Choose aerobic equipment (treadmill, elliptical machine, rowing machine, cycling, swimming), and then warm up for 5 minutes. Do proper stretching exercises and get ready to start HIIT. Start with a minute of moderate exercise, then accelerate to 90% or 95% of the maximum heart rate, and keep this effect 15 ~ 20 seconds, which is a cycle. Keep this action at a medium speed of 65,438+0 minutes, then try to do it for 20 seconds, and keep the loop uninterrupted for 65,438+05 minutes (continuous phonetic notation). Finally, end the training with a 5-minute slow finishing exercise.

The following is the HIIT training plan collected by Bian Xiao on the Internet. Interested friends can try it.

HIIT training plan 1: the strongest household fast weight loss exercise "HIIT", throwing out 2 pounds of fat a week:

Each action takes 1 minute, with an interval of 30 seconds, and the effect is more obvious if it is more than three times a week. Beautiful legs, beautiful hips and thin waist are essential for one-step body shaping, which can be done at home without any equipment.