To burn fat and lose weight, aerobic + anaerobic are not enough? 5 high-intensity training methods to burn calories quickly

It is generally believed that aerobic exercise is the most suitable for burning fat and losing weight, but many new studies have found that the combination of aerobic exercise + anaerobic exercise (muscle training) is more conducive to weight loss. If you think it's boring to spend dozens of minutes running or cycling, and the weight loss effect is not satisfactory, then you can try a higher-intensity circuit exercise to help you burn fat quickly.

High-intensity circuit training to burn calories quickly

High Intensity Circuit Training (HICT) is a training method that can burn a large number of calories, train muscles and strengthen cardiopulmonary function in a short period of time. A good circuit training combination can burn more calories by training muscle groups throughout the body. At the same time, it strengthens your muscle strength and increases your basal metabolic rate, which has a good effect on body shaping and anti-aging.

About High Intensity Circuit Training

High Intensity Circuit Training (HICT) is a training method that can burn a lot of calories, train muscles and strengthen cardiopulmonary function in a short period of time, satisfying 3 wishes at once! Participants are required to quickly perform training movements targeting different parts of the body within a specific time, with only a very short rest time between each movement.

High-intensity circuit training program recommendation:

Move 1: Prisoner squat x50

Stand with your feet about shoulder-width apart, hands behind your head (like a prisoner), head up and chest out, elbows out to the sides, and do a squat, sitting down with your buttocks back, parallel to the ground (as if you were sitting on a chair), back naturally straight, knees never past toes, whole body weight evenly borne by the heels and soles of the feet, return to the starting position.

Stand with your feet about shoulder-width apart, place your hands behind your head (like a prisoner), keep your head up and chest out, and with your elbows out to the sides, do a deep squat, squatting by pushing your buttocks back.

Move 2: Jumping jacks x50

Stand at attention in the preparatory position, jump up with your feet apart, clap your hands above your head, and then jump back to the attention position.

Move 3 / Mountain Climber x50

This movement can train almost all the muscles in the body and is a great healthy body shaping exercise. Simulate the action of climbing a mountain, keep your hands close to the ground, use the strength of your core muscles to move your feet forward alternately, tighten your abdomen, and the lower the rise and fall of your back, the better.

Move 4 / Push-ups x50

Spread your fingers, hands forward, elbows naturally open, feet straight, abdomen tightened, and body pressed down until your chest and face are as close to the ground as possible without touching it, then push your body back up to the starting position. Remember not to lift your butt!

Move 5 / Crunches x50 times

Place your hands next to your ears, not the back of your head. When exercising, try to focus on using your abdominal muscles to push forward and upward. Just lift your back slightly off the ground (don't do the whole thing like normal sit-ups). Don't pull your head hard to avoid injuring your cervical spine. Exhale when you bend your body, and inhale when you straighten your body.

Place your hands next to your ears, not the back of your head. When exercising, try to focus on using your abdominal muscles to push forward and upward, and keep your back slightly off the ground.

Kind tips:

Doing 50 of each of the above movements is the advanced version, which is suitable for people with a certain physical fitness and sports foundation. Beginners can start with 20 reps of each exercise and then gradually increase the number of reps. You can take a short break between each movement, but the rest time between movements should not exceed 20 seconds.

【Action operation suggestions】:

Beginners: Do 20 reps of each exercise for 2-3 sets.

Intermediate exercisers: Do 2-3 sets of 30 reps of each exercise.

Intermediate exercisers: Do 2-3 sets of 50 reps of each exercise.

It is generally recommended to do it no more than three times a week to give your body sufficient rest and recovery time. If you feel that exercising three times a week is not enough, you can arrange two additional days to do some moderate-intensity aerobic exercise.

Source: 39 Health Network www.39.net

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