Can you lose fat by doing HIIT every night

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Yes, I said that the test works, and the key is to stick to it.

Yes, but my personal advice is to control your body shape first, then start losing fat, then shape up, keep your mouth shut, and open your legs.

Yes, as long as you can stick to it.

Long-term moderate-intensity aerobic is the most effective, and it depends on the amount of money you plan to have.

Keep your mouth shut and keep exercising every day.

Stick to it every day, don't eat too much every day, and you can be full for seven minutes.

HIIT Fat Burning**: Slim waist and legs.

1 Yes. HIIT is an effective form of fat-loss** training, which not only burns a lot of calories during training, but also increases the oxygen intake to a high level after training, thus consuming energy. Therefore, HIIT training is more efficient than ordinary aerobic training to burn fat, and by adhering to HIIT training, it can have the best effect.

No, you don't. HIIT is high-intensity training, after HIIT training, the muscles and body need to rest. Continuous training will make the body unable to withstand and cause injury, and the accumulation of physical fatigue will also reduce physical function and reduce sports performance.

Therefore, after HIIT, you can take a break and train again the next day. Scheduling HIIT training 3 days a week can achieve good results without causing damage to the body.

3HIIT is generally done for 10-20 minutes each time, depending on the intensity of exercise.

The intensity of HIIT exercise is different, according to the intensity, the training time is also different, usually 10-20 minutes can be a good way to burn fat, do not need to do it for too long, and HIIT is too tiring, can not last for a long time.

4** is the ultimate principle is that the calories consumed are greater than the calories intake, and while exercising consumes calories, it is also necessary to control the calories consumed by the diet. You can reduce the amount of food you eat at each meal – note that you can reduce the amount of food you eat at each meal, not one meal, and not too much. In addition, you can eat more foods rich in dietary fiber, such as fruits and vegetables; Do not eat high-calorie and high-fat foods, such as fatty meats, cream, chocolate, etc.

Long-term burning of a single exercise may be boring and reduce the mood of exercise. Therefore, HIIT can be combined with other exercises and increase caloric expenditure. It should be noted that aerobic exercise should be done after HIIT, so as to avoid insufficient physical energy after aerobic exercise, unable to complete HIIT or even injury.

Aerobic exercise is safer and can be less intense, so it is more appropriate to arrange it in HIIT.

5HIIT is high-intensity interval training, and the practice is to train at high intensity, low-intensity training, high-intensity training, and low-intensity training, and it has been repeated in a simple car. The more popular way is to have a 2:1 ratio of high-intensity exercise to low-intensity exercise, and 1:1 for novices

2。Here are a few commonly used ways to train HIIT:

Cycling or spinning, 8 seconds of sprint, 12 seconds of normal riding. This is the approach used in the Australian researchers' experiments.

After 30 seconds of jumping, do 20 double shakes.

Half a minute for a brisk run, half a minute for jogging, then a minute for a brisk run, then a minute for a jog, then half a minute for a brisk run, half a minute for jogging.

Half a lap for a sprint, half a lap for jogging, and repeatedly.

<>What is HIIT?I-2 times a week.

High-intensity interval training (HIIT) is a training technique that allows you to perform full, fast, explosive workouts in a short period of time.

The principle is: through multi-group, high-intensity explosive period and low-intensity recovery period combination training, the body's aerobic and anaerobic energy supply system operates at the same time, so as to achieve aerobic and anaerobic training effects at the same time. After a full HIIT workout, your metabolic rate can be boosted within 48 hours.

This means that even if you're out of the gym, you're still burning fat.

HIIT Training Process].

1. Warm-up: Choose an aerobic method (treadmill, elliptical, bicycle) and warm up for 5 minutes.

2. Stretching: Proper stretching, ready to start formal training.

3. Officially start: The training officially begins, aerobic exercises, choose sprint running, push-ups, baby jumps, squat jumps, jumping jacks and other actions; Anaerobic exercise can choose freehand training movements such as push-ups, squats, lunges, pull-ups, etc., or with the help of light weight equipment.

4. Number of groups: Generally, 4-6 actions are selected, and each action is completed 15-20 times as a group.

Rest for 10 seconds between sets, and complete the cycle 3-5 times.

6. Stretching: After training, pay attention to stretching.

HIIT Action Reference].

1. Jumping jacks: When squatting, you must bend your knees, otherwise you will hurt your knees.

2. Small steps in place: Straighten your back and look ahead. Keep your body steady and rhythmically raise your legs in place, like a jog. Don't be too fast, you should be able to speak normally when jogging in place, if you can't speak normally, it means that you are running too fast.

3. Burpee jump: easy - advanced.

4. Raise your legs on the spot: straighten your back, look ahead with your eyes and limbs, and learn to raise your feet quickly and alternately when you land on the ground. Keep your body steady and swing your arms vigorously with the rhythm of your leg lift. Keep up to speed. Breathe naturally. The faster the speed, the faster the heartbeat and the faster the breathing.

Common mistake: The center of gravity is tilted back. Solution: Reduce the amplitude of the leg lift to keep the body stable.

5. Rear kicking.

6. Mountaineering and running: the body has always maintained the most natural straight line, and the lower back is not excessively concave or convex; Uses the core muscles to control the stability of the body; The core muscles of the abdomen are always tense, and the buttocks exert force to drive the movement of the legs, and the amplitude is as wide as possible.

7. Raise your legs and pat your knees.

8. High-five under the elbow.

If you are a beginner, it is recommended that you maintain a heart rate between 70 -85 of your maximum heart rate when trying HIIT, and it is best to stick to 20-30 minutes of practice.

You can also try a lower intensity HIIT – depending on how you feel and how you feel. In order to accurately control the training intensity of the ear old cockroach, it is recommended that novices wear a heart rate monitor.

Here's an example HIIT workout, simple and effective:

1. Warm-up: Like all sports, HIIT training also requires warm-up before exercise and stretching after exercise. A 3-5 minute warm-up ensures that your body is less prone to injury, while stretching after exercise allows you to recover faster.

2. Plan: 60 seconds sprint; 120 seconds Jogging (alternate) This training program can be done on a treadmill or outdoors. The time for the body to "work" is 60 seconds, followed by 120 seconds for "resting".

In the above plan, the ratio of work breaks with justification is 60 120, which is 1 2. You can do it 5-10 times in about 25 minutes. You can also do less or more – depending on the type of cardio you're doing, as well as your personal circumstances.

Do this three times a week for three weeks.

3. Advanced: If you are in good physical condition and feel that the difficulty of the above training plan is too small, then you can try to increase the intensity, and only need to change the proportion of work and rest. For example, from 1 2 to 1 1.

This means that you only jog for 60 seconds after sprinting. There are some well-trained athletes whose work-to-rest ratio can even be 2 to 1! After 120 seconds of sprinting, they only rest for 60 seconds.

It's tough!

Reminder: It's worth mentioning that HIIT can be used in any type of cardio, including swimming, cycling, skipping rope, ......For runners, it is advisable to pay close attention to the condition of the joints, as too much running can cause excessive strain on the joints.

HIIT Campaign! Burn 200 calories by exercising for 10 minutes a day, and stick to it to be effective**.