HIIT training is intensive, and you can lose fat in 10-20 minutes, but ordinary people can't do it in more than 20 minutes. In addition, after HIIT high-intensity training, the body and muscles need to rest and recover, so don't practice again the next day, so as to avoid physical fatigue accumulation, which is harmful to health.

2 Exercise mode arrangement HIIT training can be combined with various exercises, mainly to control the proportion of high-intensity exercise and low-intensity exercise, from 1:2 to 2: 1. Zero-based training can be conducted in any of the following trainings:

Running training (choose one) 1.30 seconds running -30 seconds jogging, then one minute running-one minute jogging, and then back to 30 seconds running -30 seconds jogging.

2. 100m sprint-100m jog, then 100m sprint-100m jog, and continue to return to 100m sprint-100m jog.

3. Half-lap sprint, half-lap jogging, cycle after cycle.

Cycling, spinning training, cycling or spinning, 8-second sprint, 12 second ordinary cycling.

Skipping training: Do 20 double shakes after jumping for 30 seconds.

3 Diet Arrangement In all fat reduction plans, the most important thing is to control your mouth and reduce calorie intake, because this accounts for the largest part of the calorie gap.

Reduce the amount of food you eat at each meal, eat less, and eat seven points full at each meal. The feeling of seven-point fullness is that the stomach is not full, the desire to eat is reduced, and the speed is slowed down, but it will continue to eat habitually.

The nutritional proportion of food per meal is a little less than fat, and a little more than dietary fiber, carbohydrate and protein. For example, eat more fruits and vegetables, rice, milk and beef. It is best not to eat fat, chocolate and cream.

4 Higher intensity arrangement If you are healthy, or feel that the above training methods are too easy after exercise, you can increase the training intensity. The method is to gradually increase the time of high-intensity exercise and reduce the time of low-intensity exercise.

Advanced running 20 meters distance sprint back and forth twice. Take a break for ten seconds and sprint back and forth twice. Repeat five times as a group, one * * *, do three groups, and rest the components for 5 minutes.

20-second sprint for advanced running-walk slowly 15 seconds, then run fast for 20 seconds-walk slowly 15 seconds, and continue sprinting for 20 seconds-walk slowly 15 seconds.

Bobby motion (choose one) 1. Do five bobby jumps, rest for 30 seconds, and repeat 15 cycles.

Do multiple bobby jumps in 2.45 seconds, rest for 30 seconds, and repeat the cycle of 15.