HIIT takes running as an example. It takes 5- 10 minutes to warm up and make your body sweat slightly. Then a 20-second sprint, and then a 60-second slow walk or fast walk. Repeat the sprint, slow walking and fast walking five times. The effect of reducing fat is much better than running alone, and it only takes about 20 minutes to warm up.
Here are some effective HIIT exercises to help you achieve better fat-reducing effect in your life, and these actions can be done at home, which provides a convenience for those who don't have time to go to the gym.
1 push-ups
Standard push-ups support the ground with the palm of your hand, keeping the head, back and heel in the same plane, exhaling at the highest point and inhaling at the lowest point. Besides, what else? Kneeling push-ups? That is, the knees are on the ground, the legs are tilted, and the head, back and knees are in a horizontal line, which is less difficult and suitable for women.
2. Climbers run
Hold your hands on the ground, keep your upper body basically still, step on your legs alternately, and keep your abdomen and thighs tense.
3. Flat bracket
Hold your chest and abdomen, keep your back straight, keep your body in a straight line, keep your hips in the middle position, slightly higher than your waist, keep your neck natural, bow your head and don't look up.
Although high-intensity interval training has a good effect on health and applicability, this training form is more suitable for low-risk people with high adaptability to strenuous exercise. For moderately dangerous people, the intensity of exercise should be decided by professional doctors, while for high-risk people, exercise should be carried out under the direct supervision of doctors.