Hot Iron - home workout program with video. Contraindications for Hot iron and Iron cross classes. Hot Iron for weight loss – training program Hot iron exercises

Hot Iron (literally translated as “hot iron”) is a comprehensive group strength training system, the main equipment of which is a mini-barbell. Classes using the “Hot Iron” system are held in all modern fitness clubs. The thing is that they are built on which do not require any special skills. Training gives you the opportunity to develop strength endurance, burn extra calories and tone your entire body.

The development of the system was carried out not only by athletes, but also by scientists and psychologists. The result is a unique training program that is suitable for absolutely everyone. Today we will learn in more detail what is remarkable about the Hot Iron system, what it consists of and what reviews it deserves.

System development

After extensive research, scientists from the University of Dusseldorf have proven that alternating load modes is very effective for fat burning in strength training. Based on this conclusion, the Hot Iron training program was built. The results of the developers, and now the best fitness clubs in the world use this system.

Every instructor in this discipline is required to undergo certification annually. The set of exercises consists of several programs that change every three months. This is done so that the muscles do not get used to the same exercises and loads.

Who is Hot Iron suitable for?

One of the notable characteristics of the system is its versatility. The Hot Iron workout is suitable for people of any gender, age and level. The weight of the mini-barbells can be varied depending on the personal abilities of each athlete.

Many who have attended all kinds of group classes know that sometimes they do not give an effect even with the most responsible visit and full preparation. The reason is that the body quickly gets used to it. The principle of gradual increase, as well as variability of loads, is used here. Thus, it is almost impossible to get used to the Hot Iron program. Reviews show that even those who have been involved in aerobic group training for quite a long time, switching to this program, observe dramatic progress.

The main purpose of training is to develop What does this mean? It's simple - those who do the Hot Iron program can do muscle work longer than everyone else. In this regard, this technique is well suited for those who want to prepare for regular exercise in the gym.

There is no jumping, dancing or any weird exercises in this workout. Everything is simple and clear. However, after a while, you will find it easier to run, walk, and climb stairs. You will spend more time under stress and strengthen your heart muscle.

How does the system work?

Hot Iron exercises promote rapid fat breakdown. Such exercises speed up metabolism, as a result of which fat is burned not only during training, but also after it. In other words, the rate and duration of fat breakdown at rest increases.

The set of exercises is designed in such a way that an athlete can work out all the main muscle groups in one hour. In this case, the joints and spine do not receive excessive stress. This feature makes it possible for people recovering from injuries to train.

Frequency of training

To achieve maximum results, you need to practice this program for an hour three times a week. The ideal option is to exercise every other day so that the muscles have time to rest and recover.

Advantages and disadvantages of the system

The undeniable advantages of the system include the following:

Acceleration of metabolic processes in the body by 30%. The ability to lose weight without any diets or aerobic exercise.
Burning excess fat, toning muscles, changing your figure for the better.
Burning about 900 kilocalories in one hour-long workout.
Increasing joint flexibility, strengthening the bone frame.
Elimination of cellulite.
The scientific approach of trainers to the preparation of exercises.
The ability to adjust the training program to the individual characteristics of a person.

The Hot Iron program, as reviews show, has only one drawback - after it you don’t want to do classic strength and aerobic exercises.

Types of training

Classes in this system are group and, as a rule, are conducted to rhythmic music. The basis of any of the Hot Iron programs are the following basic exercises:

Squats.
Bench press.
Lunges.
Deadlift.
Bicep curls.
Press crunches.

Training is divided into the following types (the selection criterion is the individual level of physical fitness):

This complex is a system of exercises for beginners. It is based on the fundamental Most of them involve the use of a mini barbell. The weight is selected individually for each athlete.
This complex is designed for people who have successfully trained in the first program for several months. It includes multi-component exercises, namely: push-ups, one-leg squats and lunges. Hot Iron 2 makes it possible to burn even more fat, as well as engage the smallest muscle groups and the deepest layers of the muscular corset.
Iron Body. The program is nothing more than classic strength training. Hot Iron Advanced is its modification with a heavier weight.
Iron Cross. This is an alternative to machine training that allows you to burn record amounts of fat. The system also creates an athletic physique and helps increase muscle mass. This complex is suitable for men and physically developed women.
Iron Back. The complex was created specifically for people suffering from curvature of posture or problems with the spinal column. Regular exercise in this program helps strengthen your abdominal and back muscles.

If you decide to train using this system, pay attention to the following points:

It is advisable to start training not with video lessons, but in the gym with a professional trainer. He will create an individual lesson plan based on his experience, and will also make sure that you do everything as efficiently as possible and, most importantly, harmlessly to your health.
You should not train more than three times a week. This doesn’t make sense, because fat breakdown lasts for 24 hours after a good workout. In addition, it is extremely important that the muscles have time to rest. Otherwise, after a few weeks they will be exhausted, and the desire to go to the gym will disappear.
For those who have already solved the problem of extra pounds and just want to maintain their shape, it is not necessary to take heavy weights.
And if your main goal is weight loss, then the weight of the equipment should be increased at least once a month.
To lose extra pounds, you can exercise even once a week. But in this case, you shouldn’t feel sorry for yourself. Take more weight and train with maximum effort.
During training, it is extremely important to maintain free breathing.
After class, be sure to eat a little so that the body does not “eat itself.” This distinguishes the “Hot Iron” method from standard aerobic exercise, after which it is not recommended to eat.

Nutrition

The classes are considered very intense. Squats, lunges, barbell rows and other exercises, along with significant weights, can burn a lot of calories. To lose weight faster, you can slightly reduce the amount of calories you intake from food. Nutrition should be moderate, not insufficient. The diet must contain 1-1.5 g of protein and 1 g of fat per kilogram of body weight per day. Fats should be consumed both animal and vegetable. The amount of carbohydrates depends on your mobility during the day outside of your workout. Some eat 2-3 grams per 1 kg of body weight per day, while others lose weight with 4 g of carbohydrates.

"Hot Iron": contraindications

Like any physical activity, this technique is contraindicated for people with:

Hypertension.
Chronic diseases in the active phase.
Diseases of the cardiovascular system.
Arthrosis.
All kinds of injuries.
Pregnant and lactating women.

"Hot Iron": reviews

As reviews show, this program allows you to lose weight quite quickly and effectively. After the first training session, it is clear that the system was developed by professionals. It not only gives a noticeable effect, but also allows you to have a good time, gain a surge of strength and self-confidence. Since the main goal of the program is weight loss, it is usually the girls who go to Hot Iron. Reviews show that men still prefer purely strength training. Nevertheless, you can also meet men in a class using the Hot Iron method. Some of them are recovering from injuries, while others want to maintain body tone without much stress.

Hot Iron exercises look easy and seem to be done effortlessly. But in reality this is not entirely true. With properly selected weight and full training, you can perfectly pump up your entire body. Since this technique is most often chosen by women, it is worth noting that it will not turn you into a masculine pile of muscles. And in general, the stereotype that strength training has a bad effect on femininity is absolutely wrong. A healthy woman will never look like a man, no matter how intensely she exercises. Well, if she has problems with hormones, then she will look the part even without sports.

Home workouts

Initially, this program was intended for group classes. There are several compelling explanations for this. Firstly, when a trainer is nearby, it is more likely that you will conduct the training correctly and as usefully as possible, because if something happens, you will be corrected and protected. Secondly, motivation is much stronger in a circle of like-minded people. Thirdly, at home, not everyone has a step platform and a barbell with a wide range of weights.

However, if you are confident in your abilities, know how all the exercises in the system work, can sensibly assess your own successes, select weights, fight laziness, and have the necessary equipment, then you can practice at home. As an option, go to the gym for a short time to gain the necessary knowledge, and then switch to Hot Iron home workouts. At home, of course, it will be more difficult to motivate yourself to do exhausting work. But those who want to will definitely succeed.

Conclusion

So you and I found out what “Hot Iron” is. Reviews from ordinary people and professional athletes show that this system is recognized by both experts and ordinary people who want to look good. The main advantage of the technique is its versatility and effectiveness. If you want to lose weight, tone your body and improve your condition, try Hot Iron. Video lessons are good, but it’s better to start with group classes with an experienced trainer.

This is the name for dynamic group classes with small barbells. The program was developed by specialists from a large German medical center several years ago. Soon it began to be actively used in fitness clubs, and in 2018 in Europe it was recognized as the best fat-burning workout of the year.

“The essence of the lesson is to alternate the pace of training,” comments Evita Rudakova, personal trainer of the “Territory Fitness” club network. — We perform exercises with small barbells for the whole body, but we work each muscle group to tracks with a different rhythm. So, for example, we start the lesson with leg exercises, we perform them to smooth music. Next - back exercises, and now they will be accompanied by an explosive, energetic track, the next muscle group - again by slow music, etc.”

This “ragged” rhythm makes training more effective. “Endurance and the functioning of the cardiovascular system improve very quickly, and metabolism accelerates by 30%,” explains Evita Rudakova.

Another plus is that you definitely won’t be bored during class. “This is a very energetic workout, it takes place under the latest tracks that can be heard on the radio, that is, they are familiar to many. There is also a competitive element, because the program is group,” adds Evita.

But the main thing is that hot iron exercises allow you to quickly reduce body fat and strengthen muscles. Why? “The program includes strength training to work large muscle groups (performed with a special prefabricated barbell), as well as high-repetition training for muscle definition,” says Mikhail Bobrov, personal trainer for the gyms of the federal network of fitness clubs X-Fit.

Thus, at the end you get a strong, toned body without excess volume.

But this is precisely why Hot Iron classes are not suitable for those who want to gain weight. “The fact is that at such an intensity there is little or no muscle hypertrophy (which is what is needed for weight loss and muscle tone). If you want to grow muscles, training in the gym is more suitable,” sums up Mikhail Bobrov.

Hot Iron: Common Mistakes

They can nullify all your efforts. “The most common mistakes are in the technique of performing exercises, the choice of weight of the apparatus, the progression of weight and the complexity of performing elements. It is best to build an exercise program according to the principle “from simple to complex,” says Mikhail Bobrov.

In general, the Hot Iron training program involves classes in a group format under the supervision of a trainer. However, if you master the technique of doing the exercises well and select the working weights for yourself, you will be able to practice on your own.

How to choose a weight for training

The Hot Iron program involves changing the weight of the barbell during the session. “We take the lightest weight to warm up and work our arms. Then you can vary: for working the legs - 2-3 times more than the warm-up, for the back, chest and shoulder muscles - 1-2 kg more than the warm-up,” says Evita Rudakova.

But if you are just starting to exercise or have health problems, Evita recommends training with minimal weight or even with an empty bar.

We asked Evita Rudakova to compile and show us a set of exercises for Hot Iron training.

How to build a lesson

Start your training with joint exercises.
Warm up: perform the first three exercises using the lightest weight. “Do 10-12 repetitions of each exercise,” advises Evita Rudakova.
Then move on to the main part of the lesson: perform the exercises sequentially. “In each, work like this: perform the movements first in four counts (4/4), then in two (2/2), and then according to the 3/1 scheme (for example, in a squat, you go down for three counts and straighten up for one up," says Evita. “This circuit must be repeated four times for each exercise.”
Finish the session with stretching.
Do this program 2-3 times a week. To perform the complex, you will need a barbell (choose the weight yourself), a step platform (or a low bench), and a mat.

Front Squats

Take a barbell, place the bar on your shoulders, place your palms on the sides of your body. Stand up straight, place your feet shoulder-width apart, and point your toes out to the sides. Move your pelvis back, lean your body forward and smoothly lower into a squat. Do not bend at the waist, do not “break” your neck. Return to the starting position. Perform one repetition per count 4/4 (go down for four counts and return to the starting position for another four counts), 2/2 And 3/1 . This will make one approach, perform four such approaches.

Bent-over row

Stand straight, feet shoulder-width apart, grab the barbell with an overhand grip (place your hands wider than your shoulders), lower your arms along your body. Slightly move your pelvis back and lean your body forward, maintain a natural arch in your lower back, work your abdominal muscles. From this position, bend your elbows and pull the barbell towards your stomach, point your elbows back and do not spread them to the sides. Then slowly lower your arms down. Perform the exercise one repetition per count 4/4 , 2/2, 3/1

Lunges with a barbell

Lie on your back on a step platform (or low bench). Grab the barbell with an overhand grip, placing your palms shoulder-width apart. Bend your elbows (point them out to the sides), lower the bar to chest level. Working your abs, back and arms, straighten your elbows and lift the barbell up. Then smoothly return to the starting position. Perform the exercise one repetition per count 4/4 , 2/2, 3/1 - this will make one approach, do four of them.

French press

Stand straight, feet shoulder-width apart, toes pointing forward. Maintain a neutral lower back position. Take the barbell with a reverse grip, placing your palms on the bar slightly wider than your body. Bend your elbows and lift the barbell to waist level - this is the starting position. Work your abs and arms, bend your elbows more and pull the barbell up to the level of your collarbones. Then smoothly return to the starting position. Perform the exercise one repetition per count 4/4 , 2/2, 3/1 - this will make one approach, perform four such approaches.

Previously, it was believed that only intense cardio training led to rapid weight loss. This was the case before the invention of the Hot Iron program by German scientists, the results of which are truly impressive: the developers of the new system claim that 800–900 calories are burned in 60 minutes of exercise. What is the essence of the “hot” method of losing weight and getting healthy?

“Hot Iron”: exercises, the meaning of the technique

“Hot Iron” is a fitness program developed by employees of the Dusseldorf Medical University and instructors from Reebok. Training using the new method includes exercises with a barbell, which are performed alternately on a rubber mat and on a step platform.

How do Hot Iron workouts differ from regular strength training at the gym?

Every 3 months the set of exercises changes so that the muscles do not get used to the load. This technique allows the body to develop harmoniously, while the muscles become denser without increasing their volume.
“Hot Iron” provides the opportunity to choose one of 6 training areas, taking into account your own level of health and athletic training.
Strength training with a mini barbell speeds up your metabolism by 100%. The effect of one workout lasts 24 hours.

Try the new fitness program “Hot Iron”, the results will not be long in coming

The stars who practice Hot Iron are not known for certain. However, the methodology has been adopted by leading European and domestic fitness centers, so it is not surprising if adherents of the new training system are found among celebrities.

"Hot Iron": video tutorial

A standard Hot Iron workout lasts 60 minutes. During this time, the type of exercises and the speed at which they are performed change repeatedly. Independent training is hardly possible using the “Hot Iron” method: a video lesson will not teach you how to hold a barbell correctly without harming your back and joints, but a personal trainer will help you avoid mistakes in working with the apparatus at an early stage.

By limiting your diet, you cannot always get the desired silhouette. Often, muscle mass is lost along with fat deposits and water. As a result, the volumes will become smaller, and you will have to work hard to “sculpt” the perfect body.

Hot Iron - what is it?

The joint work of leading instructors from the Reebok corporation with psychologists and doctors from the Dusseldorf Medical University led to the birth of a unique project.

Hot Iron is a training system that takes into account both physiology and the characteristics of human psychology. The universal fitness line allows beginners and athletes who want to stabilize their weight in a minimum amount of time to get the maximum effect.

The literal translation is “hot iron” - a mini-barbell accelerates all metabolic processes in the body by 30-40%. Due to this, fat is burned and water metabolism is normalized.
Basic tools - barbell(bar, set of weight plates 2 pcs. - 1.25 kg, 2.5 kg, 5 kg each), sports mat, step platform.
The program is clearly coordinated by specialists from Germany who have thoroughly studied the specifics of a losing weight body. The developers have made training psychologically comfortable for everyone. Losing weight without dieting was proven in a focus group.
Accessibility for all ages, levels of physical development, body type. Obesity often interferes with the implementation of various programs, but the “hot barbell” erases all stereotypes. To master it, a minimal ability to move is enough.
There are no restrictions on nutrition, number of servings, or overall diet. Immediately after training, a small proper snack is required - vegetables + chicken breast or baked fish, yogurt, fruit salad. Refusal to eat will not speed up weight loss, but may provoke dizziness and loss of strength.
Duration of training – 60 minutes, but the program is thoroughly thought out by leading European scientists, so you don’t feel exhausted or tired. A reverse reaction is noted - a surge of unprecedented energy, a willingness to continue to improve oneself.
During one Hot Iron session, 900 kcal are burned. For comparison, 400-500 kcal are lost in an hour of running, and up to 600 kcal when performing standard exercises under the guidance of a trainer.
The result depends on the regularity of classes. 2-3 times a week is enough to lose extra pounds and also create a beautiful silhouette.
The tightening of muscle tissue leads to improved skin elasticity, any manifestations of flabbiness disappear, which is typical when losing weight on diets.
Strength training does not cause discomfort. By repeating movements to rhythmic, incendiary music, a hormone of joy is produced, which helps reduce parameters. After an hour of Hot Iron, you can forget about depression, bad mood, the desire to “eat” stress no longer arises.
Each muscle group works intensively for 3-5 minutes.
It has a positive effect on curvatures of the spine, strengthens bone tissue and joints. Muscles become more elastic and functional. For people who are overweight, such a training system is a panacea; with its help, problems of the musculoskeletal system, which often become an obstacle to sports, can be easily eliminated.
Barbell exercises are intimidating to most women due to associations with bodybuilders. This program does not promote muscle building; reducing volume is the main goal of training.
Significant disadvantage: after Hot Iron classes, other sports and dance activities become uninteresting and ineffective.

Training programs

There are only 5 programs designed for both women and men, regardless of age and size.

Hot Iron 1– basic, for beginners who do not have sports training. Anyone who wants to reduce their parameters and keep fit can also practice. The main task is to thoroughly master the technique of performing all the basic exercises. You shouldn’t increase the weight of the barbell in pursuit of results; it’s better to focus on honing the basics. Lesson duration 45 minutes.
Hot Iron 2– the next phase, for those practicing Hot Iron 1 for more than 4-5 months. Multi-component exercises at a faster pace, the duration of the lesson increases to 60 minutes. The process of losing weight is much more intense, the smallest muscles are worked out.
Iron Cross– for those who have already lost weight and are working to create a sculpted body. It is suitable for men and women with good physical fitness. Exercise equipment is added to the basic program, which allows you to create an athletic figure in record time. This becomes possible due to increased energy expenditure, without the breakdown of muscle tissue.
Advanced Training– classic exercises for developing strength and endurance using heavier weights.
Hot Iron Back– the system of exercises is aimed at strengthening the abdominal and back muscles to correct spinal problems.

The driving modes are of great importance: 4-4, 2-2.1-1.3-1. The numbers are the count of lifting and then lowering the weight. The breathing rate is calm and measured.

Basic exercises

Lunges.
Squats.
Bench press.
Biceps Curl.
Working out the abs (twisting).

Warm-up is performed with an empty bar, special attention is paid to stretching all muscles.

Recipe for success

The effectiveness of the program lies in the symbiosis of sports and scientific approaches.

After 3 months of regular training, the program is corrected, which allows you to avoid stops in weight loss.
Smart weight loss – reducing volume in problem areas, sculpting specified shapes.
Alternating between different paces allows you to quickly recover and not feel tired.
Carbohydrate metabolism improves.
The production of healthy cholesterol is stimulated.
Each client is individual, it is possible to combine exercises depending on the desired results.