The natural enemy of fat! 30-Day HIIT Training

The ratio of body fat to muscle composition can greatly affect your appearance. But how can you reduce body fat? There are various different opinions. In addition to continuously developing the habit of aerobic exercise, it is now also very popular to adopt an exercise method that can increase the heart rate in a short period of time and accelerate the fat burning effect. It is called "high-intensity interval training" (HIIT). It combines the two most effective ways to lose fat: high-intensity training and interval training, so it can achieve the most effective fat burning goal.

High-intensity interval training can effectively reduce fat and gain muscle, and is an exercise method that requires a lot of willpower to execute.

3 benefits of HITT training

According to the Huffington Post news website, there are several benefits to HIIT training. First, it is very effective in burning calories. Since the body cannot adapt to this intensity of exercise, it will consume a lot of calories in the early stages. Second, it also helps to increase the basal metabolic rate. After HIIT training, the body will consume more calories than before even when it is at rest. Third, it can strengthen the body's muscles. After completing HIIT training, you will find it easier to return to normal exercise. This is because the body's muscles perform better and have adapted to high-intensity training methods.

Generally speaking, HIIT training is scheduled for a 30-day training period, 15 minutes per day. Below are sample menus for days 1, 8, and 20. Perform each of the three movements for 20 seconds per round, with 1 minute of rest between each round. Do 5 rounds in the first stage, then gradually increase to 10 rounds in the second stage and 15 rounds in the third stage. The full 30-day version has a free menu available for download online:

Day 1 sample menu. (Photo/taken from the U.S. Huffington Post)

Day 1

1. Raise your legs high.

2. Squats.

3. In push-up position, stretch your legs and jump toward your chest. (Plank jump-in)

Day 8

Day 8 sample menu. (Photo/taken from the U.S. Huffington Post)

1. Half-jaccks.

2. Mountain climbing (climbers.

3. Do push-ups and alternately open your arms to the sides of your body to expand your shoulders.

Day 20

Day 20 sample menu. (Photo/taken from the U.S. Huffington Post)

1. Raise your legs high.

2. Mountain climbing pose.

3. Side push-ups.

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