HIIT is a very effective exercise to reduce fat. Moreover, compared with traditional aerobic exercise, the fat-reducing efficiency is more than three times that of him. In other words, as long as you exercise for 20 minutes, it is equivalent to running and swimming for an hour. So it is also because modern people are getting busier and busier, there are more and more office workers, and urbanization is getting faster and faster, which leads to the gradual popularity of HIIT in white-collar circles.

Come to a set of office hours, come to bed for a while, get up early to catch up with the progress. Then you can be energetic all day, and don't feel too good. And many people sit for a long time, which leads to a lot of fat accumulation in their stomachs. If you want to lose weight quickly, exercise HIIT.

Compared with the exercise in the gym, HIIT generally uses its own weight to quickly mobilize the muscles of our whole body through different movements. HIIT emphasizes that persistence is victory. As long as you keep exercising every day, it's usually within an hour. After a month of continuous exercise, you will obviously feel completely different!

Today, I recommend four tricks for everyone. If you have nothing to do, just follow them. In addition to describing the main points of the action, I will also provide animations and explanations to help you understand the meaning of the action more comprehensively!

The first action: opening and closing jump

Keep your hands straight, keep your back straight, tighten your waist and abdomen, open your feet and hands with the rhythm, and don't lower your hips than your knees when squatting.

The second action: push-ups.

If the first movement is too simple, you can practice it. I believe you will sweat immediately after less than a minute of contact. When you stand up after push-ups, jump up, raise your arms over your head and clap your hands. Then do a push-up and cycle back and forth.

This action is a good strengthening exercise for those friends with poor cardiopulmonary function. If you want to stay away from those troubles and stop panting, come to exercise quickly.

The third action: the T-leg rotates sideways.

The arm is naturally bent, the palm is slightly, and the height is at the ear side. At the same time, the elbow on the other side should be attached to the knee joint as much as possible. Keep your back straight and tighten your core muscles during exercise.

This action can not only exercise the legs, but also exercise our external oblique muscles and serratus anterior muscles.

The fourth action: lunge leg

Hands are naturally vertical, and you can carry weights with dumbbell mineral water. One leg goes to one side and bends its knees at the same time, while the other leg falls straight. When exercising, your hands are always naturally vertical and not close to your body.