Looking to lose weight? Many opt for running due to its low barrier to entry, making it suitable for individuals with limited exercise experience. However, running’s fat-burning efficiency is average, and excessive running can lead to muscle loss. This results in a lean but shapeless figure lacking in curve appeal and allure. If you have a solid exercise foundation, consider High-Intensity Interval Training (HIIT). What is HIIT training? HIIT stands for High-Intensity Interval Training, an exercise pattern alternating between high and low-intensity activities. A 20-minute HIIT session is equivalent to an hour of jogging, rapidly elevating your heart rate and getting your body into the fat-burning state in a shorter time. After each HIIT session, your body maintains a high metabolic rate for an extended period, effectively exercising muscles and preserving valuable muscle mass, ensuring a robust basal metabolic rate. With HIIT’s high-intensity training, you’ll see results in a week and can significantly slim down in a month, achieving a tighter, more toned figure with firmer and more powerful muscles. Compared to traditional long-duration aerobic exercises, HIIT can effectively strengthen cardiopulmonary function, reduce cardiovascular diseases, and enhance athletic performance. For those stuck in a weight loss plateau, HIIT can help break through and continue shedding pounds. Below is a detailed explanation of a set of HIIT exercises with illustrations:
Exercise 1: Jumping Jacks
Stand with your feet together and hands hanging naturally. Tighten your core muscles and jump while extending your arms straight up to clap above your head. Jump and spread your legs to the sides, then repeat the process for 30 seconds, followed by a 20-second rest before moving on to the next exercise.
Exercise 2: Single-leg Glute Bridge
Lie flat on a yoga mat with your legs bent and lift one leg up. Use your gluteal strength to lift your body up until your thigh is in a straight line with your upper body. Keep your core stable, avoiding excessive arching or sinking of the lower back. Control the descent slowly. Perform 10 reps on each side, rest for 20 seconds, and proceed to the next exercise.
Exercise 5: Squat Jumps
Stand with your feet shoulder-width apart, maintain a stable center of gravity, and keep your back straight. Slowly squat, ensuring your knees are aligned with your toes and do not cave in, keeping your knees from extending beyond your toes. When your hips reach the height of your knees, forcefully jump upwards, slightly bending your knees, and land with your toes. Repeat the movement 15 times, rest for 20 seconds, and move on to the next exercise.
Exercise 3: Burpees
Quickly squat from a standing position, then place your hands on the ground and perform a push-up. Quickly jump up to return to a standing position. Repeat the movement for 20 seconds, rest for 20 seconds, and proceed to the next exercise.
Exercise 4: Alternating Lunges in Plank
In a plank position, support your body with your hands, tighten your core muscles, and keep your body in a straight line without sagging in the lower back. Quickly open and close your legs. Hold for 20 seconds, rest for 20 seconds, and then move on to the next exercise.
Exercise 6: Push-ups
Maintain a straight body line, support yourself with your hands on the ground, slightly wider than your shoulders. Keep your arms straight, abdominals tight, and back straight, avoiding sagging or arching. Slowly bend your elbows, bringing your chest close to the ground without excessively flaring your elbows outwards, to effectively work your pectoral and triceps muscles.
During the recovery phase with straight arms, the body is pushed back to the starting position through the coordinated effort of the pectoral muscles and arms. Hold for 20 seconds, then rest for 1 minute before beginning a new round of training.
Perform the entire set of movements for 5-6 cycles. After the training session, stretch and relax the muscle groups to alleviate congestion issues and reduce the occurrence of muscle soreness.
