Hiit-High-intensity interval training is a training technique that allows you to do full-intensity, fast and explosive sports in a short time. This technology allows you to raise your heart rate and burn more calories in a short time. "High-intensity exercise increases the body's demand for oxygen, resulting in hypoxia, which causes your body to need more oxygen during recovery," said Eric Salvador, head coach of new york Fhitting Room, which led to excessive oxygen consumption after exercise. This is why high-intensity exercise helps you burn more fat and calories than ordinary aerobic training and steady-state exercise.

Therefore, HIIT high-intensity interval will definitely reduce fat!

The method reference is as follows:

1, prisoner squatting (50 times)

Feet about shoulder width, hands on the back of the head (just like prisoners), head up and chest out, elbows on the outside, squat. Squat is to sit with your hips back, parallel to the ground (as if sitting in a chair), keep your back naturally straight, and your knees should not exceed your toes. The weight of the whole body is evenly borne by the back root and sole of the foot, and the body returns to the preparation posture.

2. Turn jumping on and off (50 times)

Stand at attention, jump up with your feet open, clap your hands above your head, and then jump back to stand at attention.

3. Climbers (50 times)

This movement can train almost all the muscles of the whole body, which is a great fitness training.

Simulate the action of climbing a mountain, keep your hands close to the ground, use the strength of core muscles, move your feet forward in turn, tighten your abdomen, and the lower the fluctuation of your back, the better.

4. Push-ups (50 times)

Open your fingers, put your hands forward, open your elbows naturally, straighten your feet, tuck in your abdomen, and press your body down until your chest and face are as close to the ground as possible, so as not to touch them. Then hold up your body and return to the prepared posture, and remember not to tilt your ass!

5. Abdominal rolling (50 times)

Put your hands next to your ears, not behind your head. When exercising, try to concentrate on pushing the abdominal muscles forward and upward, and the back can be off the ground (don't pull your head as hard as usual sit-ups, do it all over your body) to avoid cervical spine injury, exhale when your body is bent, and inhale when your body is straight.

Precautions:

1. Not everyone is suitable for HIIT high-intensity interval training. Friends with heart disease, diabetes or other cardiovascular diseases, please take care of yourself.

For those who have never done fitness activities, please make a reasonable and orderly fitness plan. It is best to consult a professional fitness coach or doctor and do what you can.