{"id":9388,"date":"2020-09-15T09:17:58","date_gmt":"2020-09-15T07:17:58","guid":{"rendered":"https:\/\/www.kuebler-sport.de\/blog\/?p=9388"},"modified":"2026-04-15T10:45:07","modified_gmt":"2026-04-15T08:45:07","slug":"hiit-hochintensives-intervalltraining","status":"publish","type":"post","link":"https:\/\/www.kuebler-sport.de\/blog\/hiit-hochintensives-intervalltraining\/","title":{"rendered":"Hochintensives Intervalltraining (HIIT): Ablauf, Effekte &amp; \u00dcbungen"},"content":{"rendered":"\n<p>Ausdauer und Leistungsf\u00e4higkeit z\u00e4hlen in vielen Sportarten zu den zentralen Faktoren f\u00fcr Trainingserfolg und Wettkampfleistung. Eine effektive Trainingsmethode zur Steigerung beider Parameter ist das hochintensive Intervalltraining, kurz <a href=\"https:\/\/www.kuebler-sport.de\/sportwelten\/trainingsmethoden\/high-intensity-interval-training\/\">HIIT<\/a>. Dieser Beitrag erl\u00e4utert die Funktionsweise, den typischen Aufbau sowie geeignete \u00dcbungen im Rahmen dieser Trainingsmethode.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-1024x683.jpeg\" alt=\"HIIT mit dem Battle Rope\" class=\"wp-image-32181\" srcset=\"https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-1024x683.jpeg 1024w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-300x200.jpeg 300w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-768x512.jpeg 768w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-1536x1024.jpeg 1536w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-2048x1365.jpeg 2048w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-696x464.jpeg 696w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-1392x928.jpeg 1392w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-1068x712.jpeg 1068w, https:\/\/www.kuebler-sport.de\/blog\/wp-content\/uploads\/2020\/09\/hiit-battle-rope-1920x1280.jpeg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Was ist hochintensives Intervalltraining?<\/h2>\n\n\n\n<p>Das hochintensive Intervalltraining (HIIT) basiert auf einem strukturierten Wechsel zwischen Belastungsphasen mit hoher Intensit\u00e4t und aktiven Erholungsphasen. Die intensiven Intervalle orientieren sich in erster Linie an der Herzfrequenz: Ziel ist es, diese auf 85 bis 100 % der maximalen Herzfrequenz zu steigern. In den anschlie\u00dfenden moderaten Phasen sinkt die Herzfrequenz idealerweise auf 40 bis 50 % des Maximalwerts ab.<\/p>\n\n\n\n<p>Dieses Intervallprinzip unterscheidet sich deutlich vom konventionellen Ausdauertraining, bei dem meist gleichm\u00e4\u00dfige Belastungen im mittleren Intensit\u00e4tsbereich vorherrschen. HIIT f\u00f6rdert durch den gezielten Wechsel starke physiologische Reize, was zu effizienten Anpassungsprozessen im Herz-Kreislauf-System und im Stoffwechsel f\u00fchrt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Aufbau eines HIIT<\/h3>\n\n\n\n<p>Ein typischer HIIT-Zyklus besteht aus folgenden Elementen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intensive Phase<\/strong> (15\u201360 Sekunden): z.\u202fB. Sprints (Laufen, Radfahren, Schwimmen), Kniebeugen mit Zusatzgewicht, weitere K\u00f6rpergewichts\u00fcbungen<\/li>\n\n\n\n<li><strong>Moderate aktive Erholungsphase<\/strong> (10\u201330 Sekunden): z.\u202fB. Gehen, langsames Radfahren, leichtes Schwimmen<\/li>\n<\/ul>\n\n\n\n<p>Diese Abfolge wird mehrmals wiederholt, meist in einem Trainingszeitraum von 15 bis 60 Minuten.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wirkung des hochintensiven Intervalltrainings<\/h2>\n\n\n\n<p>Hochintensives Intervalltraining ist eine effiziente Methode zur Verbesserung der k\u00f6rperlichen Leistungsf\u00e4higkeit. Zu den dokumentierten Effekten z\u00e4hlen:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aktivierung der Fettverbrennung durch gesteigerten Energieumsatz<\/li>\n\n\n\n<li>F\u00f6rderung des Muskelaufbaus (z.\u202fB. Rumpf- und Beinmuskulatur)<\/li>\n\n\n\n<li>Erh\u00f6hter Nachbrenneffekt (Energieverbrauch nach dem Training)<\/li>\n\n\n\n<li>Verbesserte Ausdauerleistung durch Anpassung von Herz und Lunge<\/li>\n\n\n\n<li>Reduktion von K\u00f6rperfett und Bluthochdruck<\/li>\n<\/ul>\n\n\n\n<p>HIIT l\u00e4sst sich sowohl in klassischen Ausdauersportarten als auch im funktionellen Krafttraining einsetzen.<\/p>\n\n\n<div class=\"lazyblock-cta-banner-Z71GyL wp-block-lazyblock-cta-banner\"><div class=\"cta-banner\">\r\n  <div class=\"cta-column\">\r\n    <div class=\"cta-title\">HIIT-Equipment im Shop finden<\/div>\r\n    <p class=\"cta-text\">Im K\u00fcbler Sport Onlineshop findest du eine gro\u00dfe Auswahl an Equipment f\u00fcr dein High-Intensity Interval Training.<\/p>\r\n  <\/div>\r\n  <div class=\"cta-buttonstandard\" style=\"margin-left: 18px;\">\r\n    <a href=\"https:\/\/www.kuebler-sport.de\/sportwelten\/trainingsmethoden\/high-intensity-interval-training\/\" alt=\"Zum Shop\" title=\"Zum Shop\">Zum Shop<\/a>\r\n  <\/div>\r\n<\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\">Die besten HIIT \u00dcbungen<\/h2>\n\n\n\n<p>Viele \u00dcbungen aus dem funktionellen Training eignen sich zur Integration in hochintensive Belastungsphasen. Im Folgenden eine Auswahl effektiver Ganzk\u00f6rper\u00fcbungen.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Burpees<\/h3>\n\n\n\n<p>Kombination aus Kniebeuge, Liegest\u00fctz und Strecksprung. Aktiviert nahezu alle Muskelgruppen und steigert Puls und Koordination.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"INOesxF1CZk\"><iframe loading=\"lazy\" title=\"Wie mache ich Burpees - Freeletics Instructor Video\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/INOesxF1CZk?feature=oembed&#038;enablejsapi=1&#038;enablejsapi=1&#038;origin=https:\/\/www.kuebler-sport.de\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Squat Jumps<\/h3>\n\n\n\n<p>Explosive Sprungbewegung aus der Kniebeuge. F\u00f6rdert Beinkraft und Schnellkraft.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"4tfJs_w-4bY\"><iframe loading=\"lazy\" title=\"Squat Jumps (Hockspr\u00fcnge)\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/4tfJs_w-4bY?feature=oembed&#038;enablejsapi=1&#038;enablejsapi=1&#038;origin=https:\/\/www.kuebler-sport.de\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Mountain Climber<\/h3>\n\n\n\n<p>Dynamische Bewegung im St\u00fctz. Trainiert vor allem Rumpf, Schultern und Ausdauer.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"7w8cLilimjg\"><iframe loading=\"lazy\" title=\"Cardio-\u00dcbungen: Mountain Climber\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/7w8cLilimjg?feature=oembed&#038;enablejsapi=1&#038;enablejsapi=1&#038;origin=https:\/\/www.kuebler-sport.de\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Jumping Lunges<\/h3>\n\n\n\n<p>Plyometrische Variante der Ausfallschritte. Verbessert Beinmuskulatur, Koordination und Explosivit\u00e4t.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"LDa9tmBDpoc\"><iframe loading=\"lazy\" title=\"Ausfallschritt \u00dcbung &amp; Jumping Lunges \ud83d\ude4c (Knie h\u00fcpfen) | Anleitung Deutsch - #DoYourSports\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/LDa9tmBDpoc?feature=oembed&#038;enablejsapi=1&#038;enablejsapi=1&#038;origin=https:\/\/www.kuebler-sport.de\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Squat Walk<\/h3>\n\n\n\n<p>Bewegung in der tiefen Kniebeuge. Beansprucht Ges\u00e4\u00df- und Oberschenkelmuskulatur sowie die Haltekraft.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"AIUVZjQsU3Q\"><iframe loading=\"lazy\" title=\"How to:  Squat Walk | Squats Varianten Ausf\u00fchrung\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/AIUVZjQsU3Q?feature=oembed&#038;enablejsapi=1&#038;enablejsapi=1&#038;origin=https:\/\/www.kuebler-sport.de\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Push ups<\/h3>\n\n\n\n<p>Klassische Liegest\u00fctze f\u00fcr Brust-, Schulter- und Rumpfmuskulatur. Je nach Tempo auch im hochintensiven Intervalltraining einsetzbar.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"youtube-embed\" data-video_id=\"PJi9_dpJwtE\"><iframe loading=\"lazy\" title=\"Wie mache ich Push ups - Freeletics Instructor Video\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/PJi9_dpJwtE?feature=oembed&#038;enablejsapi=1&#038;enablejsapi=1&#038;origin=https:\/\/www.kuebler-sport.de\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Ausdauer und Leistungsf\u00e4higkeit z\u00e4hlen in vielen Sportarten zu den zentralen Faktoren f\u00fcr Trainingserfolg und Wettkampfleistung. Eine effektive Trainingsmethode zur Steigerung beider Parameter ist das hochintensive Intervalltraining, kurz HIIT. Dieser Beitrag erl\u00e4utert die Funktionsweise, den typischen Aufbau sowie geeignete \u00dcbungen im Rahmen dieser Trainingsmethode. Was ist hochintensives Intervalltraining? Das hochintensive Intervalltraining (HIIT) basiert auf einem strukturierten [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":32180,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[64,1509,180,1046,454],"class_list":{"0":"post-9388","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-intervalltraining","10":"tag-kraftausdauer","11":"tag-leistungsfaehigkeit","12":"tag-uebungen"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hochintensives Intervalltraining (HIIT): Ablauf, Effekte &amp; \u00dcbungen | K\u00fcbler Sport Magazin<\/title>\n<meta name=\"description\" content=\"Wir stellen Dir das HIIT Trainingskonzept vor. \u00dcbersichtliche Erkl\u00e4rung zu \u2714 Ablauf \u2714 Effekte \u2714 \u00dcbungen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kuebler-sport.de\/blog\/hiit-hochintensives-intervalltraining\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hochintensives Intervalltraining (HIIT): Ablauf, Effekte &amp; 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