1 HIIT Is it effective to lose weight by running? HIIT running has a good weight loss effect. Although HIIT also has different intensities, the average intensity of HIIT exercise for 20 minutes consumes the same amount of calories as traditional running 1 hour, with high fat burning efficiency, which is one of the most effective training methods for reducing fat and slimming.

2 how to train HIIT to run? Hiit has a strong training method, which is more suitable for people with good health and a certain sports foundation. At the beginning of HIIT running to lose weight, you can do normal intensity training first.

Normal training 1.30 seconds running -30 seconds jogging, then running-one minute jogging, and then back to running -30 seconds jogging.

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

Advanced training starts from 20 meters and sprints 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.

Advanced training sprints for 20 seconds-walk slowly 15 seconds, then run fast for 20 seconds-walk slowly 15 seconds, and continue sprinting for 20 seconds-walk slowly 15 seconds.

How long does 3 HIIT run every day? 10-20 minutes is the best. Because HIIT runs with high fat burning efficiency, you can achieve a good weight loss effect by doing 10-20 minutes. Moreover, the intensity of HIIT is relatively large, and the average person will be exhausted after doing 10-20 minutes, and can't do it for more than 20 minutes.

4 How to lose weight The best effect is to control diet. The most important thing in all fat-reducing exercises is to control your mouth and reduce calorie intake.

1.？ Eat less. Eat until you are seven minutes full at every meal. The feeling of seven-point fullness is that the stomach is not full, and there is no desire to eat too much, but it will continue to eat habitually. If you stop eating at this time, you won't want to eat any more soon.

2. Try to reduce the proportion of fat in food and eat more dietary fiber, carbohydrates and protein. For example, you can eat more fruits and vegetables, rice, milk and beef. It is best not to eat fat, chocolate and cream.

Reasonable training of high-intensity HIIT training is best to take a day off and practice again, that is, take a day off and practice again the next day to give the body time to recover, so as not to increase the physical burden, cause physical injury, fatigue or illness, and lead to inability to train.