Why use high-intensity interval training? Mainly because of its afterburner effect, high-intensity interval training can not only burn a lot of calories in short-term exercise, but also improve the metabolic rate after exercise, so that you can lose fat for a long time after exercise. At the same time, high-intensity interval training has a better effect on muscle preservation than traditional aerobic exercise. The more muscles are retained, the higher the basal metabolic rate and the better the lines, which is a good choice for people who want to gain muscle and lose fat at the same time.

Let's use four high-intensity training methods to speed up the heart rate, take a break after each exercise, let the body recover, and then increase the heart rate to consume calories and reduce body fat. Before entering the training, we need to warm up quickly and move our shoulders, trunk and legs. Common ways to warm up are jumping, striding or running. Rest between actions 10 second, rest after completion 1-2 minutes, 3 cycles per day.

The first action: bend your knees and lunge.

Hold on for 50 seconds, put the dumbbell on your chest, let your feet return to the other side, lift your knees on the other side when you get up, and lift your arms at the same time, so that you can exercise your arms, shoulders and chest muscles. When squatting, try to squat as low as possible, so that you can exercise to the outside of your hips and thighs. Keep breathing normally.

The second action: lateral squat+bending up.

Hold for 50 seconds, hold a dumbbell in each hand and keep your back straight. First, step aside and do a squat, tiptoe forward, squat to the lowest point, keep your knees and feet parallel, and make a bend when you get up. Keep breathing normally. If your dumbbell is heavy, you can choose to use it, and hold your hands on both sides of the dumbbell.

The third action: lunge squat+dumbbell lift

Hold for 50 seconds, stand in a standard lunge, raise dumbbells with both hands, bend your arms slightly, and don't lock your elbows. When squatting, the dumbbells are pulled down at the same time, and the left and right knees are at right angles. Then get up and lift the dumbbell at the same time. Put your weight on your heels and keep breathing regularly.

The fourth action: lunge+paddling.

Hold on for 50 seconds, hold a dumbbell in your right hand and left hand, keep your back straight, straighten one foot and bend the other when doing lateral lunge, give way to your hips, and then pull back your legs after paddling, so as to keep your movements orderly and keep your breathing regular. This action can exercise the arms, back muscles and many core muscles.