Have you weighed recently?

You who are blessed after the holiday,

Urgently need a set of fast fitness and fat loss actions!

So, what I want to recommend today is a set of HIIT

It seems simple, you will sweat profusely after finishing a set

Practicing for ten minutes can also have the effect of jogging for half an hour

It’s so amazing~

What is HIIT?

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. Used in running, it is to perform a 100-meter sprint before jogging. Intensity combined exercise mode.

Because HIIT is a training method that consumes 100% of your physical strength within ten minutes, it is very suitable for runners with a certain sports foundation to train, because our own cardiorespiratory endurance is relatively strong.

A research report shows that HIIT can increase the resting metabolic rate for 24 hours after exercise. That is to say, as long as the exercise and intensity reach the standard, after you finish training, the fat will continue to “burn” for the whole day and night~

9 simple and efficient HIIT fat burning actions.

01 Support opening and closing jumps 20 times

Bend over, with your hands directly under your shoulders, slightly bend your elbows, tighten your core, and open and close your legs to jump. During the jump, the hips up and down are as small as possible.

If you want to challenge yourself, you can try to open and close like this on the plank… That’s sour and cool, you will definitely come back and leave a message!

02 Bend over and raise knees diagonally 20 times

Bend over, with your arms directly under your shoulders, support your body with your hands and feet, tighten your core, slightly bend your elbows, bend your knees and lift one leg forward and inward to the apex of the movement and then return to change sides.

For runners, this action is of great help in improving the stability of the torso.

03Support turning and kicking 20 times

When kicking, the abdominal muscles should have a strong sense of contraction. The body should be completely twisted with the leg, and the eyes should follow the kicked leg. After the kick is straight, there should be a slight pause to restore the side.

04 Long jump 10 times

05 Leaning over and climbing 20 times

I always say that I can’t run and I’m suffocated. Now I’ll teach you a mountaineering step that is a hundred times more sour than running! Remember to change the legs at the same time when they jump.

Bend over, with your arms directly below your shoulders, support your body with your hands shoulder-width apart, straighten your back, tighten your core, move one foot to the side of the same hand, return to the push-up state, and step the other foot.

06 One-leg push-ups + 10 crawls back and forth

If it’s a man, stick to it for ten seconds! Anyway, I can only insist on climbing twice…

07 Ski jump 20 times

Imitate the skiing posture, jump left and right, swing arms, turn around, and kick at the same time at the moment of take-off. When one leg lands, the other leg swings backwards. Naturally swing the arms with both hands. After landing, the toes of the feet can be lightly balanced.

Remember that your knees should not exceed your toes, and your hips should be used to absorb the impact of landing. The movements are light, smooth and flexible.

08 Support hip lift 20 times

Lean over, arms directly below the shoulders, legs open, feet shoulder-width apart, hands and feet support the body, the core is tightened, a straight line from head to toe, raise the hips and raise one arm to touch On the opposite calf, the vertex stops for a while and then restores to change sides.

09 crawl in place 10 times

Stand upright, with your hands and legs shoulder-width apart, with your legs straight (if you are not flexible enough, do not force your knees), bend your waist until your palms touch the ground, crawl your hands forward in turn, until your hands are directly below your head. Stop for a while, and the torso of the body remains in a straight line at this time.

Retreat with both hands one by one to restore. After restoring, raise your arms and stretch your entire body.

The rest between each action is about 20 seconds. During light activities, you need to maintain your breathing rhythm and wait for the drop in your heart rate and the arrival of the next action.

Ten minutes is equal to half an hour of jogging! 9 super-burning and fat-reducing exercises for practicing the whole body, all of which have animations!最先出现在Sports ideas。