HIIT helps you burn fat efficiently

HIIT recommended as the most fat-burning way

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What is HIIT?

The full name of HIIT is High-intensity Interval Training, which translates to High-intensity! Interval! training! It's about varying the intensity of your training so that it alternates between high and low intensity. This is a combination of aerobic and anaerobic exercise and can be done without the use of any equipment or tools, and can quickly burn calories, to achieve the purpose of weight loss.

Why is HIIT good for both fat loss and bodybuilding?

The heart rate value during fat loss is important, and the maximum heart rate for normal aerobic exercise is about 150 beats per minute. At least 20 minutes of exercise before the fat consumption ratio becomes higher, that is, when you are running to lose weight, at least until 20 minutes after the fat loss effect will be better. And HIIT only 10-20 minutes of exercise each time, can achieve a maximum heart rate of up to 160-190 beats per minute.

Generally speaking, every 20 minutes of high-intensity interval exercise can burn about 240-260 calories of energy, more effective than running continuously on a treadmill for an hour.

High-Intensity Interval Exercise is a combination of aerobic and anaerobic exercise that not only helps burn calories and burn fat but also makes for a better body line.

Benefits of HIIT over aerobic exercise

01. Save time

20 minutes is better than an hour of running, in line with the high pace of modern urban people.

02. Increase the fu

HIIT has a variety of forms, which is better than boring single running.

03. Reduce visceral fat

HIIT can effectively reduce fat around the internal organs and improve cardiovascular function in obese people.

04. HIIT has an afterburning effect

Exercisers' metabolism accelerates for up to 24 hours after HIIT training as if your metabolism is higher than before even when you sit still, while there is almost no calorie burning after jogging.

Some studies have shown that

12 weeks of HIIT training can reduce abdominal visceral fat content in young obese women, but the same mechanical work of moderate-intensity continuous training (aerobic exercise) does not have this effect. However, both types of training can reduce subcutaneous abdominal fat content.

How to develop a training program

01. Training time

To prevent overtraining, it is recommended that HIIT training time be limited to 15-30 minutes.

If your main goal is fat loss, schedule HIIT immediately after strength training.

If your main goal is to prevent excessive fat gain during muscle building, separate HIIT and strength training at different times of the day.

You can also intersperse HIIT with strength training. For example 6 sets of strength training → 10 minutes of standard HIIT → 6 sets of strength training → 10 minutes of standard HIIT → 6 sets of strength training → 10 minutes of standard HIIT, for a total of 18 sets of strength training and 30 minutes of HIIT training.

A study published in Medicine Science in Sports and Exercise in 2003 showed that

This type of training not only increases fat burn during exercise but also more significantly increases the static metabolic rate after exercise.

02. Training frequency

If you want to improve your training level (cardio and endurance, etc.) quickly in a short period, you can perform HIIT training once a day for 2-3 weeks and return to your regular training frequency (3-6 times a week) after 2-3 weeks.

If you want to burn fat most efficiently, 3-6 HIIT training sessions a week is sufficient, leaving at least one day a week for rest.

03. High and low-intensity training time ratio

When you first start HIIT, the time ratio between high and low-intensity training can be set at 1:2, and as your training level improves, gradually increase this ratio to 1:1, 2:1, 3:1, or even 4:1.

For newcomers to HIIT, in the first contact, the high-intensity phase is set at 20-30 seconds is more appropriate, in the low-intensity training phase can be completely rested.

When the level of training gradually improved, in the low-intensity training phase is recommended to carry out dynamic activities, such as slow walking.

Dynamic activities in the low-intensity training phase, rather than static rest, can better improve cardiorespiratory function and promote fat burning.

Recommended HIIT movements

Exercise requirements.

1) The whole set of movements according to their situation for 2-4 cycles.

2) 5-10 minutes of warm-up and stretching before and after exercise, respectively.

(3) the process of practice, the action and action as far as possible not to rest between, do a complete set of movements after a break of 1 to 2 minutes.

Action 1: Stand-up jump 10

Action 2: Kneeling push-ups 10

Action 3: push-ups alternating knee lift 20 each

Action 4: horizontal squat 20

Action 5: Jumping high five 20

Action 6: Saw plate support 30 seconds

Action 7: High Leg Run 20 seconds

Action 8: abdominal curl 20