HIIT training is a great exercise to burn fat in just 30 minutes a day, as it combines several high intensity exercises that improve muscle work, quickly eliminate localized fat and tone the body in a faster and more fun way.
This type of training should be introduced gradually and, therefore, it should be divided into 3 phases, the light, intermediate and advanced phases to allow a gradual adaptation to the intensity of the exercise, avoiding contractures, stretches and tendinitis, for example. , it is advisable to start in the light phase and move on to the next phase after 1 month.
- Before starting any phase of HIIT training.
- It is recommended that you do at least 5 minutes of running or walking to properly prepare your heart.
- Muscles and joints for exercise.
If you plan to start training, first see the lightweight phase at: Light Fat Burning Training.
The intermediate phase of HIIT training should begin approximately 1 month after the start of light training or when you already have physical preparation and should be done 4 times a week, with at least one day off between each day of training.
Thus, each day of training, it is recommended to perform 5 series of 12 to 15 repetitions of each exercise, sitting about 90 seconds between each series and the minimum possible time between exercises.
The flexion of the balance plate is a high intensity exercise that develops in a short time the muscle strength of the arms, chest and abdomen, especially toning the oblique muscles. To perform this type of bending it is necessary to:
During this exercise, it is important to prevent the hips from being below the body line to avoid back injuries, and it is important to keep your abs well contracted during exercise.
In addition, if it is not possible to use a balance tray, the exercise can be adapted, bending without the tray on the ground, but moving the body to the right hand, then to the center and finally to the left hand.
Weight squat is a very complete exercise to increase muscle mass in the legs, buttocks, abs, lower back and hips. To do the squat correctly it is necessary to:
It can also be ducked with weight by holding a bottle of water in your hands, in this way it is possible to increase the intensity of the exercise depending on the amount of water in the bottle.
The exercise of triceps with chair is an excellent intensity training capable of developing, in a short time, all the muscles of the arms, this exercise should be performed as follows:
If it is not possible to use a chair to do this exercise, other options include using a table, bench, sofa or bed, for example.
Dumbbell rowing is a type of exercise that, when performed correctly, helps to develop various muscle groups, from the back to the arms and abs, to perform this exercise it is necessary to:
To perform this exercise, it is very important to always keep your back straight to avoid spinal injuries and therefore your abs must be well contracted throughout the exercise.
Also, if it is not possible to use an illuminated bar, a good alternative is to hold a broomsaba stick and add a bucket at each end, for example.
Modified abdominal table exercise is a great way to develop all the muscles in the abdominal area without damaging your spine or posture. To do this exercise correctly, you must:
To perform any type of abdominal table, it is recommended to keep the abdominal muscles well contracted throughout the exercise, preventing the hip from being below the body line, which damages the spine.
See what you need to eat, during and after training to be able to burn fat and increase muscle mass in the video with nutritionist Tatiana Zanin:
After completing this HIIT fat burning training phase, start the next phase at: