{"id":498,"date":"2026-04-20T07:00:42","date_gmt":"2026-04-20T07:00:42","guid":{"rendered":"https:\/\/quadrantsport.com\/fr\/best-hiit-exercises-13-equipment-free-killer-moves\/"},"modified":"2026-04-22T14:52:21","modified_gmt":"2026-04-22T14:52:21","slug":"exercices-hiit","status":"publish","type":"post","link":"https:\/\/www.quadrantsport.com\/fr\/exercices-hiit\/","title":{"rendered":"Exercices HIIT : 13 mouvements intenses sans mat\u00e9riel qui font vraiment transpirer"},"content":{"rendered":"<p data-start=\"88\" data-end=\"321\">On va \u00eatre honn\u00eate, refaire les m\u00eames exercices encore et encore\u2026 \u00e7a devient vite lassant. Le corps s\u2019habitue, les r\u00e9sultats ralentissent, et la motivation chute sans pr\u00e9venir. On finit par faire les mouvements en pilote automatique.<\/p>\n<p data-start=\"323\" data-end=\"575\">C\u2019est exactement l\u00e0 que le HIIT devient int\u00e9ressant. C\u2019est plus court, plus intense, et surtout \u00e7a casse la routine. Pas besoin d\u2019\u00e9quipement compliqu\u00e9 ni d\u2019aller \u00e0 la salle. Un peu d\u2019espace, un minuteur, et \u00e7a suffit pour vraiment sentir la diff\u00e9rence.<\/p>\n<p data-start=\"323\" data-end=\"575\"><a href=\"https:\/\/www.awin1.com\/cread.php?s=3718680&amp;v=19184&amp;q=387599&amp;r=2017329\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-531 size-full\" src=\"https:\/\/quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739.webp\" alt=\"\" width=\"728\" height=\"90\" srcset=\"https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739.webp 728w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739-500x62.webp 500w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739-120x15.webp 120w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739-90x11.webp 90w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739-320x40.webp 320w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo728x90-1776751610739-560x69.webp 560w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><\/a><\/p>\n<hr data-start=\"577\" data-end=\"580\" \/>\n<h2 data-section-id=\"1gd2szv\" data-start=\"582\" data-end=\"603\">Comprendre le HIIT<\/h2>\n<p data-start=\"605\" data-end=\"714\">Le HIIT, ou entra\u00eenement par intervalles \u00e0 haute intensit\u00e9, ce n\u2019est pas juste \u201cfaire du sport vite et fort\u201d.<\/p>\n<p data-start=\"716\" data-end=\"762\">Le principe repose sur une alternance claire :<\/p>\n<ul data-start=\"764\" data-end=\"827\">\n<li data-section-id=\"78wkgl\" data-start=\"764\" data-end=\"798\">p\u00e9riodes d\u2019effort tr\u00e8s intense<\/li>\n<li data-section-id=\"1w8lpal\" data-start=\"799\" data-end=\"827\">p\u00e9riodes de r\u00e9cup\u00e9ration<\/li>\n<\/ul>\n<p data-start=\"829\" data-end=\"1015\">Pendant les phases actives, on pousse presque \u00e0 fond. Le corps utilise alors un syst\u00e8me \u00e9nerg\u00e9tique appel\u00e9 <strong data-start=\"936\" data-end=\"949\">ana\u00e9robie<\/strong>, qui produit de l\u2019\u00e9nergie rapidement\u2026 mais pour une dur\u00e9e courte.<\/p>\n<p data-start=\"1017\" data-end=\"1030\">En pratique :<\/p>\n<ul data-start=\"1032\" data-end=\"1164\">\n<li data-section-id=\"1jo8doe\" data-start=\"1032\" data-end=\"1073\">effort : environ <strong data-start=\"1051\" data-end=\"1071\">20 \u00e0 30 secondes<\/strong><\/li>\n<li data-section-id=\"122ath0\" data-start=\"1074\" data-end=\"1112\">repos : <strong data-start=\"1084\" data-end=\"1110\">40 secondes \u00e0 1 minute<\/strong><\/li>\n<li data-section-id=\"iepzz5\" data-start=\"1113\" data-end=\"1164\">ratio courant : <strong data-start=\"1131\" data-end=\"1162\">2:1 ou 3:1 (repos \/ effort)<\/strong><\/li>\n<\/ul>\n<p data-start=\"1166\" data-end=\"1326\">Beaucoup de s\u00e9ances qu\u2019on appelle \u201cHIIT\u201d aujourd\u2019hui sont en r\u00e9alit\u00e9 plus proches du circuit training, avec des pauses trop courtes et une intensit\u00e9 plus basse.<\/p>\n<p data-start=\"1328\" data-end=\"1397\">Un vrai HIIT, \u00e7a pique. Mais c\u2019est justement ce qui le rend efficace.<\/p>\n<hr data-start=\"1399\" data-end=\"1402\" \/>\n<h2 data-section-id=\"gpq6dg\" data-start=\"1404\" data-end=\"1452\">Pourquoi les temps de repos comptent vraiment<\/h2>\n<p data-start=\"1454\" data-end=\"1515\">\u00c7a peut sembler contre-intuitif, mais le repos est essentiel.<\/p>\n<p data-start=\"1517\" data-end=\"1547\">Sans r\u00e9cup\u00e9ration suffisante :<\/p>\n<ul data-start=\"1548\" data-end=\"1624\">\n<li data-section-id=\"shr0rx\" data-start=\"1548\" data-end=\"1570\">l\u2019intensit\u00e9 baisse<\/li>\n<li data-section-id=\"1gyq5v0\" data-start=\"1571\" data-end=\"1599\">les performances chutent<\/li>\n<li data-section-id=\"1e6c3o3\" data-start=\"1600\" data-end=\"1624\">l\u2019efficacit\u00e9 diminue<\/li>\n<\/ul>\n<p data-start=\"1626\" data-end=\"1649\">Avec un bon \u00e9quilibre :<\/p>\n<ul data-start=\"1650\" data-end=\"1746\">\n<li data-section-id=\"10goq7a\" data-start=\"1650\" data-end=\"1677\">le c\u0153ur travaille mieux<\/li>\n<li data-section-id=\"t65zev\" data-start=\"1678\" data-end=\"1709\">le corps s\u2019adapte plus vite<\/li>\n<li data-section-id=\"1k41prk\" data-start=\"1710\" data-end=\"1746\">les r\u00e9sultats sont plus visibles<\/li>\n<\/ul>\n<p data-start=\"1748\" data-end=\"1861\">Un bon rep\u00e8re : vous devez \u00eatre essouffl\u00e9 pendant l\u2019effort, mais capable de repartir correctement apr\u00e8s la pause.<\/p>\n<p data-start=\"1748\" data-end=\"1861\"><a href=\"https:\/\/www.awin1.com\/cread.php?s=3718680&amp;v=19184&amp;q=387599&amp;r=2017329\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-530 size-full\" src=\"https:\/\/quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804.webp\" alt=\"\" width=\"300\" height=\"250\" srcset=\"https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804.webp 300w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804-120x100.webp 120w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804-90x75.webp 90w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<hr data-start=\"1863\" data-end=\"1866\" \/>\n<h2 data-section-id=\"cnlvax\" data-start=\"1868\" data-end=\"1912\">13 exercices HIIT efficaces sans mat\u00e9riel<\/h2>\n<p data-start=\"1914\" data-end=\"2018\">Voici une s\u00e9lection simple mais intense.<br data-start=\"1954\" data-end=\"1957\" \/>Chaque exercice dure <strong data-start=\"1978\" data-end=\"1990\">1 minute<\/strong>, suivi d\u2019un temps de repos.<\/p>\n<p data-start=\"2020\" data-end=\"2070\">\ud83d\udc49 Aucun \u00e9quipement n\u00e9cessaire. Juste de l\u2019espace.<\/p>\n<hr data-start=\"2072\" data-end=\"2075\" \/>\n<h3 data-section-id=\"14o05qr\" data-start=\"2077\" data-end=\"2117\">1. Pompes avec rel\u00e2chement des mains<\/h3>\n<ul data-start=\"2119\" data-end=\"2205\">\n<li data-section-id=\"rl7r8c\" data-start=\"2119\" data-end=\"2145\">descendez jusqu\u2019au sol<\/li>\n<li data-section-id=\"11cd76j\" data-start=\"2146\" data-end=\"2179\">d\u00e9collez l\u00e9g\u00e8rement les mains<\/li>\n<li data-section-id=\"gamsil\" data-start=\"2180\" data-end=\"2205\">poussez pour remonter<\/li>\n<\/ul>\n<p data-start=\"2207\" data-end=\"2247\">\ud83d\udc49 Version plus facile : sur les genoux.<\/p>\n<hr data-start=\"2249\" data-end=\"2252\" \/>\n<h3 data-section-id=\"1p3atql\" data-start=\"2254\" data-end=\"2281\">2. Pompes pliom\u00e9triques<\/h3>\n<ul data-start=\"2283\" data-end=\"2361\">\n<li data-section-id=\"4hmsrp\" data-start=\"2283\" data-end=\"2305\">descendez en pompe<\/li>\n<li data-section-id=\"lu99m0\" data-start=\"2306\" data-end=\"2331\">poussez explosivement<\/li>\n<li data-section-id=\"12jqcja\" data-start=\"2332\" data-end=\"2361\">mains qui quittent le sol<\/li>\n<\/ul>\n<p data-start=\"2363\" data-end=\"2404\">\ud83d\udc49 Variante plus simple : version genoux.<\/p>\n<hr data-start=\"2406\" data-end=\"2409\" \/>\n<h3 data-section-id=\"1qdlnyc\" data-start=\"2411\" data-end=\"2432\">3. Russian Twists<\/h3>\n<ul data-start=\"2434\" data-end=\"2517\">\n<li data-section-id=\"lcn4t3\" data-start=\"2434\" data-end=\"2450\">assis au sol<\/li>\n<li data-section-id=\"1l8jtqw\" data-start=\"2451\" data-end=\"2476\">pieds au sol ou lev\u00e9s<\/li>\n<li data-section-id=\"11r3t5x\" data-start=\"2477\" data-end=\"2517\">rotation du buste de gauche \u00e0 droite<\/li>\n<\/ul>\n<p data-start=\"2519\" data-end=\"2572\">\ud83d\udc49 Ajoutez une bouteille d\u2019eau pour plus d\u2019intensit\u00e9.<\/p>\n<hr data-start=\"2574\" data-end=\"2577\" \/>\n<h3 data-section-id=\"17107xt\" data-start=\"2579\" data-end=\"2607\">4. Burpees sur une jambe<\/h3>\n<ul data-start=\"2609\" data-end=\"2713\">\n<li data-section-id=\"72im2o\" data-start=\"2609\" data-end=\"2631\">descendez en squat<\/li>\n<li data-section-id=\"173a8pg\" data-start=\"2632\" data-end=\"2648\">mains au sol<\/li>\n<li data-section-id=\"bindek\" data-start=\"2649\" data-end=\"2691\">sautez en arri\u00e8re avec une seule jambe<\/li>\n<li data-section-id=\"16pnagw\" data-start=\"2692\" data-end=\"2713\">revenez et sautez<\/li>\n<\/ul>\n<p data-start=\"2715\" data-end=\"2737\">30 secondes par jambe.<\/p>\n<p data-start=\"2739\" data-end=\"2785\">\ud83d\udc49 Tr\u00e8s exigeant. Prenez votre temps au d\u00e9but.<\/p>\n<hr data-start=\"2787\" data-end=\"2790\" \/>\n<h3 data-section-id=\"13ngnhe\" data-start=\"2792\" data-end=\"2831\">5. Superman avec \u00e9l\u00e9vation lat\u00e9rale<\/h3>\n<ul data-start=\"2833\" data-end=\"2919\">\n<li data-section-id=\"kl0qbp\" data-start=\"2833\" data-end=\"2858\">allong\u00e9 sur le ventre<\/li>\n<li data-section-id=\"2v2w24\" data-start=\"2859\" data-end=\"2883\">bras et jambes lev\u00e9s<\/li>\n<li data-section-id=\"1leows8\" data-start=\"2884\" data-end=\"2919\">tirez les coudes vers les c\u00f4t\u00e9s<\/li>\n<\/ul>\n<p data-start=\"2921\" data-end=\"2958\">\ud83d\udc49 Concentrez-vous sur le bas du dos.<\/p>\n<hr data-start=\"2960\" data-end=\"2963\" \/>\n<h3 data-section-id=\"13d2pze\" data-start=\"2965\" data-end=\"2998\">6. Fentes lat\u00e9rales avec saut<\/h3>\n<ul data-start=\"3000\" data-end=\"3065\">\n<li data-section-id=\"1ss4wn7\" data-start=\"3000\" data-end=\"3021\">fente sur le c\u00f4t\u00e9<\/li>\n<li data-section-id=\"1wcbuzf\" data-start=\"3022\" data-end=\"3045\">remontez en sautant<\/li>\n<li data-section-id=\"bnpdz3\" data-start=\"3046\" data-end=\"3065\">changez de c\u00f4t\u00e9<\/li>\n<\/ul>\n<p data-start=\"3067\" data-end=\"3109\">\ud83d\udc49 Bon pour les jambes et la coordination.<\/p>\n<hr data-start=\"3111\" data-end=\"3114\" \/>\n<h3 data-section-id=\"1ludl9p\" data-start=\"3116\" data-end=\"3131\">7. Tuck-Ups<\/h3>\n<ul data-start=\"3133\" data-end=\"3213\">\n<li data-section-id=\"1wyncv7\" data-start=\"3133\" data-end=\"3155\">allong\u00e9 sur le dos<\/li>\n<li data-section-id=\"gdl92q\" data-start=\"3156\" data-end=\"3182\">ramenez genoux + buste<\/li>\n<li data-section-id=\"c20png\" data-start=\"3183\" data-end=\"3213\">\u00e9quilibre sur les fessiers<\/li>\n<\/ul>\n<p data-start=\"3215\" data-end=\"3249\">\ud83d\udc49 Mouvement contr\u00f4l\u00e9, pas rapide.<\/p>\n<hr data-start=\"3251\" data-end=\"3254\" \/>\n<h3 data-section-id=\"1cfdweu\" data-start=\"3256\" data-end=\"3280\">8. Mountain Climbers<\/h3>\n<ul data-start=\"3282\" data-end=\"3349\">\n<li data-section-id=\"1s2t717\" data-start=\"3282\" data-end=\"3307\">position gainage haut<\/li>\n<li data-section-id=\"8qbmw9\" data-start=\"3308\" data-end=\"3349\">genoux vers la poitrine en alternance<\/li>\n<\/ul>\n<p data-start=\"3351\" data-end=\"3381\">\ud83d\udc49 Rythme rapide, mais propre.<\/p>\n<hr data-start=\"3383\" data-end=\"3386\" \/>\n<h3 data-section-id=\"pvfp89\" data-start=\"3388\" data-end=\"3406\">9. Plank Jacks<\/h3>\n<ul data-start=\"3408\" data-end=\"3473\">\n<li data-section-id=\"6wzq1q\" data-start=\"3408\" data-end=\"3422\">en planche<\/li>\n<li data-section-id=\"pxjmxt\" data-start=\"3423\" data-end=\"3473\">sautez les pieds vers l\u2019ext\u00e9rieur puis revenez<\/li>\n<\/ul>\n<p data-start=\"3475\" data-end=\"3503\">\ud83d\udc49 Gardez les abdos engag\u00e9s.<\/p>\n<hr data-start=\"3505\" data-end=\"3508\" \/>\n<h3 data-section-id=\"eywyro\" data-start=\"3510\" data-end=\"3531\">10. Squat Thrusts<\/h3>\n<ul data-start=\"3533\" data-end=\"3628\">\n<li data-section-id=\"1i5z4n9\" data-start=\"3533\" data-end=\"3543\">debout<\/li>\n<li data-section-id=\"173a8pg\" data-start=\"3544\" data-end=\"3560\">mains au sol<\/li>\n<li data-section-id=\"cc4bi2\" data-start=\"3561\" data-end=\"3600\">pieds en arri\u00e8re (position planche)<\/li>\n<li data-section-id=\"1e1bbbd\" data-start=\"3601\" data-end=\"3628\">revenez et relevez-vous<\/li>\n<\/ul>\n<p data-start=\"3630\" data-end=\"3662\">\ud83d\udc49 Version simplifi\u00e9e du burpee.<\/p>\n<hr data-start=\"3664\" data-end=\"3667\" \/>\n<h3 data-section-id=\"ehwbhn\" data-start=\"3669\" data-end=\"3686\">11. Plank-Ups<\/h3>\n<ul data-start=\"3688\" data-end=\"3756\">\n<li data-section-id=\"1p0o7nl\" data-start=\"3688\" data-end=\"3714\">position planche haute<\/li>\n<li data-section-id=\"1du1rkc\" data-start=\"3715\" data-end=\"3743\">descendez sur les coudes<\/li>\n<li data-section-id=\"nukpa0\" data-start=\"3744\" data-end=\"3756\">remontez<\/li>\n<\/ul>\n<p data-start=\"3758\" data-end=\"3791\">\ud83d\udc49 Alternez le bras qui commence.<\/p>\n<hr data-start=\"3793\" data-end=\"3796\" \/>\n<h3 data-section-id=\"16tldei\" data-start=\"3798\" data-end=\"3819\">12. Flutter Kicks<\/h3>\n<ul data-start=\"3821\" data-end=\"3893\">\n<li data-section-id=\"1wyncv7\" data-start=\"3821\" data-end=\"3843\">allong\u00e9 sur le dos<\/li>\n<li data-section-id=\"1usl8wy\" data-start=\"3844\" data-end=\"3862\">jambes tendues<\/li>\n<li data-section-id=\"1m3h5zu\" data-start=\"3863\" data-end=\"3893\">petits battements altern\u00e9s<\/li>\n<\/ul>\n<p data-start=\"3895\" data-end=\"3926\">\ud83d\udc49 Gardez le bas du dos plaqu\u00e9.<\/p>\n<hr data-start=\"3928\" data-end=\"3931\" \/>\n<h3 data-section-id=\"1323e8f\" data-start=\"3933\" data-end=\"3951\">13. Star Jumps<\/h3>\n<ul data-start=\"3953\" data-end=\"4021\">\n<li data-section-id=\"f6plq4\" data-start=\"3953\" data-end=\"3989\">saut avec bras et jambes \u00e9cart\u00e9s<\/li>\n<li data-section-id=\"1yxn2ne\" data-start=\"3990\" data-end=\"4021\">retour en position initiale<\/li>\n<\/ul>\n<p data-start=\"4023\" data-end=\"4073\">\ud83d\udc49 Atterrissez doucement, genoux l\u00e9g\u00e8rement pli\u00e9s.<\/p>\n<p data-start=\"4023\" data-end=\"4073\"><a href=\"https:\/\/www.awin1.com\/cread.php?s=3718680&amp;v=19184&amp;q=387599&amp;r=2017329\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-530 size-full\" src=\"https:\/\/quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804.webp\" alt=\"\" width=\"300\" height=\"250\" srcset=\"https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804.webp 300w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804-120x100.webp 120w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804-90x75.webp 90w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<hr data-start=\"4075\" data-end=\"4078\" \/>\n<h2 data-section-id=\"g2kpu\" data-start=\"4080\" data-end=\"4114\">Comment cr\u00e9er un programme HIIT<\/h2>\n<p data-start=\"4116\" data-end=\"4158\">Un bon programme ne se fait pas au hasard.<\/p>\n<h3 data-section-id=\"19qt0m1\" data-start=\"4160\" data-end=\"4173\">Intensit\u00e9<\/h3>\n<p data-start=\"4175\" data-end=\"4193\">Pendant l\u2019effort :<\/p>\n<ul data-start=\"4194\" data-end=\"4292\">\n<li data-section-id=\"1vxycew\" data-start=\"4194\" data-end=\"4247\">plus de <strong data-start=\"4204\" data-end=\"4245\">80 % de votre fr\u00e9quence cardiaque max<\/strong><\/li>\n<li data-section-id=\"6id04j\" data-start=\"4248\" data-end=\"4292\">sensation \u201cdifficile\u201d \u00e0 \u201ctr\u00e8s difficile\u201d<\/li>\n<\/ul>\n<p data-start=\"4294\" data-end=\"4312\">Pendant le repos :<\/p>\n<ul data-start=\"4313\" data-end=\"4371\">\n<li data-section-id=\"hy9hkb\" data-start=\"4313\" data-end=\"4338\">environ <strong data-start=\"4323\" data-end=\"4336\">40 \u00e0 50 %<\/strong><\/li>\n<li data-section-id=\"1833wf7\" data-start=\"4339\" data-end=\"4371\">r\u00e9cup\u00e9ration active ou calme<\/li>\n<\/ul>\n<hr data-start=\"4373\" data-end=\"4376\" \/>\n<h3 data-section-id=\"1nbh51f\" data-start=\"4378\" data-end=\"4410\">Organisation des intervalles<\/h3>\n<p data-start=\"4412\" data-end=\"4440\">Quelques formats efficaces :<\/p>\n<ul data-start=\"4442\" data-end=\"4589\">\n<li data-section-id=\"1jt27h4\" data-start=\"4442\" data-end=\"4482\"><strong data-start=\"4444\" data-end=\"4451\">1:1<\/strong> \u2192 3 min effort \/ 3 min repos<\/li>\n<li data-section-id=\"7bxrmw\" data-start=\"4483\" data-end=\"4536\"><strong data-start=\"4485\" data-end=\"4504\">sprint training<\/strong> \u2192 30 sec effort \/ 4 min repos<\/li>\n<li data-section-id=\"fexkx5\" data-start=\"4537\" data-end=\"4589\"><strong data-start=\"4539\" data-end=\"4556\">format simple<\/strong> \u2192 20 sec effort \/ 40 sec repos<\/li>\n<\/ul>\n<p data-start=\"4591\" data-end=\"4634\">\ud83d\udc49 R\u00e9p\u00e9tez 3 \u00e0 5 cycles selon votre niveau.<\/p>\n<hr data-start=\"4636\" data-end=\"4639\" \/>\n<h2 data-section-id=\"wzelqh\" data-start=\"4641\" data-end=\"4687\">V\u00e9rification avant de commencer (important)<\/h2>\n<p data-start=\"4689\" data-end=\"4746\">Avant d\u2019augmenter l\u2019intensit\u00e9, posez-vous ces questions :<\/p>\n<ul data-start=\"4748\" data-end=\"4854\">\n<li data-section-id=\"htfwff\" data-start=\"4748\" data-end=\"4776\">douleurs \u00e0 la poitrine ?<\/li>\n<li data-section-id=\"1720qgq\" data-start=\"4777\" data-end=\"4791\">vertiges ?<\/li>\n<li data-section-id=\"p2xqfz\" data-start=\"4792\" data-end=\"4820\">probl\u00e8mes articulaires ?<\/li>\n<li data-section-id=\"vqdc8e\" data-start=\"4821\" data-end=\"4854\">traitement m\u00e9dical en cours ?<\/li>\n<\/ul>\n<p data-start=\"4856\" data-end=\"4885\">Si oui, mieux vaut consulter.<\/p>\n<p data-start=\"4887\" data-end=\"4902\">M\u00eame chose si :<\/p>\n<ul data-start=\"4903\" data-end=\"4971\">\n<li data-section-id=\"clk0nw\" data-start=\"4903\" data-end=\"4931\">vous avez plus de 40 ans<\/li>\n<li data-section-id=\"imzt7p\" data-start=\"4932\" data-end=\"4971\">vous n\u2019avez pas \u00e9t\u00e9 actif r\u00e9cemment<\/li>\n<\/ul>\n<hr data-start=\"4973\" data-end=\"4976\" \/>\n<h2 data-section-id=\"1wcobkw\" data-start=\"4978\" data-end=\"5001\">Avant de vous lancer<\/h2>\n<p data-start=\"5003\" data-end=\"5028\">Quelques r\u00e8gles simples :<\/p>\n<ul data-start=\"5030\" data-end=\"5110\">\n<li data-section-id=\"efs3ix\" data-start=\"5030\" data-end=\"5053\">commencez doucement<\/li>\n<li data-section-id=\"unjqgk\" data-start=\"5054\" data-end=\"5080\">respectez votre rythme<\/li>\n<li data-section-id=\"1or3sf7\" data-start=\"5081\" data-end=\"5110\">arr\u00eatez en cas de douleur<\/li>\n<\/ul>\n<p data-start=\"5112\" data-end=\"5148\">Le HIIT est efficace, mais exigeant.<\/p>\n<hr data-start=\"5150\" data-end=\"5153\" \/>\n<h2 data-section-id=\"9q5f8e\" data-start=\"5155\" data-end=\"5192\">\u00c0 quelle fr\u00e9quence faire du HIIT ?<\/h2>\n<p data-start=\"5194\" data-end=\"5248\">Le HIIT fatigue plus que les entra\u00eenements classiques.<\/p>\n<p data-start=\"5250\" data-end=\"5266\">Pour commencer :<\/p>\n<ul data-start=\"5268\" data-end=\"5346\">\n<li data-section-id=\"178mt1t\" data-start=\"5268\" data-end=\"5296\"><strong data-start=\"5270\" data-end=\"5294\">1 s\u00e9ance par semaine<\/strong><\/li>\n<li data-section-id=\"dtbx9q\" data-start=\"5297\" data-end=\"5346\">compl\u00e9ter avec du cardio l\u00e9ger ou musculation<\/li>\n<\/ul>\n<p data-start=\"5348\" data-end=\"5357\">Ensuite :<\/p>\n<ul data-start=\"5359\" data-end=\"5437\">\n<li data-section-id=\"1tn6jlz\" data-start=\"5359\" data-end=\"5397\">passer \u00e0 <strong data-start=\"5370\" data-end=\"5395\">2 s\u00e9ances par semaine<\/strong><\/li>\n<li data-section-id=\"e3z6q0\" data-start=\"5398\" data-end=\"5437\">en laissant du repos entre les deux<\/li>\n<\/ul>\n<hr data-start=\"5439\" data-end=\"5442\" \/>\n<h2 data-section-id=\"8dtpi\" data-start=\"5444\" data-end=\"5457\">Conclusion<\/h2>\n<p data-start=\"5459\" data-end=\"5621\">Le HIIT est un outil puissant. Rapide, intense, efficace. Mais ce n\u2019est pas magique non plus. Ce qui compte, c\u2019est la r\u00e9gularit\u00e9 et une bonne gestion de l\u2019effort.<\/p>\n<p data-start=\"5623\" data-end=\"5792\">Avec quelques exercices bien choisis, m\u00eame sans mat\u00e9riel, on peut construire une s\u00e9ance compl\u00e8te et exigeante. Et surtout, casser cette monotonie qui freine les progr\u00e8s.<\/p>\n<p data-start=\"5623\" data-end=\"5792\"><a href=\"https:\/\/www.awin1.com\/cread.php?s=3718680&amp;v=19184&amp;q=387599&amp;r=2017329\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-530 size-full\" src=\"https:\/\/quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804.webp\" alt=\"\" width=\"300\" height=\"250\" srcset=\"https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804.webp 300w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804-120x100.webp 120w, https:\/\/www.quadrantsport.com\/fr\/wp-content\/uploads\/2024\/03\/imgcriteo300x250-1776752028804-90x75.webp 90w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<hr data-start=\"5794\" data-end=\"5797\" \/>\n<h2 data-section-id=\"1dyrnld\" data-start=\"5799\" data-end=\"5813\">En pratique<\/h2>\n<p data-start=\"5815\" data-end=\"5870\">Testez 4 ou 5 exercices au d\u00e9but. Pas les 13 d\u2019un coup.<\/p>\n<p data-start=\"5872\" data-end=\"5957\">Vous verrez vite ce qui vous challenge vraiment. Et c\u2019est l\u00e0 que le travail commence.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On va \u00eatre honn\u00eate, refaire les m\u00eames exercices encore et encore\u2026 \u00e7a devient vite lassant. Le corps s\u2019habitue, les r\u00e9sultats ralentissent, et la motivation chute sans pr\u00e9venir. On finit par&hellip;<\/p>\n","protected":false},"author":1,"featured_media":499,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[21],"powerkit_post_featured":[],"class_list":{"0":"post-498","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"tag-aosom"},"_links":{"self":[{"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/posts\/498","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/comments?post=498"}],"version-history":[{"count":3,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/posts\/498\/revisions"}],"predecessor-version":[{"id":536,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/posts\/498\/revisions\/536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/media\/499"}],"wp:attachment":[{"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/media?parent=498"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/categories?post=498"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/tags?post=498"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/www.quadrantsport.com\/fr\/wp-json\/wp\/v2\/powerkit_post_featured?post=498"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}