Rồng Lửa giữ và Quay，30 minute calorie killer hiit workout plan

30 minute calorie killer hiit workout plan 30 Minute Calorie Killer HIIT Training Program As the pace of life accelerates, we have less and less time to go to the gym for long periods of exercise. And HIIT (high-intensity interval training) is becoming more and more popular as a training method that burns calories quickly in a short period of time. Today, I'm going to introduce you to a "30-Minute Calorie Killer HIIT Training Plan" to help you effectively use your fragmented time for workouts and achieve weight loss and shape easily. 1. Warm-up (about 3 minutes)lam the nao de bo choi bai bac Before we start the formal training, we need to do a warm-up activity. Choose low-impact exercises such as jogging, brisk walking, or jumping rope to get your body into a state of movement and prepare for the next high-intensity workout. 2. High-intensity training (about 20 minutes) This is followed by the phase of high-intensity interval training. At this stage, we will choose some high-intensity movements for training, such as squats, jumps, push-ups, etc. After each movement lasts for a certain amount of time, a short break is taken before moving on to the next movement. Each action alternates between them, forming a loop. During this process, you will feel your muscles quickly switch between tension and relaxation, and your heart will beat faster. In this way, you can consume a lot of calories in a short period of time. The specific training plan is as follows: 1. Squat: 30 seconds, rest for 15 seconds; Repeat four times. 2. Jump: 20 seconds, 10 seconds rest; Repeat four times. 3. Push-ups: Do as many times as you can, rest until your heart rate slows down and then move on to the next round, for a total of three sets. 4. Rapid sprints: Do multiple short sprints, and rest for a while after each sprint before moving on to the next one. 3. Cooling (about 7 minutes) After completing the high-intensity training, we need to do a proper cooling activity. This includes some light cardio or static stretching to help the body gradually return to a resting state. It is also important to perform cooling activities to help prevent muscle soreness and injury.30 4. Summary and precautions This "30-Minute Calorie Killer HIIT Training Program" is simple and effective for the busy pace of city life. However, there are a few things to keep in mind when doing HIIT training: 1. Step by step: Beginners should gradually adapt to the intensity and rhythm of training, and avoid sudden and overly intense exercise that causes physical discomfort. 2. Focus on quality rather than quantity: When performing high-intensity training, it is necessary to pay attention to the standard and quality of movements, and avoid injuries caused by ignoring quality in pursuit of quantity. 3. Warm up and cool down sufficiently: Warm-up and cool-down activities are an important part of training and should not be ignored. 4. Pay attention to recovery after exercise: After completing training, you should pay attention to rest and nutritional supplements, so that the body can fully recover. By sticking to this "30-Minute Calorie Killer HIIT Training Plan", you will be able to burn calories quickly in a short period of time and achieve the results of slimming and shaping. At the same time, developing good lifestyle habits and exercise habits can also help improve physical fitness and health. Let's start working out in fragmented time and embrace a healthier life!