Raise your hand if you don’t know Kayla Itsines! The former “bikini body guide” athlete, who has now launched a program known as “Sweat with Kayla” was among the first to propose a short but intense women’s workout (called HIIT, High Intensity Interval Training ) that had such a blatant success, I would say worldwide. But women who want to get back into shape in a few weeks have equally valid female training programs in Italy , all based on the same principle and carried out by young female coaches: a few exercises a day to be repeated quickly, often free-body, to find themselves within three months with less kilos and above all less body fat, a remodeled body, a faster metabolism.

The slimming secret of this type of training is known with the terms EPOC or Afterburn Effect . What does it mean? it is said that during the activity anaerobic effort causes the body to exploit the lactacid metabolism and go into oxygen debt in the minutes of greatest training impact. Consequently, the metabolism accelerates at the end of the workout, to push more oxygen resources to the cells. Now, recently the cause of “oxygen debt” has been denied as the reason for this increase in metabolism, but the phenomenon does exist, and is more likely the result of the effort our body makes to adapt to a short workout and to high impact. 
Put simply: with these short but intense workouts you burn more. However, good cardiovascular health is required to start one of these programs.

In this article I propose three female training programs to choose from , available in Italian, which can be performed in a short time every day: it means training a few minutes (maximum thirty) instead of wasting hours in the gym, often without any “equipment” particular.

3 FEMALE TRAINING PROGRAMS TO TRY
1) Train with Mila: Mila is a girl of Russian origin who launched the “Train with Mila” program, through a guide explaining the exercises to be done in a very clear way, for a program designed for busy women. Thirty minutes a day is enough, and in 12 weeks, with a more balanced diet, you will achieve a healthier and leaner body. The cost of the program is only that of the ebook, 49 euros, without further subscriptions. In the guide there is a section dedicated to yoga exercises. Info here.
2) Veronica Tudor with Pink Fit Challenge: I have already talked about Veronica Tudor and her team of professionals in this article.   Her Pink fit challenge is a free program, which will make you lose 2.5 kilos in 3 weeks, and then continue to reach the body of your dreams thanks to the advice of Veronica and her team. Find the Pink Fit program here , but on her site you will also find programs to have a flat stomach and perfect buttocks.
3) Gabriella Vico and her “Vico of form”: Gabriella Vico has always been an athlete: after her career in volleyball she has successfully embarked on the path of fitness. Today she proposes a 45-day women’s training program, at the price of 45 euros, including diet, training, healthy recipes. You can buy her Fit45 her here .