High-intensity interval training
(HIIT) is the catch-all name for any workout where you alternate periods of high intensity with those of low intensity.
They’re lung-busting efforts but can provide the benefits of an hour-long workout in a fraction of the time.
高强度间歇训练
（HIIT）是指任何交替进行高强度和低强度训练的锻炼方式的总称。
这些训练方式需要消耗大量的肺活量，但可以在极短的时间内带来相当于一小时锻炼的效果。
DIRECTIONS
Each workout consists of six exercises.
Perform each exercise continuously for 40 seconds at high intensity, then rest for 20 seconds.
Repeat this four times for the first exercise, rest for 60 seconds, then move on to the second exercise.
Repeat this pattern for the rest of the exercises.
说明
每次锻炼包含六项练习。
高强度地连续进行每项练习 40 秒，然后休息 20 秒。
第一个练习重复四次，休息 60 秒，然后继续第二个练习。
其余练习重复此模式。
1 TWO-ARM KETTLEBELL SWING
Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing.
As you lower, hinge at the hips by pushing your glutes back.
When you feel a stretch in your hamstrings, drive your hips forward, swinging the kettlebell to head height.
1 双臂壶铃摆动
双脚与肩同宽站立，将壶铃推离身体开始摆动。
当你放低时，将臀部向后推，使臀部弯曲。
当你感觉到腿筋伸展时，将臀部向前推，将壶铃摆动到头部高度。
2 GOBLET SQUAT
Hold a kettlebell by the handle with both hands. Keeping your back straight and chest up, lower into a deep squat. Drive through your heels to stand.
2 高脚杯深蹲
双手握住壶铃把手。保持背部挺直、挺胸，深蹲。用脚后跟发力站立。
3 KETTLEBELL CLEAN AND PRESS
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
Press the kettlebell over your head, locking out your arm. Lower the weight to the floor to return to the start.
Alternate sides every three reps.
3 壶铃高翻接上举
握住壶铃的把手。将壶铃拉向肩膀时，通过伸展腿部和臀部将壶铃搭在肩膀上。同时旋转手腕，使手掌朝前。
将壶铃推过头顶，锁定手臂。将重量降低到地板上以返回起始位置。
每三次重复换边。
4 KETTLEBELL SUMO DEADLIFT
Stand with your feet double shoulder-width apart with a kettlebell on the floor in front of you.
Squat and take hold of the handle with both hands so your arms are inside your knees.
Keeping your chest up and your back straight, drive through your heels and push your hips forward to stand tall.
Slowly lower the weight to the floor.
4 壶铃相扑硬拉
双脚分开与肩同宽站立，将壶铃放在身前的地板上。
蹲下并用双手握住把手，使手臂位于膝盖内侧。
挺胸挺背，脚后跟发力，臀部向前挺直。
慢慢将重物放低至地面。
5 GOBLET SIDE LUNGE
Hold the kettlebell by the handle with both hands in front of your chest.
Take a big step to one side and lower into a lunge, keeping your knee over your toes and the other leg straight.
Drive back up to the start and repeat on the other side.
5 高脚杯侧弓步
双手握住壶铃把手，置于胸前。
向一侧迈出一大步，降低身体弓步，膝盖保持在脚趾上方，另一条腿伸直。
回到起点，换另一侧重复。
6 KETTLEBELL RUSSIAN TWIST
Hold the kettlebell in front of your chest with both hands and bring your legs off the floor.
Brace your core to keep your balance and slowly twist to one side and then the other without letting the weight or your legs drop.
6 壶铃俄罗斯转体
双手握住壶铃，置于胸前，双腿离地。
收紧核心，保持平衡，慢慢扭向一侧，再扭向另一侧，不要让重量或双腿掉落。
详细训练步骤：
0 热身 60s
1 双臂壶铃摆动40s ；休息20s
2 双臂壶铃摆动40s ；休息20s
3 双臂壶铃摆动40s ；休息20s
4 双臂壶铃摆动40s ；休息20s
5 休息 60s
6 高脚杯深蹲40s ；休息20s
7 高脚杯深蹲40s ；休息20s
8 高脚杯深蹲40s ；休息20s
9 高脚杯深蹲40s ；休息20s
10 休息 60s
11 壶铃高翻接上举40s ；休息20s
12 壶铃高翻接上举40s ；休息20s
13 壶铃高翻接上举40s ；休息20s
14 壶铃高翻接上举40s ；休息20s
15 休息 60s
16 壶铃相扑硬拉40s ；休息20s
17 壶铃相扑硬拉40s ；休息20s
18 壶铃相扑硬拉40s ；休息20s
19 壶铃相扑硬拉40s ；休息20s
20 休息 60s
21 高脚杯侧弓步40s ；休息20s
22 高脚杯侧弓步40s ；休息20s
23 高脚杯侧弓步40s ；休息20s
24 高脚杯侧弓步40s ；休息20s
25 休息 60s
26 壶铃俄罗斯转体40s ；休息20s
27 壶铃俄罗斯转体40s ；休息20s
28 壶铃俄罗斯转体40s ；休息20s
29 壶铃俄罗斯转体40s ；休息20s
30 休息 60s
