementor-grid-item ecs-post-loop post-17993 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-17993 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-17995\" alt=\"sled pull hyrox\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">Sled Pull HYROX : bien ma\u00eetriser la station pour gagner du temps<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser le sled pull ? Vous cherchez une m\u00e9thode claire ? Cet&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa18422 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4fa18422\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"13\" viewBox=\"0 0 6 13\" fill=\"none\"><path d=\"M5.65 6.495L2.79 12.245H0L2.86 6.495L0 0.755005H2.79L5.65 6.495Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article id=\"post-17960\" class=\"elementor-post elementor-grid-item ecs-post-loop post-17960 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-17960 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-1024x576.jpg\" class=\"attachment-large size-large wp-image-17962\" alt=\"burpees broad jump\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-1024x576.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-300x169.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-768x432.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301.jpg 1365w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/\">Burpees Broad Jump : guide pour performer sur la station mythique<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser les burpees ? Vous cherchez une m\u00e9thode claire ? Cet article&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa18422 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4fa18422\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"13\" viewBox=\"0 0 6 13\" fill=\"none\"><path d=\"M5.65 6.495L2.79 12.245H0L2.86 6.495L0 0.755005H2.79L5.65 6.495Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e199ac5 elementor-widget elementor-widget-html\" data-id=\"7e199ac5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n  <script type=\"text\/javascript\">\r\n    jQuery(document).on('ready', function() {\r\nif (jQuery(window).width() < 767) { \r\n        jQuery(\".related-posts .ecs-posts\").slick({\r\n        infinite: true,\r\n        prevArrow:'<button type=\"button\" class=\"slick-prev\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/10\/FLECHE-3-left-MINI.svg\" alt=\"#\" width=\"31\" height=\"31\"><\/button>',\r\n        nextArrow: '<button type=\"button\" class=\"slick-next\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/10\/FLECHE-3-MINI.svg\" width=\"31\" height=\"31\" alt=\"#\"><\/button>',\r\n        slidesToShow: 1.1,\r\n        slidesToScroll: 1,\r\n        arrows:true,\r\n        dots:false,\r\n  infinite:false\r\n      });\r\n\r\n\t} else {\r\n\t    \r\n\t}\r\n            });\r\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1ff45186\" data-id=\"1ff45186\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2f0f2a34 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f0f2a34\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-529f231d insta-blog\" data-id=\"529f231d\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53e807cc elementor-widget elementor-widget-heading\" data-id=\"53e807cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">suivez-nous <br>sur instagram<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6413eff2 elementor-widget elementor-widget-text-editor\" data-id=\"6413eff2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pour suivre toutes nos actualit\u00e9s,<br \/>profiter de nos tutos et participer<br \/>\u00e0 nos nombreux concours.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1edbabb0 btn-mobile new-btn elementor-align-center elementor-widget elementor-widget-button\" data-id=\"1edbabb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link 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