4 HIIT Interval Training Techniques for Effective Fat Burning!
Through high-and-low-intensity interleaved interval training, you can quickly bring the body out of the comfort zone, burn more calories in general daily training, and also make training no longer monotonous and more interesting.
High-intensity Interval Training (HIIT) is a training technique that allows you to perform full-out, fast, explosive exercise in a short period of time. This technology helps you to improve your cardiovascular fitness and burn more calories in a short time. High-intensity exercise increases the body's oxygen demand and creates a state of hypoxia, which leads to increased oxygen consumption during the recovery period.
Through high-intensity exercise, the body's muscles feel fatigued and consume a large amount of oxygen.When the body's oxygen consumption reaches maximal oxygen uptake (the maximum amount of oxygen the body can consume during exercise), a mechanism called 'After-burn Effect' is triggered.'After-burn Effect' allows the body to continue consuming oxygen even after stopping exercise, therefore it can continue to burn calories and maintain fat loss. Common HIIT training modes include sprints, burpees, and squats.
Although HIIT interval training has a good fat-burning effect, it is not recommended to do it every day because the body cannot support high-intensity exercise every day (especially for beginners), and muscle recovery and growth also require time. Therefore, performing 3-4 HIIT interval exercises per week can help you quickly burn fat. Alternatively, you can choose a low-level HIIT training to improve your fitness, such as training for 30 seconds, resting for 60 seconds. People with a good fitness level can perform a 1:1 time training.
Next, we will introduce 4 actions,Each action 30 seconds, rest 30 seconds, 4 actions 1 group, repeat 8 groups, 4 times per week.
1. Knee Push-ups
Knee push-ups are slightly different from regular push-ups. They use the knee joint as a support point, reducing the difficulty and are more suitable for women to train. Kneel on a yoga mat, with your legs crossed, arms extended, palms flat on your shoulders directly below your shoulders. Keep your hips and abdomen tense and engaged, and keep your head in one place throughout. Bend your elbows to lower your body to a position where your chest reaches close to the floor. Pause briefly at the lowest point, then push back to the starting position.
2. Push-up Jumps
Start with a push-up preparation position, with your body in a straight line. Keep your upper body fixed, push up with your core to bounce up, land with your feet shoulder-width apart, then return to the initial position by doing the same. Hold your breath during the jump and breathe when you land. Relax your legs, contract your core when jumping, and maintain your hips elevated when landing.
3. Jumping Lunges
Stand upright, step forward with your left leg to make a lunge posture, keep your back straight, look up and stretch your chest, and your eyes forward. Open your legs to a lunge position with your feet shoulder-width apart, use the explosive power of your legs to jump up quickly, and switch your feet back and forth in the air. Land in the other leg in front, use the front leg to output, and use the rear leg to help maintain balance, and stand firmly before squatting down, repeat the action.
4. Burpees
Stand, with your feet open shoulder-width apart, squat down with your hands on the ground, and jump your feet out to extend; press down into a push-up; quickly retract your feet to your abdomen and jump up, raise your hands over your head to clap; squat down, repeat the action. (Image source/Web)
