HIIT (High-intensity Interval Training) is a high-intensity interval training method, which is to repeat the cycle of “high-intensity exercise + low-intensity exercise” for a certain period of time. In running, it is to perform 100-meter sprint and then jog, which is a combination of high-intensity exercise mode.

Because HIIT this training method will consume 100% of the physical strength in ten minutes, it is very suitable for running friends with a certain sports foundation to train, because our own cardiorespiratory endurance is relatively strong.

This combination of strong and weak process, first of all, will consume sugar in the body, but soon need to decompose fat to supplement energy, which determines its characteristics of combining aerobic and anaerobic exercise, without the help of any equipment or tools, to achieve the purpose of fast burning heat and efficient fat reduction.

A study showed that HIIT can increase the resting metabolic rate 24 hours after exercise, that is, as long as the movement and intensity of the standard, after you complete the training, the whole day and night will continue to “burn” oh ~

A final tip: hiit is only a training mode, not a fixed course, here is a set of 9 simple and efficient HIIT fat burning actions.

01 Support jumping jacks 20 times

Lean over, hands located directly below the shoulders, elbow slightly bent, core tightened, legs open and close jump, jumping process hip up and down as small as possible.

If you want to challenge yourself, try jumping jacks like this while on a plank… It’s so sour! You’ll be back to leave a message!

02 Lean over and raise your knees diagonally 20 times

Lean over, arms are located just below the shoulders, hands and feet support the body, the core is tightened, the elbow is slightly bent, the knee is bent forward and inward lift one leg to the apex of the movement and then return to the side.

For runners, this movement is of great help in improving the stability of the trunk.

03 Support turn and kick 20 times

Time to test stability and core strength! Lean over, hold your body up with your hands and feet, tighten your core, twist one leg to the opposite side and kick it as far above your body side as possible.

When kicking, there should be a strong contraction of the abdominal muscles, and the body should completely twist with the leg, while the eyes follow the movement of the kicked leg; After the leg is straight, pause slightly and switch sides again.

04 Long jump 10 times

Tired? Let’s try something a little more relaxed

Stand with your feet shoulder-width apart, lean forward slightly, hold the ground with the balls of your feet and toes, and swing your arms back and forth naturally. At the same time, bend and stretch your feet with coordination. When the two arms do a strong swing from the back to the top, the two feet quickly push off the ground, then tuck in the stomach, bend the knees, extend the calves forward, swing the two arms from the top down, heel first, after landing, bend the knees to cushion, the upper body is still leaning forward. It’s important to take small steps back after landing.

05 Lean and stride up the mountain 20 times

Always said can not run boring, now teach you a hundred times more than running acid mountain step! Remember when you rotate the legs, you change them at the same time.

Lean over with your arms directly below your shoulders. Support your body with your hands shoulder-width apart. Straighten your back and tighten your core. Step one foot to the side of your hand. Return to brace and step the other foot.

06 Single leg push-ups + front and back crawling 10 times

Ten seconds if you’re a man! Anyway, Xiaobian can only insist on climbing two times…

Stand on one leg, bend down until your palms touch the floor, and crawl forward with your hands until they are directly below your head. Bend the elbow to do push-ups once, after supporting up, the hands in turn back to get up, and lift up the heel tiptoe once behind. Be careful not to touch the ground while lifting your feet.

07 Ski jump 20 times

Imitation ski position, jump left and right, jump instant swing arm, turn, kick at the same time force, when one leg falls, the other leg swings back, the hands naturally swing arms, after landing the back foot tiptoes can be lightly balanced.

Remember that the knees should not exceed the top of the feet. Absorb the landing cushion with the strength of the hips. The movement is light and smooth with elasticity.

08 Support hip lift 20 times

Lean over, arms are located just below the shoulders, legs open feet shoulder-width, hands and feet support the figure, the core is tightened, head to foot is a straight line, lift the hip up while lifting one arm to touch the opposite calf, the apex stops slightly and then switch sides.

09 Crawl 10 times on the spot

Stand upright, hands and legs shoulder width, legs straight (if flexibility is not enough, do not force, knees slightly bent), bend to the palm of the ground, hands in turn to crawl forward, to the hand is located directly below the head, a little pause, at this time the body torso to maintain a straight line.

Step back with both hands. Bring your arms up and extend your whole body.

The rest between each movement is about 20 seconds, during light activity, you need to maintain your breathing rhythm and wait for your heart rate to drop and the next movement to come.