Hot Iron is a comprehensive group strength training system performed with music and mini barbells.

How did the Hot Iron training system come about?

A study by scientists from the University of Dusseldorf has proven that alternating load modes in strength training is very effective for fat burning. Based on this research, the Hot Iron training program was developed, which is now used in all the best fitness clubs in the world.

Hot Iron instructors are required to undergo annual certification and conduct training according to special programs, which are changed and adjusted every 3 months to avoid muscles becoming accustomed to a given load.

Who is Hot Iron for?

For training using the Hot Iron system, gender, age, and the degree of physical fitness have absolutely no meaning, because the weight of mini-barbells can be easily adjusted depending on the person’s level of fitness.

For classes using the Hot Iron system, gender, age, and the degree of physical fitness have absolutely no meaning

How does Hot Iron work?

Hot Iron strength training promotes the rapid breakdown of fat. Such training accelerates daily metabolism (energy consumption without the use of loads) - there is an effect of burning fat after training. In other words, the rate of fat breakdown at rest and the duration of such breakdown increases (reaches 24-48 hours), which in the long term leads to an acceleration of basal metabolism.

Hot Iron classes are group classes and are conducted to rhythmic, incendiary music. The training is based on the following basic exercises:

• squats,
• bench press from a lying position,
• lunges,
• deadlift,
• biceps curl,
• crunches on the press.

The system of exercises with a mini-barbell is designed in such a way that in just an hour you can work out all the main muscles without causing harm to your joints and spine.

How often should you practice the Hot Iron system?

Advantages and disadvantages of the Hot Iron program

The Hot Iron system has a number of undeniable advantages:

• acceleration of metabolic processes by 30%, as well as the possibility of stable weight loss without additional diets and aerobic training;
• burning excess fat tissue, tightening muscles, changing body composition;
• burning 900 kcal in one workout lasting 1 hour;
• strengthening the bone frame, increasing muscle strength and joint flexibility;
• effective elimination of sagging and cellulite;
• correct figure correction and reduction of body volume;
• scientific approach to compiling exercises, working with the best trainers who have the appropriate certificates;
• possibility of individual correction of the training program.

Perhaps the only drawback of the Hot Iron exercise system is that after it you are unlikely to want to return to classic aerobic strength training.

Types of Hot Iron Workouts

All Hot Iron training can be divided into the following types (criterion - degree of preparation):

• Hot Iron 1. This is a beginner's exercise system that is based on fundamental strength movements. Students use mini-barbells and sets of removable weights in their work. Here you can choose a special weight that is adequate to your level of training, and gradually increase it.
• Hot Iron 2. This is a workout for those who have been successfully practicing the Hot Iron 1 program for 3-5 months. This complex includes multi-joint exercises (push-ups, squats on one leg, combined lunges). Hot Iron 2 allows you to burn even more calories, while simultaneously working both the smallest muscles and the deep layers of the muscle corset.
• Iron Body - classic strength training.
• Hot Iron Advanced or classic training using heavier weights.
• Iron Cross. It is an alternative to training on simulators and allows you to achieve record results in burning fat deposits. The system is designed to create an athletic physique for the student. This program helps increase energy expenditure while increasing muscle mass. Iron Cross is suitable for men and trained, physically developed girls.
• Iron Back. A complex designed for people with crooked posture or problems with the spinal column. Regular training using this system will help develop and strengthen the abdominal and back muscles.

Recommendations for those involved in the Hot Iron program

If you decide to train with the Hot Iron system or are already using this training program, it is important to remember the following recommendations:

• Hot Iron involves the use of a relatively large (volumetric) load, since it can cause resistance to muscle tissue, joints, and tendons. The higher the resistance force of the tissues, the more they will be able to adapt structurally. In addition, using heavy weights will help better stimulate fat burning after exercise.
• If you just want to maintain your physical fitness, you should take a little less weight than the trainer suggests. If you want to get rid of excess weight and shape your figure, then in the 4th week of classes you should gradually increase the weight and attend training 2 or 3 times a week.
• According to the Hot Iron system, you can practice once a week. In this case, the weight must be distributed as follows: small pancakes on the hands, medium weights on the legs.
• If you have just started training with the Hot Iron system or are not feeling very well on the day of training, it is recommended to take less than what the trainer suggests. It is permissible to increase the weight only after 3-4 sessions.
• When performing exercises, it is very important to breathe freely.
• After classes on the Hot Iron system, you definitely need to have a snack so that the body does not “eat itself.” You can eat, for example, fish or boiled vegetables. This distinguishes Hot Iron from traditional aerobic training (eating afterward is not recommended).
• To achieve maximum performance, it is important to attend training regularly.

The effect of the Hot Iron exercise system

So, by performing the Hot Iron exercise system, you can safely count on receiving.

17.10.2015 admin

In the modern world of beauty, a new program has appeared, consisting of many complexes, with the main goal of gaining strength endurance, impeccable shape, burning fatty tissue and solving major problems, especially back problems. This system was created by German specialists and is supported by instructors, doctors and psychotherapists.

All sports centers conduct classes Hot Iron in one single key, namely, the exercises are general, but the complex is constantly changed once every three months. The reason is the habit of the muscles to load.

The essence of the Hot Iron program

The program complex has the ability to cause muscle stress due to the effective work with exercises in different modes and with different degrees of weight. A repetitions, tempo, change of plan and hard work will not allow the body to get used to adaptation and reduce the energy of the day.

Main levels of Hot Iron direction by degree of preparation

1. A system of beginner and easy exercises that are based on the foundation of strength-measuring movements. Barbells and removable scales are used. In addition, there is permission to select a special degree of severity that adequately matches your training, and then increase it.
2. The training system is only for those who have been doing program No. 1 for three or five months. The complex consists of push-ups, squats and a combination of lunges. The goal is to help gradually burn calories and muscle layers in depth, to work with the smallest muscles in difficult places.
3. Complex training, the basis of which is exercises in the strength mode of the classic version.
4. Classic workout option, but heavier weight exercises are used.
5. Exercises in the gym(alternative), which will allow you to achieve records in the results of reducing fat deposits. Forms the body of an athlete in those who regularly engage in this complex. Increases energy expenditure and increases muscle size. This type of activity is more suitable for men or women who are physically prepared and well developed.
6. A comprehensive program for those with crooked posture and spinal problems or, in general, your back. Training helps develop and strengthen muscles, abs and back.

https://www.youtube.com/watch?v=nEGWchP_mvA

The undeniable advantages of this program

• speed of metabolism 30 percent;
• stabilization of weight loss without aerobics and diet;
• reduction of fat tissue, muscle density and change in body composition;
• the ability to burn 900 calories in one hour of work;
• the frame is strengthened and strength muscles and flexible joints are increased;
• loose skin is removed and cellulite is eliminated;
• the figure is corrected and the volume and size of the body is reduced;
• compilation of exercises occurs from a scientific point of view;
• individual lessons with a trainer;
• the program is adjusted for everyone;
• maximum degree of recovery;
• rapid fat burning;
• get the desired training effect;
• pleasure from activities;

As for the disadvantages of the complex system, after you do these exercises, you will not be able to return to classical aerobics and strength exercises. You just don't want it.

Time and frequency of work on the Hot Iron program

If you want to achieve great results, it is better to exercise three times a week for about one hour. But we must not forget that the body needs to be given a day of rest in order to have time to recover. The effect of the exercises can be noticed after a month of exercise. The frequency and timing of exercise depends on each person's metabolic rate.

During a workout, you can burn at least eight hundred calories. This is quite a lot compared to running, where you can burn only six hundred calories in an hour of training. You can come to the class with any level of preparation. The size of the bar is adjustable for each client.

The basis of the training program is:

• squats;
• Ab crunches;
• biceps curls;
• lunges on each leg;
• rods for the mill;

Contraindications to the program

The set of exercises is designed so that all muscles are worked out without harming the body, namely the joint or bones.

But still, some contraindications can be identified:

• disease of the musculoskeletal system;
• joint sprain;
• spinal disease;

Those who have any of the above diseases should take up another type of fitness. Yes, it will be safer. But the correct implementation of a comprehensive program has almost no contraindications, as instructors and trainers adapt training to each person.

Movements that form the basis of the program and safety precautions

1. "Lie on the steppe"- a movement that moves the barbell from a lying position to the shoulder. The barbell is on the steppe, you need to bend down and grab it, bend over with it three times (do not bend your back under any circumstances), pull the barbell to your chest and push it over your head. The exercise mode shows you how to lift and lower the barbell.
2. Warm-up exercise- stretching, aerobics.
3. For shoulders: slow rotations back and forth five times, stretching exercises sideways, forwards and backwards with hip rotations.
4. For the press: clench your hands into fists, strain the press line, spin to the right, then to the left. Repeat - ten times.
5. Support - step. Stand on your leg, bend the second and bend the first leg at the knee eight times in three approaches.
6. For the back: stretching and bending the back up and down. The delay in each deflection is thirty seconds.
7. Stand near the sports instrument, lean forward, take a step and straighten up using the muscles of the buttocks. Repeat - seven times in one approach, four sets.
8. For the belly: bend over with the bar in your hands, reach for your stomach ten times in two approaches. Work in combination. Perform squats and lunges on the left and right legs seven times, remembering to alternate.
9. For the buttocks: wide squats. We stretch our buttocks.
10. Non-classical squats- take the barbell and half-squat, pushing the bar out.

Main level training

1. Pulling on the stomach and waist is an analogy to warming up.
2. Squats + lunges.
3. Biceps curls in spring mode.
4. For triceps: narrow grips with a press to the forehead.
5. Lying on your stomach, do lifts or arches of your shoulder blades.
6. On the right side - lifting the body on the waist muscles.
7. Lying on the floor, pull in your stomach, tensely stretch your ribs towards the pelvis.
8. Shoulder to hip crunches.

https://www.youtube.com/watch?v=LQIOI5pyVBo

• If you are just starting out, or have recently had an illness, or you just don’t feel well on the day of your workout, take a lighter weight than what your trainer advises you to do and don’t increase it over the course of 3 or 4 workouts.
• The weight you need to lift depends on your goal.: if you are trying to shape your figure and lose weight, attend training two or three times a week, and after three sessions, increase the weight. If you are just trying to maintain your physical fitness, take less weight than what the instructor tells you.
• Make sure you breathe freely throughout your workout.
• You are allowed to attend classes once a week, but at the same time it is necessary to correctly distribute the loads.
• It is not recommended to eat after aerobic exercise. This ban does not apply to those involved. To prevent the body from “eating itself,” you must eat something. For example, boiled fish or vegetables.
• Do not exercise under heavy loads. They will make the tissue resist. The structural adaptation of tissues increases constantly due to the degree of increase in the resistance force. If you want to reduce your fat layer, you need to use more weight after exercise.
• To achieve maximum results, it is important not to miss classes., attend strength training regularly.

How this program works

• strengthening the legs, buttocks, abs, arms and back;
• alternation: fast - slow modes;
• a set of exercises for each muscle;
• no - relaxation;
• increasing the weight of the barbell;
• without exhausting aerobics;

How does a comprehensive weight loss program work?

The system burns fat faster and more than diets and other types of training. The basis for building muscle tissue, quickly accelerates metabolism and losing weight is easy without any minor changes. The program is for those who do not play sports alone or cannot afford an individual trainer.

It is built on the principle of professionals and is accessible to all people of various backgrounds and ages. Doing the exercise will not be boring and difficult. The instructors will always encourage you and help you psychologically. Clients themselves choose the level and load, differentiate it. You can start with a light barbell weight first and then increase the load.

The system differs from fitness traditions - high intensity and low number of repetitions. The regime builds muscles from scratch. Then the body adapts to the stress and continues to develop.

The comprehensive program is a very strong and easy training system. It is harmoniously constructed and justified from a scientific point of view.

Allows you to lose weight and change your body by tightening your muscles. Women will not become massive, they will just get a sculpted body. They will become confident and surprised by their results. You will be charged with energy for the whole day, your strength will increase. The main thing is to pull yourself together and engage in this particular training system.

Thus, the program, without requiring special tools, will help achieve high results for a long time. It makes people cheerful and energetic. And the result will not keep anyone who decides to engage in this program waiting.

More recently, a new interesting direction has appeared in fitness, which is read in Russian as “hot iron” (translation from English means “hot iron”). This direction is intended for both women and men practicing on the same sports ground. The only difference is the weight of the plates installed on the barbell. You heard right, since the barbell is the main tool for exercises here.

The Hot Iron workout begins with a regular warm-up, and in front of the training athletes lie a classic barbell with weight plates, a step platform, and a sports mat. A good warm-up flows into the main stage of the technique. It consists of strength repetitions of three basic exercises, which include deadlifts, bench presses and squats. The program has the potential for your personal results, as it was created for several months of training in advance.

HOT IRON 1 is a comprehensive program designed for beginners. She includes basic exercises in her complex. Exercises are within the power of every person, regardless of their age, gender and physical fitness.

Next comes the next level, which is distinguished by its complexity and originality - HOT IRON 2. It consists of multi-component exercises - squats on one leg, lunges with a barbell, push-ups. The speed of repetitions is more intense and the training time itself does not take 45 minutes, but a whole hour. Thanks to this, the athlete’s muscles receive a shock portion of training stress, while the fat burning process is more intense.

The Hot Iron system contains " Iron Cross" And " Advanced Training" It is worth noting that each of these training programs were developed by professional instructors of the company " Reebok", as well as medical workers and psychologists of the Medical University of Dusseldorf, who do not allow amateur performances in sports. Therefore, it is recommended to practice Hot Iron only under the guidance of a qualified instructor.

What results can be achieved by training hot irons?

You strengthen your leg muscles, buttock muscles, abdominal muscles, arms and back muscles. In addition, you will burn at least 400 calories for just one workout! This effect is possible due to the alternation of speed and tempo when performing exercises, from which the muscles simply “burn” from the inside. All exercises are combined into special supersets. This means that each muscle group will receive impact and load from 3 before 5 minutes. This type of training is ideal for those people who want to have a sculpted, beautiful and strong body, and not a dry or over-pumped one.

More interesting things

Hot Iron is a state-of-the-art system containing strength training and exercises created by specialists from a medical center in Germany. Today, such a sports complex is practiced in almost every major fitness club in Europe.

The basis of training exercises is the use of mini-barbells. The technique was developed by athletes together with medical professionals, which, in addition to the effectiveness of the complex, guarantees health safety. The physical complex is designed taking into account the basic characteristics of the human body. The modern system is actively used by both ordinary people and athletes.

Operating principle

Hot Iron has a very simple operating principle. Regular training allows you to:

• improve well-being;
• increase flexibility;
• strengthen joints and bone tissue;
• increase the functionality of the main muscle group;
• provoke by almost 25-30%;
• restore muscle tissue;
• to fight against;
• smooth the surface of the skin.

Just 30 minutes of exercise will help you get rid of 450 calories.

Types of training

The Hot Iron system is divided into several types, which have some differences in the complexity of completing tasks designed for different levels of physical fitness of people:

The classes can be attended by people with minimal physical fitness who want to bring their physical fitness to perfection.

What is needed for classes

In order to start training, it is recommended to purchase the following equipment:

• collapsible mini-bar;
• a set of weights for the barbell;
• rubber type mat;
• step platform.

How are classes conducted?

Classes are conducted by highly qualified fitness specialists who have received certificates allowing them to conduct Hot Iron system training.

The set of exercises is given taking into account a written program developed by German athletes and medical workers. This condition eliminates the negative impact of weight lifting on the human body.

Classes are conducted by highly qualified fitness specialists who have received certificates allowing them to conduct Hot Iron system training

Training program

The optimal training program looks like this:

• Pre-warm-up.
• Deadlift and development of the back muscles.
• Lunges.
• Standard and wide squats.
• Exercises for the biceps area.
• Plank and crunch.
• Completing the workout.

Basic exercises of the system

With your legs spread wide apart, you should stretch your arms about 20-25 times. The range of motion should gradually move from low to medium.

Taking a boxing stance, we twist the body. In this case, the abs should be as tense as possible, and the forearms should be parallel. Bends are performed at a fast pace. Perform about 20-25 repetitions.

Taking an empty bar pull it towards the chest 20-30 times.

Place the bar on your shoulders and perform wide squats. The number of approaches is 20-30 times.

Taking a barbell whose weight is in the range of 10-18 kg(depending on the level of physical fitness) lift the weights 7-10 times. Experts recommend doing at least 4 approaches at an accelerated pace. The next 3 approaches are performed in slow mode.

When starting lunges, you should place the barbell behind your head and start squats. You should do 4 to 8 lunges on each leg. This exercise must be completed in slow motion.

When performing standard and wide squats, you should do about 30 times for each type. Repeat each squat for 2 approaches. One at a fast pace, the second at a slow pace.

When training the biceps area, we use a barbell weighing 2.5-10 kg. Having taken a standing position and straightened your back, you need to bend your arms with the barbell. It is recommended to perform 6-7 repetitions and 4 sets. It is very important to alternate movements at a fast and slow pace.

To develop the triceps area, you should lie on the step and press the barbell using a narrow grip. It is recommended to do 6-7 repetitions and 4-5 sets.

Perform lateral twists at least 30 times on each side.

Lying on your stomach, you need to bend your arms at the elbows. After this, we move them apart and make movements in which the shoulder blade begins to move towards the spine and is sent back to its original position.

Lying on your back, we perform ordinary crunches. We stretch and warm up the main muscle group.

How much weight can you lose?

By performing training using the Hot Iron system at least 3 times a week, you can lose from 4 to 10 kg in 30 days. Strength training should not be completed for less than 40 minutes. Weight loss evenly affects all parts of the body.

By connecting to a sports complex, you can speed up the process of getting rid of extra pounds and significantly reduce volumes.

Advantages and disadvantages

The main advantages of the system include:

• Correction of excess weight.
• Acceleration of metabolism.
• Increased bone density.
• Increased skin elasticity.
• The system can be used by both athletes and people without physical training.
• Accelerated process of getting rid of orange peel.
• Burn almost 1,000 calories in just 60 minutes of exercise.

There are no shortcomings of the Hot Iron program.

Contraindications

Among the contraindications to performing a set of strength exercises, it is worth highlighting:

• the presence of diseases of the musculoskeletal system;
• presence of joint problems.

In other cases, when training with an experienced specialist, classes are only welcome.

Efficiency and reviews

Valentina, 29 years old:

After trying different diets, my figure became skinny and completely unfeminine. At first I liked being thin, but when my friends started laughing at me, I rethought my attitude towards myself. I went to the gym on the advice of a friend. I was very surprised by the coach who suggested trying the Hot Iron program. But after 3 weeks I admired myself in the mirror. Working out really built my body. Classes always bring a lot of fun and a boost of energy.

Olga, 34 years old:

I have been doing fitness for 1.5 months. Just recently the trainer recommended. Hot Iron workouts have transformed my figure beyond recognition. The skin tightened, the texture became smooth without a single wrinkle. At first it was difficult to get used to the new load, but after the 3rd workout I got the hang of it. If you haven’t tried yourself in this direction yet, I strongly recommend it!

Anastasia, 36 years old:

For 10 years I could not influence my weight either by morning jogging or dieting. Small results disappeared after a short time, and the weight returned to its previous level. If previously extra pounds did not affect your health, recently shortness of breath has appeared and your blood pressure has risen. Doctors advised to reduce body weight. Among the recommendations was the Hot Iron program. The glands helped not only cope with obesity, but also tone the muscles. Now I admire my toned figure.

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?

1. 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.
2. “Hot Iron” provides the opportunity to choose one of 6 training areas, taking into account your own level of health and athletic training.
3. 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.