Today we're recommending a set ofHIIT

Looks simple, but you'll sweat profusely after just one set

Just 10-15 minutes can achieve the effect of half an hour of running

It's so magical~

What is HIIT?

HIIT (High-intensity Interval Training) is a high-intensity interval training method, which is to repeat 'high-intensity exercise+low-intensity exercise' within a certain time. In running, it's first to sprint 100 meters and then slow down. This combination of high and low intensity exercise mode

Because HIIT training method will consume 100% of your strength within 10-15 minutes, so it's very suitable for runners with certain exercise foundation, because our heart and lung capacity are relatively strong

This process of strength and weakness combination will first consume body sugar, but quickly decompose fat to supplement energy, which determines itIt has the characteristic of combined aerobic and anaerobic exerciseWithout any equipment or tools, it can quickly burn calories and achieve the goal of efficient fat reduction

A research report shows that HIIT can increase the resting metabolic rate 24 hours after exercise, that is to say, as long as the action and intensity meet the standard, you will continue to 'burn' fat for a whole day and night

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Finally, let's remind you: HIIT is just a training mode, not a fixed course. Here, the editor lists a set of 9 simple and efficient HIIT burning and fat-reducing actions

01, Support open and close jumps 20 times

Lying down, hands at the bottom of the shoulder, elbows slightly bent, core tension, open and close your legs, jump up and down, the amplitude of the hips jumping down should be as small as possible

If you want to challenge yourselfYou can try the open and close jumping state under a plank…

02, Inclined knee lifting 20 times

Lying down, arms at the bottom of the shoulder, hands and feet support the body, core tension, elbows slightly bent, bending your knees lift one leg forward to the inside of the action point, then return to the original position and switch sides

This action helps to improve the stability of the trunk for runners

03, Supported twisting leg kicks 20 times

It's time to test stability and core strength!Lying down, arms and feet support the body, core tension, one leg twists to the opposite side and kicks upwards as far as possible

During the kicking of the leg, the abdominal muscles should have a strong contraction sensation, the body follows the leg completely twisted, while following the eye movement of the kicked leg, the leg kicks straight for a short pause, then return to switch sides

04, Long jump 10 times

Tired? Let's try something a little easier~

Stand with your feet shoulder-width apart, lean forward slightly with your upper body, and use the palms of your hands and the soles of your feet to grip the ground. Simultaneously, bend your knees and extend your legs to coordinate with the movement. When your arms are raised from front to back, your legs quickly stretch and retract, your abdomen tightens, your lower legs extend forward, your arms return from top to bottom, and your feet land first, keeping balance by lightly touching your feet, and then bend your knees and cushion the landing, and maintain a forward tilt of your torsoIt's important to land your feet steady and then step back a few steps to restore the original position

05, Inclined cross-step jumps 20 times

Always saying that you can't run and drown, now we'll teach you a climbing action that's 100 times more painful than running! Remember to switch legs when it's jumping,

Lying down, arms at the bottom of the shoulder, hands and feet support the body, back straight, core tension, one leg moves to the side of the same hand, return to the original position, move the other leg,

06, Single-leg plank push-ups and side crawls 10 times

Men should persevere for 10 seconds! Anyway, I can only stick to crawling for two times…

Single-leg standing, bending your waist to the palm of your hand contact the ground, hands move forward alternately, until your hands are at the bottom of your head, make a short pause, at this time the torso maintains a straight line, then raise your hands alternately,During the entire action process, don't let your feet land

07, Ski jumping 20 times

Skiing posture, jump left and right, during the jumping moment, use your arms and torso to turn and stretch your legs simultaneously. When one leg lands, the other leg swings back, and your hands are naturally moved, land and gently touch your feet to maintain balance, and then bend your knees and lightly touch the ground with a graceful and elastic movement

Remember that your knees should not exceed your toes, use your hip strength to absorb the landing cushion, the action is light and fluent, with elasticity08, Supported hip lifts 20 times

Lying down, arms at the bottom of the shoulder, legs spread shoulder-width apart, hands and feet support the body, core tension, from head to foot is a straight line, lift your hips upwards at the same time, touch your arms to the inner side of your opposite leg, the top point pause slightly, then return to the original position and switch sides

09, Place standing 10 times

Stand upright, hands and legs shoulder-width apart, legs straight (if your flexibility is not enough, don't force it, you can slightly bend your knees), bend your waist to the palm of your hand, hands move forward alternately, until your hands are at the bottom of your head, make a short pause, at this time the torso maintains a straight line

Extend your hands alternately

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