Privacy Policy
Privacy Policy
At HiddenEye Apps, we recognize that privacy is significant. This Privacy Policy applies to all apps (Android) under the publisher name of HiddenEye Apps. We will be clear about the data we collect and why. We do not and will not sell your data to third parties. Our primary purpose in collecting your data is to be able to equip you with effective products and services that provide a more agile, dynamic response to new and unknown threats. We have created this Policy to explain our privacy practices so you can understand what information about you is collected, used, and disclosed. We collect information from you in order to provide a corresponding service and better user experience. With your consent of this Privacy Policy, your usage, statistics, input while using our apps would be collected.
INFORMATION WE COLLECT
- Generally. We may collect personal information from our users in order to provide you with a personalized, useful, and efficient experience.
- In the following circumstances, we may disclose your personal information according to your wish or regulations by law:
- 1) Your prior permission,
- 2) By the applicable law within or outside your country of residence, legal process, litigation requests,
- 3) By requests from public and governmental authorities,
- 4) To protect our legal rights and interests.
- In the following circumstances, we may disclose your personal information according to your wish or regulations by law:
- Non-personal identification. We may collect non-personal identification information about installed applications, application usage information, and device information. The information you give us, for example, when you give us your opinions on our application and services via our feedback channel, such as your email address, and names.
- We may collect and use non-personal information in the following circumstances:
- 1) To have a better understanding of user’s behavior.,
- 2) Solve problems in products and services.,
- 3) Improve our products, services, and advertising.
- Monetization and Analytical Information from Other Sources:
- Third-party SDKs integrated in our app may access your information, including:
- Google Advertising ID.
- Data associated with your device (e.g. device type, technological information, country)
- Data to do advertising, marketing and analysis.
- Advertisers may store or read cookies.
- The information collected by third-party SDKs is governed by the providers of these SDKs and we have no control over such third parties. The third-parties include monetization partners, such as Google Admob.
- Android Advertising ID
- We use your Android advertising identifier in order to provide you with customized advertisement experience. It is used exclusively for advertising and analytics. Please note that the advertising identifier does not contain any user sensitive information that can be used to identify you as a user or your device. It is not connected to personally-identifiable information or associated with any persistent device identifier (for example: SSAID, MAC address, IMEI, etc.).
- App Permission & Tracker collects user-installed apps data for tracking and processing the app and gets detailed reports of the app information which includes permission list, installed version, what trackers are embedded, and more. It will also help find All Trackers and Logs Info. A Tracker is a piece of software meant to collect data about your usages. for example, Facebook ads, Google Ads, and many more.
- Some of our apps requests following permissions on your device:
- 1) QUERY_ALL_PACKAGES – used to access package info of installed apps in order to analyze installed apps on your device for malware, suspicious and hidden apps.
- 2) LOCATION - used to detect and analyze your Wi-Fi network.
- 3) STORAGE - used to scan the device for any malicious apps and files.
- 4) FOREGROUND_SERVICE – used to perform cleaning operation from the background.
- 5) PACKAGE_USAGE_STATS – used to get the size of apk, data and cache.
- 6) CAMERA - used to get front and rear camera information on device info features.
HOW WE USE COLLECTED INFORMATION
We may use your information only for serving you better as below:
- To personalize user experience;
- To help develop our service- We may use Non- Personal Information to provide, maintain, improve and develop our services;
- We may collect your non-personal information and use them for market and promotion purposes, for example, we may promote or recommend more relevant apps to you.
We use this information to operate, maintain, and provide to you the features and functionality of our Apps, as well as to communicate directly with you, such as sending you email messages and push notifications. We may also send you Service-related emails or messages (e.g., account verification, order confirmations, change or updates to features of our apps, technical and security notices).
HOW YOUR INFORMATION MAY BE DISCLOSED
- Personal Information. We do not store Personal Information and therefore we do not disclose your Personal Information.
- Non-Personal Information. We do not combine Non-Personal Information with Personal Information (such as combining your name with your unique User Device number).
- We may disclose your non-personal information for promotion purposes to our trusted partners who shall comply with this privacy policy and the relevant privacy laws.
PROTECTION OF GATHERED INFORMATION
Information that we can collect is stored on protected servers. Special measures are taken to protect information and access is restricted to a limited number of authorized persons, who need the access in order to administer our websites and apps and ensure their proper functionality, especially with regard to technical support.
THIRD-PARTY SITES
In general, the Applications, the Services, and the Site access third-party information (such as your Facebook account information) through application interfaces. We may provide links to third-party Web sites, such as Facebook, as a service to our users. The Site may also carry advertisements from other companies. When you click on links of third parties in an Application, the Services, or the Site, you may leave the Application, the Services, or the Site. Some of these third-party sites may be co-branded with our name/logo or our affiliated entity's name/logo, even though they are not operated or maintained by us. This Policy does not address, and we are not responsible for, the privacy practices of Web sites operated by third parties, whether they are linked to or otherwise accessible from an Application, the Services, or the Site. The inclusion of a link or accessibility of third-party Websites does not imply endorsement of such third party Websites by us
USERS WITH WHOM YOU SHARE YOUR INFORMATION
We cannot control the actions of other Users with whom you share your information. We cannot, and do not, control the information you share with other Users using an Application, the Services, or the Site (including via Forums) or how other Users will use or share such information. We are not responsible for third-party circumvention of our security measures.
SECURITY
We are very concerned about safeguarding the confidentiality of your information. We do not collect Personal Information, and we employ administrative, physical, and electronic measures designed to protect your Non-Personal Information from unauthorized access and use. Please be aware that no security measures that we take to protect your information are absolutely guaranteed to avoid unauthorized access or use of your Non-Personal Information which is impenetrable.
MALWARE AND PUP DATA
We collect data about the malware and PUPs that are detected by our products. We collect:
- The vendor name of the malware or PUP was removed.
- An encrypted description of which database rule was used to remove the malware or PUP in question.
- Artifacts detected as malware, PUPs, or suspicious files.
- Information related to detected artifacts.
FUNCTIONAL DATA
We collect data that is necessary for the functionality of the software or for our performance of providing the software to you. For example, we may need to collect system processes and behaviors in order to perform system rollback and recovery operations.
SENSITIVE INFORMATION
We ask that you not send us, and you not to disclose, any sensitive Personal Information (e.g., information related to racial or ethnic origin, political opinions, religion or other beliefs, health, sexual orientation, criminal background or membership in past organizations, including trade union memberships) on or through an Application, the Services or the Site or otherwise to us.
CHANGES TO THIS PRIVACY POLICY
Our Privacy Policy may change from time to time, we will post any privacy policy changes on this page, so please review it periodically. We may provide you additional forms of notice of modifications or updates as appropriate under the circumstances.
If you do not agree to any modifications to this Policy, your sole recourse is to immediately stop all use of all Applications, the Services, and the Site. Your continued use of any Application, the Services, or the Site following the posting of any modifications to this Policy will constitute your acceptance of the revised Policy. Please note that none of our employees or agents has the authority to vary any of our Policies.
KIDS PRIVACY POLICY
- This Kids Privacy Policy has to be specified to indicate you, with guidance regarding our privacy policies with respect to collecting, using, and disclosing personal information, regarding the legal guardian of a child under the age of 13 years old.
- Many of our Games/Apps are intended for general audiences, and we do not knowingly gather or use any Personal Information from children and kids under the age of 13. When users are identified as under 13, we will block such users from providing Personal Information or make sure to get prior parental consent before collecting Personal Information.
- If you are a parent of a child under 13 years of age and you think your child has provided us with Personal Information, please contact us.
- We offer mobile applications and games (Kids Apps), which are targeted to children under the age of 13, and also other apps are not targeted under the age of 13.
- If you have additional questions about our Privacy Practices related to children under the age of 13, please contact us at: info.secretools@yahoo.com.
- Some of our apps requests following permissions on your device:
CONSENT
We may share your personal information with third-party sites or platforms, such as social networking sites, but only if you have expressly requested that we do so. Similarly, by posting a profile, content, or other information, including personal information to a forum or blog, you indicate your consent to its public use. You should be aware that any information you provide in these areas may be read, collected, and used by others who access them. We will list you in our publicly accessible member directory on the forum website. We also display testimonials of satisfied customers on our websites in addition to other endorsements. With your consent, we may post your testimonial along with your name. If you wish to update or delete your testimonial, you can contact us at info.secretools@yahoo.com
WHY DO WE NEED PERMISSION
Please allow all permission access while using the application:
- Camera: This app needs permission to use get front and rear camera information on device info features.
- Location: This app needs permission to use IP information and DNSLookup features.
- Storage: This app needs permission to access information like system and user app, storage info, and phone feature info on device info features.
WHY DO APP REQUIRE ACCESSIBILITY SERVICE
This app requires Accessibility Service to detect and shows an indicator whenever camera or microphone is accessed. Without this, privacy indicator won't work. So make sure that you enable Geeky Tools accessibility service.
IS PRIVACY INDICATOR ALSO USING MY CAMERA OR MICROPHONE ?
That's a good question. But no, Privacy Indicator never uses the Camera or Mic on your device. It only shows up there to help you customise the indicator dot in real-time.
YOU SHOULD HAVE A BASIC UNDERSTANDING OF WHY OTHER PERMISSIONS ARE USED
1. ACCESS_NETWORK_STATE:
Some of our applications may use this permission to access information about networks. In our apps, we will just give you information about the network, such as whether you are connected to a network or not. We don’t collect and share information with others.
2. ACCESS_COARSE_LOCATION
Some of our applications may use this permission to access approximate locations derived from network location sources such as cell towers and Wi-Fi. This information is untraceable. We don’t collect and share location information with others.
3. ACCESS_FINE_LOCATION
Some of our applications may use this permission to access precise locations derived from network locations. This information is untraceable. We don’t collect and share location information with others.
4. WRITE_EXTERNAL_STORAGE and READ_EXTERNAL_STORAGE
Some of our applications may use these permissions to access Media files from USB storage. We don’t collect, store or share information.
5. INTERNET:
Some of our applications may use this permission to open network sockets. In our apps, we are using INTERNET permission to use the internet only. We don’t collect or transfer network information.
6. READ_PHONE_STATE
Some of our applications may use this permission to access phone state, including the phone number of the device, current cellular network information, the status of any ongoing calls, and a list of any Phone Accounts registered on the device. We don’t collect, store or share any information.
7. CALL_PHONE
Some of our applications may use this permission to initiate a phone call without going through the Dialer to check the USSD codes. We do not collect or share this information.
8.READ_CONTACTS
Some of our applications may use this permission to read your contact information when you request. We do not collect or share this information. We use this permission to announce the caller names or to display dialed/received calls / missed calls when you request.
9.READ_GSERVICES
Some of our applications may use (parts of) the Google Services Framework, it must declare the READ_GSERVICES permission. This information is untraceable.
10. VIBRATE
Some of our applications may use this permission to know the vibration state and change the vibration state when the user needs it.
11.WAKE_LOCK
Some of our applications may use this permission to access Power Manager Wake Locks to keep the processor from sleeping or the screen from dimming. When users want to display a digital clock on the screen.
12.RECEIVE_BOOT_COMPLETED
Some of our applications may use this permission to allow alarm, Background services, etc. After booting has been completed.
13. SET_ALARM
Some of our applications may use this permission to access alarms from devices and sets.
14.SEND_SMS, READ_SMS, RECEIVE_SMS
Some of our applications may use these permissions to read, send or receive SMS from devices. We don’t collect, save or share your messages. This is highly securable.
15. SET_WALLPAPER
Some of our applications may use this permission to set the selected image as wallpaper.
16.SET_WALLPAPER_HINTS
Some of our applications may use this permission to adjust and resize selected wallpaper sizes.
17.ACCESS_WIFI_STATE
Some of our applications may use this permission to access information about Wi-Fi networks. We don’t collect or share any information about Wi-Fi.
18. CHANGE_WIFI_STATE
Some of our applications may use this permission to change the Wi-Fi connectivity state (WIFI ON / WIFI OFF) when you request.
19. BLUETOOTH
Some of our applications may use this permission to connect the paired Bluetooth devices when you request.
20.BLUETOOTH_ADMIN
Some of our applications may use this permission to discover and pair Bluetooth devices.
21. BLUETOOTH_PRIVILEGED
Some of our applications may use this permission to pair Bluetooth devices without user interaction and to allow or disallow phonebook access or message access. We don’t save or share information.
22. WRITE_SECURE_SETTINGS
Some of our applications may use this permission to access device security settings. We don’t collect or share information.
23. WRITE_SETTINGS
Some of our applications may use this permission to switch or adjust system settings such as ringtone, vibration, the brightness of the screen, etc. when you request.
24. CAMERA
Some of our applications may use this permission to take photos/videos and turn ON/OFF Camera Flash when you request. We do not save or upload your photos/videos.
25. FLASHLIGHT
Some of our applications may use this permission to turn ON/OFF Camera Flash. we use this permission for taking photos, flashlight on alert services, or flashlight on clap services.
26. DISABLE_KEYGUARD
Some of our applications may use this permission to access our application functionality after the screen is turned off.
27. RECORD_AUDIO
Some of our applications may use this permission to record an audio sound when you request. We don’t collect or share the information.
28. MODIFY_AUDIO_SETTINGS
Some of our applications may use this permission to modify global audio settings as your request.
29. BATTERY_STATS
Some of our applications may use this permission to access battery information such as battery percentage, capacity, etc., to display battery performance.
30. GET_ACCOUNTS
Some of our applications may use this permission to detect whether users have a Google accounts or not, to confirm the state of Google Services, provide users with particular application download or update methods. We don’t share or save your account information in any manner. It is highly securable.
31.SYSTEM_ALERT_WINDOW
Some of our applications may use this permission to create windows and may show on top of other applications.
32.READ_CALENDAR
Some of our applications may use this permission to read CALENDER info. We don’t share and save this information.
33. READ_CALL_LOG and WRITE_CALL_LOG
Some of our applications may use these permissions to display call logs from devices. We don’t collect, save or share your call information. This is highly securable.
34. CLEAR_APP_CACHE
Some of our applications may use this permission to clear all the caches from all installed applications when you request.
35.KILL_BACKGROUND_PROCESSES
Some of our applications may use this permission to clear all the background processes from your device when you request.
36. GET_PACKAGE_SIZE
Some of our applications may use this permission to find out the space of used applications So, you can manage mobile space.
37. MOUNT_UNMOUNT_FILESYSTEMS
Some of our applications may use this permission to insert and remove file systems for external storage.
38. READ_SYNC_SETTINGS and WRITE_SYNC_SETTINGS
Some of our applications may use these permissions to allow SYNC settings for battery power saving.
39. RESTART_PACKAGES
Some of our applications may use this permission to kill Background Processes. It allows them to break other applications by removing their alarms, stopping their services, etc. we use these permissions to improve mobile performance when the user requests.
40. REAL_GET_TASKS, GET_TASKS
Some of our applications may use these permissions to get tasks. We don’t collect, save or share your task information.
CONTACT US
If you have any questions about this Privacy Policy, the practices of this site, or your dealings with this site please feel free to contact us at: info.secretools@yahoo.com
Much appreciated. Keep up the good work.
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ReplyDelete𝓘'𝓶 𝓤𝓼𝓲𝓷𝓰 𝓣𝓱𝓮 𝓖𝓮𝓮𝓴𝓼 𝓐𝓹𝓹 & 𝓘 𝓙𝓾𝓼𝓽 𝓗𝓪𝓭 𝓣𝓸 𝓓𝓻𝓸𝓹 𝓦𝓱𝓪𝓽 𝓘 𝓦𝓪𝓼 𝓓𝓸𝓲𝓷𝓰 & 𝓔𝓼𝓹𝓮𝓬𝓲𝓪𝓵𝓵𝔂 𝓒𝓸𝓶𝓮 𝓗𝓮𝓻𝓮 & 𝓼𝓪𝔂 𝓢𝓸𝓶𝓮 𝓣𝓱𝓲𝓷𝓰𝓼. 𝓘'𝓭 𝓢𝓮𝓮𝓷 & 𝓡𝓮𝓪𝓭 𝓐 𝓜𝓲𝓷𝓸𝓻𝓲𝔂 𝓥𝓮𝓻𝓼𝓾𝓼 𝓐 𝓜𝓪𝓳𝓸𝓻𝓲𝓽𝔂 𝓞𝓯 𝓡𝓪𝓽𝓲𝓷𝓰𝓼 & 𝓒𝓸𝓶𝓶𝓮𝓷𝓽𝓼. 𝓣𝓱𝓮 𝓜𝓲𝓷𝓸𝓻𝓲𝓽𝔂 𝓞𝓯 𝓒𝓸𝓾𝓻𝓼𝓮 𝓗𝓪𝓭 𝓢𝓸𝓶𝓮 𝓒𝓱𝓸𝓲𝓬𝓮 𝓒𝓸𝓶𝓹𝓵𝓪𝓲𝓷𝓽𝓼. 𝓢𝓸 1𝓼𝓽, 𝓣𝓱𝓲𝓼 𝓡𝓮𝓶𝓪𝓻𝓴 𝓘𝓼 𝓕𝓸𝓻 𝓨𝓸𝓾 𝓖𝓾𝔂𝓼. 𝓱𝓮 𝓱𝓮 𝓘 𝓓𝓸𝓷'𝓽 𝓚𝓷𝓸𝔀 𝓦𝓱𝓪𝓽 𝓣𝓱𝓮 𝓗𝓮𝓵𝓵 𝓨𝓸𝓾'𝓻𝓮 𝓣𝓪𝓵𝓴𝓲𝓷𝓰 𝓐𝓫𝓸𝓾𝓽 𝓵𝓸𝓵. 𝓘 𝓢𝓮𝓮 𝓝𝓸𝓻 𝓝𝓸𝓽𝓲𝓬𝓮 𝓝𝓸𝓷𝓮 𝓞𝓯 𝓨𝓸𝓾'𝓻𝓮 𝓘𝓼𝓼𝓾𝓮𝓼 𝓝𝓸𝓻 𝓒𝓸𝓶𝓹𝓵𝓪𝓲𝓷𝓽𝓼. 𝓘'𝓶 𝓗𝓪𝓿𝓲𝓷𝓰 𝓝𝓸𝓽𝓱𝓲𝓷𝓰 𝓑𝓾𝓽 𝓣𝓱𝓮 𝓜𝓸𝓼𝓽 𝓟𝓸𝓼𝓲𝓽𝓲𝓸𝓷𝓼 & 𝓑𝓮𝓼𝓽 𝓡𝓮𝓼𝓾𝓵𝓽𝓼 𝓘𝓷 𝓒𝓸𝓷𝓯𝓻𝓸𝓷𝓽𝓲𝓷𝓰 & 𝓡𝓮𝓼𝓸𝓵𝓿𝓲𝓷𝓰 𝓘𝓼𝓼𝓾𝓮𝓼 𝓦𝓱𝓲𝓬𝓱 𝓝𝓸 𝓞𝓽𝓱𝓮𝓻 𝓐𝓵𝓹𝓼 𝓓𝓸 𝓝𝓸𝓻 𝓓𝓸 𝓣𝓱𝓮𝔂 𝓔𝓿𝓮𝓷 𝓢𝓸 𝓜𝓾𝓬𝓱 𝓐𝓼 𝓞𝓯𝓯𝓮𝓻 𝓤𝓹 𝓜𝓪𝓲𝓷𝓽𝓮𝓷𝓪𝓷𝓬𝓮 𝓘𝓼𝓼𝓾𝓮𝓼 𝓣𝓱𝓪𝓽 𝓣𝓱𝓮 𝓖𝓮𝓮𝓴𝓼 𝓣𝓸𝓸𝓵𝓼 𝓞𝓯𝓯𝓮𝓻𝓼. 𝓢𝓸 𝓖𝓮𝓮𝓴𝓼 𝓣𝓸𝓸𝓵𝓼? 𝓣𝓱𝓲𝓼 𝓘𝓼 𝓣𝓱𝓮 𝓥𝓮𝓻𝔂 1𝓼𝓽 𝓣𝓲𝓶𝓮 𝓣𝓱𝓪𝓽 𝓘'𝓿𝓮 𝓕𝓸𝓾𝓷𝓭 𝓣𝓱𝓮 𝓟𝓮𝓻𝓯𝓮𝓬𝓽 𝓜𝓮𝓪𝓷𝓼 𝓕𝓸𝓻 𝓜𝓪𝓲𝓷𝓽𝓪𝓲𝓷𝓲𝓷𝓰 & 𝓡𝓮𝓹𝓪𝓲𝓻𝓲𝓷𝓰 & 𝓐𝓽 𝓛𝓮𝓪𝓼𝓽 𝓒𝓸𝓷𝓯𝓻𝓸𝓷𝓽𝓲𝓷𝓰 & 𝓐𝓬𝓴𝓷𝓸𝔀𝓵𝓮𝓭𝓰𝓲𝓷𝓰 𝓔𝓿𝓮𝓻𝔂 𝓘𝓼𝓼𝓾𝓮 𝓣𝓱𝓪𝓽 𝓒𝓸𝓾𝓵𝓭 𝓑𝓮 𝓣𝓱𝓮𝓻𝓮. 𝓐𝓷𝓭 𝓝𝓸 𝓘'𝓶 𝓝𝓸𝓽 𝓕𝓸𝓻𝓰𝓮𝓽𝓽𝓲𝓷𝓰 𝓖𝓮𝓮𝓴𝓼' 𝓐𝓫𝓲𝓵𝓲𝓽𝓲𝓮𝓼 & 𝓐𝓬𝓬𝓸𝓶𝓹𝓵𝓲𝓼𝓱𝓶𝓮𝓷𝓽𝓼 𝓕𝓸𝓻 𝓚𝓮𝓮𝓹𝓲𝓷𝓰 𝓤𝓼 𝓢𝓪𝓯𝓮 & 𝓐𝔀𝓪𝓻𝓮 𝓞𝓯 𝓗𝓪𝓬𝓴𝓮𝓻𝓼 & 𝓢𝓾𝓬𝓱. 𝓖𝓮𝓮𝓴𝓼 𝓣𝓸𝓸𝓵𝓼... 10,000+ 𝓢𝓽𝓪𝓻𝓼 & 𝓢𝓽𝓻𝓪𝓲𝓰𝓱𝓽 𝓐𝓱𝓮𝓪𝓭 𝓝𝓸𝓷-𝓼𝓽𝓸𝓹 𝓐𝓼 𝓘 𝓚𝓷𝓸𝔀 𝓨𝓸𝓾 𝓦𝓲𝓵𝓵. 𝓨𝓸𝓾 𝓖𝓸 𝓜𝓪𝓷!!!!! ........ 𝓞𝓾𝓽𝓼𝓽𝓪𝓷𝓭𝓲𝓷𝓰!!!!!!!!
ReplyDelete𝓞𝓱 𝓱𝓮 𝓱𝓮 𝓘 𝓦𝓪𝓷𝓽 𝓣𝓸 𝓟𝓾𝓫𝓵𝓲𝓼𝓱 𝓜𝔂 𝓝𝓪𝓶𝓮 𝓐𝓼 𝓦𝓮𝓵𝓵. 𝓙𝓸𝓱𝓷 𝓓𝓪𝓿𝓲𝓭 𝓢𝓾𝓶𝓷𝓮𝓻. 𝓐𝓰𝓮 54. 𝓜. 𝓑𝓸𝓻𝓷 𝓘𝓷 𝓖𝓪𝓲𝓷𝓮𝓼𝓿𝓲𝓵𝓵𝓮 𝓕𝓵𝓸𝓻𝓲𝓭𝓪. 𝓗𝓸𝓶𝓮𝓽𝓸𝔀𝓷 𝓢𝓽𝓪𝓻𝓴𝓮 𝓕𝓵𝓸𝓻𝓲𝓭𝓪. 𝓐𝓰𝓪𝓲𝓷. 𝓣𝓱𝓪𝓷𝓴 𝓨𝓸𝓾 𝓢𝓸 𝓥𝓮𝓻𝔂 𝓜𝓾𝓬𝓱. 𝓢𝓲𝓰𝓷𝓮𝓭.... 1 𝓗𝓮𝓵𝓵 𝓞𝓯 𝓐 𝓢𝓪𝓽𝓲𝓼𝓯𝓲𝓮𝓭 𝓒𝓾𝓼𝓽𝓸𝓶𝓮𝓻, 𝓖𝓾𝓮𝓼𝓽 & 𝓤𝓼𝓮𝓻 𝓞𝓯 𝓖𝓮𝓮𝓴𝓼 𝓣𝓸𝓸𝓵𝓼.... 𝓙𝓸𝓱𝓷 𝓓𝓪𝓿𝓲𝓭 𝓢𝓾𝓶𝓷𝓮𝓻 😘👍👍😘𝓢𝓮𝓪𝓵𝓮𝓭 𝓦𝓲𝓽𝓱 𝓐 𝓚𝓲𝓼𝓼 𝓕𝓸𝓻 𝓕𝓻𝓮𝓼𝓱𝓷𝓮𝓼𝓼, 𝓛𝓸𝓷𝓰𝓮𝓿𝓲𝓽𝔂 & 𝓔𝓷𝓭𝓾𝓻𝓪𝓷𝓬𝓮 𝓔𝓼𝓹𝓮𝓬𝓲𝓪𝓵𝓵𝔂 𝓕𝓸𝓻 𝓨𝓸𝓾.
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DeleteHere's a sample 3-month HIIT workout plan to help you achieve your weight loss goals. This plan is tailored for intermediate exercisers, and it's essential to consult with a healthcare professional before starting any new exercise program.
ReplyDelete**Month 1:**
* Warm-up: 5-minute dynamic stretching (leg swings, arm circles, hip circles)
* Monday ( Upper Body):
+ Burpees: 3 sets of 12 reps, 30 seconds rest between sets
+ Mountain climbers: 3 sets of 30 seconds, 30 seconds rest between sets
+ Push-ups: 3 sets of 12 reps, 30 seconds rest between sets
+ Plank jacks: 3 sets of 30 seconds, 30 seconds rest between sets
* Wednesday (Lower Body):
+ Squat jumps: 3 sets of 12 reps, 30 seconds rest between sets
+ Lunges: 3 sets of 12 reps (per leg), 30 seconds rest between sets
+ Calf raises: 3 sets of 12 reps, 30 seconds rest between sets
+ Glute bridges: 3 sets of 12 reps, 30 seconds rest between sets
* Friday (Core):
+ Plank: 3 sets of 30 seconds, 30 seconds rest between sets
+ Russian twists: 3 sets of 12 reps, 30 seconds rest between sets
+ Leg raises: 3 sets of 12 reps, 30 seconds rest between sets
+ Bicycle crunches: 3 sets of 12 reps, 30 seconds rest between sets
* Cool-down: 5-minute static stretching (focusing on major muscle groups)
**Month 2:**
* Warm-up: 5-minute dynamic stretching
* Monday (Upper Body):
+ Incline push-ups: 3 sets of 12 reps, 30 seconds rest between sets
+ Dumbbell rows: 3 sets of 12 reps, 30 seconds rest between sets
+ Tricep dips: 3 sets of 12 reps, 30 seconds rest between sets
+ Bicep curls: 3 sets of 12 reps, 30 seconds rest between sets
* Wednesday (Lower Body):
+ Box jumps: 3 sets of 12 reps, 30 seconds rest between sets
+ Step-ups: 3 sets of 12 reps (per leg), 30 seconds rest between sets
+ Calf raises on a step: 3 sets of 12 reps, 30 seconds rest between sets
+ Side lunges: 3 sets of 12 reps (per leg), 30 seconds rest between sets
* Friday (Core):
+ Side plank (each side): 3 sets of 30 seconds, 30 seconds rest between sets
+ Reverse crunches: 3 sets of 12 reps, 30 seconds rest between sets
+ Flutter kicks: 3 sets of 12 reps, 30 seconds rest between sets
+ Superman: 3 sets of 12 reps, 30 seconds rest between sets
* Cool-down: 5-minute static stretching
**Month 3:**
* Warm-up: 5-minute dynamic stretching
* Monday (Upper Body):
+ Plyometric push-ups: 3 sets of 12 reps, 30 seconds rest between sets
+ Incline dumbbell press: 3 sets of 12 reps, 30 seconds rest between sets
+ Tricep kickbacks: 3 sets of 12 reps, 30 seconds rest between sets
+ Bicep curls with alternating arms: 3 sets of 12 reps, 30 seconds rest between sets
* Wednesday (Lower Body):
+ Squat thrusters: 3 sets of 12 reps, 30 seconds rest between sets
+ Lateral bounds: 3 sets of 12 reps, 30 seconds rest between sets
+ Calf raises on a BOSU ball: 3 sets of 12 reps, 30 seconds rest between sets
+ Glute-ham raises: 3 sets of 12 reps, 30 seconds rest between sets
* Friday (Core):
+ Plank jacks with alternating arms: 3 sets of 30 seconds, 30 seconds rest between sets
+ Russian twists with a medicine ball: 3 sets of 12 reps, 30 seconds rest between sets
+ Leg raises with a stability ball: 3 sets of 12 reps, 30 seconds rest between sets
+ Bicycle crunches with alternating arms: 3 sets of 12 reps, 30 seconds rest between sets
* Cool-down: 5-minute static stretching
**Additional Tips:**
* Start with shorter intervals (20-30 seconds) and gradually increase the duration as you build endurance.
* Rest for 1-2 minutes between sets, and 2-3 minutes between exercises.
* Incorporate proper nutrition and hydration to support your weight loss goals.
* Listen to your body and adjust the intensity and volume of your workouts based on how you feel.
* Incorporate strength training exercises 2-3 times a week to support muscle growth and overall fitness.
Remember, consistency and patience are key. Stick to the plan, and you'll be on your way to achieving your weight loss goals.
Google's AI overlay is causing interference with me using my phone and I believe there could be more adverse effects. How does one prevent this from happenning?
ReplyDelete