What is HIIT? Lose weight effectively with HIIT exercises

There are many strength exercises that help you lose weight quickly, such as cardio, in addition, there are HIIT exercises that also help you get in shape. Let’s learn about HIIT and HIIT exercises to lose weight at home through the following article.

What is HIIT?

HIIT is an acronym for “High Intensity Interval Training”, which is high-intensity interval training or high-intensity interval training. In a nutshell, HIIT is a “fast” and “vigorous” level of fat-burning exercise to lose weight in the fastest amount of time.

HIIT is high-intensity interval training or high-intensity interval training

Typically, each HIIT workout is done for 10 to 20 minutes, with a series of advanced, fast, and fairly heavy workouts, including a sprint and recovery phase. This series of exercises requires you to exert the full force of your body at maximum capacity, each exercise lasts 10 seconds and no more than 30 seconds, after which the recovery phase, you can walk or reduce gradual intensity.

Each HIIT workout is done for 10 to 20 minutes

With intense intensity, HIIT not only helps you burn fat and gain muscle, but it also has good health benefits such as:

Improve memory:

According to the “Montreal Heart Institute” , volunteers who exercised twice with HIIT for a week and regularly for four months scored better on most intelligence tests.

Each HIIT workout is done for 10 to 20 minutes

Supports metabolism boost

According to the University of Colorado , 150 seconds of high-intensity HIIT will burn 200 calories in 24 hours, boosting metabolism.

Helps reduce blood sugar

High intensity HIIT training for 3 consecutive months helps lower blood sugar levels as well as improve insulin function.

HIIT exercises for effective weight loss

HIIT Jump Jack

HIIT Jump Jack

Step 1 You put your feet close together, hands relaxed along the body.

Step 2 Jump up, and at the same time bring your hands up, straighten and kick each other.

Step 3 2 feet touch the ground at shoulder width position, 2 hands down extended to the sides.

You perform this movement continuously for as fast as possible for 30 seconds and rest for 10 seconds and then repeat, about 2 sets to finish.

Thigh Elevation

Thigh Elevation

Step 1 Don’t go straight, start running in place for 10 seconds, then run knee-high.

Step 2 Continue running to raise your thighs rapidly for 20 seconds.

Step 3 Rest for 10 seconds, then repeat about 3 sets and then move on to a new movement.

HIIT Mountain Climber.

HIIT Mountain Climber

Step 1 You put your body in a push-up position, with your hands by your shoulders.

Step 2 Bend your left leg and bring it up to your chest, then bring it back and switch to your right leg.

Step 3 Alternate your legs faster and faster for 30 seconds. You perform the movement for 3 sets and rest 10 seconds between sets.

HIIT Plank

HIIT Plank

Step 1 You still put your body in a push-up position.

Step 2 You slowly lower your arms and support with elbows, keeping your head and legs straight, eyes facing forward, so that your whole body is in a straight line.

Step 3 You try to hold this pose for as long as possible for 2 minutes.

HIIT Burpees

HIIT Burpees

Step 1 You stand up straight, legs extended about 60cm, arms stretched naturally.

Step 2 Lower down so that the joints of the shins and thighs are perpendicular to each other, the back is straight. This pose is similar to a squat.

Step 3 You keep your eyes looking forward, your hands move back gradually to get the momentum to jump up, then return to squad position and repeat continuously for about 30 seconds. You do about 3 sets per training session, resting about 10 seconds between sets.

Above are interesting things about HIIT exercise as well as its exercises, hope through the above article you will understand more about this type of high-intensity fat-burning exercise and quickly get in shape.

Source: IFITNESS.VN page

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