HIIT training: 10 classic movements to help you burn fat efficiently

　　HIIT training is popular for its efficient fat-burning effect and ability to increase metabolism. Next, I will introduce to you 10 classic movements in HIIT training to help you better carry out training.

Burpee

　　Action introduction: The burpee is a full-body compound movement. First stand, then squat down quickly, place your hands on the ground, straighten your legs back into a push-up position, do a push-up, then quickly retract your legs, and jump up again.

　　Effect: Can simultaneously exercise Reach muscles in multiple parts of the body for rapid improvement heart rate , improve fat burning efficiency.

mountain running

　　Action introduction: Place your hands on the ground, shoulder-width apart, straighten your legs back, and alternately lift your knees quickly like running, keeping your knees as close to your chest as possible.

　　Effect: Mainly exercises core muscles and leg muscles to enhance body coordination and stability.

Raise your legs high

　　Action introduction: Stand with your feet shoulder-width apart, put your hands into fists at your sides, alternately lift your legs up quickly, and try to keep your thighs parallel to the ground.

　　Effect: Effectively exercise leg muscles, improve cardiopulmonary function and body's explosive power.

jump squat

　　Action introduction: With your feet shoulder-width apart, slowly squat down until your thighs are parallel to the ground, then quickly jump up and squat down again after landing.

　　Effect: Focus on exercising the leg and buttock muscles to enhance lower limb strength.

jumping jacks

　　Action introduction: With your feet together and your hands by your sides, jump up while opening your feet outwards, extending your hands upwards, and then jump back to the starting position.

　　Effect: Simple and easy to do, it can quickly increase your heart rate and promote blood circulation.

push-up

　　Action introduction: Place your hands on the ground, slightly wider than shoulder width, straighten your legs, and touch your toes to the ground. Keep your body in a straight line, then bend your elbows downward until your chest is close to the ground, and then support your body.

　　Effect: Mainly exercises the chest muscles, shoulders and arm muscles to enhance the strength of the upper limbs.

Plank

　　Action introduction: Support the ground with your elbows and feet, keep your body in a straight line, tighten your abdomen, and do not slump your waist or stick out your buttocks.

　　Effect: Effectively exercise core muscles and improve core stability.

kettlebell swing

　　Action introduction: With your feet slightly wider than shoulder width, bend your knees, hold the kettlebell with both hands, place the kettlebell between your legs, and then use the strength of your hips and legs to swing the kettlebell forward and upward.

　　Effect: Works your butt, leg and back muscles to build explosive power.

Burpee

　　Action introduction: Similar to the burpee, first stand, then squat down, place your hands on the ground, straighten your legs back, then do a jumping movement to return to the standing position, and then jump up.

　　Effect: High-intensity body-wide movements can quickly burn calories.

Summarize

　　training suggestions: When performing HIIT training, you can choose the appropriate combination of movements and training duration according to your physical fitness, and pay attention to controlling the heart rate and interval time to avoid sports injuries. At the same time, a reasonable diet and adequate sleep can also help improve training results.

　　HIIT training is a type of high-intensity interval training that alternates between short periods of high-intensity exercise and short rests. It can increase the heart rate in a short period of time, accelerate metabolism, consume a large amount of calories, and continue to consume energy after training, producing an EPOC effect.