HIIT is High-intensity Interval The abbreviation of Training, which means high-intensity interval training, is a combination of aerobic and anaerobic exercise. A training method for comprehensive, fast, explosive workouts in a short amount of time. HIIT high-intensity interval training, through alternating repetitions of short-term high-intensity exercise and rest, can achieve very high energy expenditure per unit time in a short period of time, increase heart rate, and burn more calories.

Be sure to warm up before exercising to avoid injury. It is recommended to focus on stretching the legs. Such as left and right lunges, front and rear lunges, body forward bending and other actions.

The following is a detailed introduction to several HIIT high-intensity interval training movements: running back and forth in place, jumping in place, squatting, leaning over to touch the ankle, raising the leg to touch the knee, hip high five, standing alternately raising the knee to close the leg and abdomen, squatting and kicking. Choose 4-5 movements as a group, each movement is 30 seconds, the interval is 10 seconds, and the interval between each group is 30 seconds. It is recommended to do 2-3 groups.

Action 1. Run back and forth in place

The body leans forward slightly, and the knee joints are relaxed, similar to running in place; changing the back and forth running, swinging the arms back and forth to match the movements of the two legs; small steps require small strides, fast frequency and relaxation.

Action 2. Jump in place

Keep your body straight, keep your head up high, and put your hands on your sides naturally; jump up vigorously, open your feet to the sides at the same time, stretch your arms straight over your shoulders, and turn your head; When the hands and legs are straight; when the feet are on the ground, the toes are on the ground first, the knees are slightly bent, and so on.

Action 3. Squat

Stand with feet shoulder-width apart, arms raised forward, toes facing knees; as you squat slowly, tighten your abs, tighten your hips, keep your back straight, and keep your knees over your toes until With your thighs parallel to the ground, use your legs to return to the original position.

Action 4. Bend over and touch the ankle

Keep your body upright with your hands hanging naturally at your sides; step your right foot to the right to shoulder width, bend your left foot to the right, touch your right ankle with your left hand, pay attention to the stability of your back, do not bend over; do Get up on one side, then do the other side, alternating repetitions.

Action 5. The raised leg touches the knee

The upper body is upright or slightly forward, and the arms on both sides are placed on the waist; the thighs are actively moved forward to the level, the hips on the same side are slightly moved forward, while lifting the leg, actively press the thigh of the other leg, and straighten the forefoot of the leg , repeat with alternating legs.

Action 6. High five on the crotch

When the body is upright, the thigh drives the calf as high as possible. When lifting to the highest point, lift your hands from the horizontal to the bottom to complete the hip-high five movements; recover from a fall to the horizontal lift, raise the legs high five, and perform the two legs alternately.

Action 7. Standing position alternately raises knees and tucks abdomen

Put your hands behind your ears and stand with your feet apart; lift your left knee, bend over actively, twist your body at the same time, touch your right elbow to your left knee, restore, and then switch to the other side; exhale when you exert force, inhale when you recover, The abdomen is contracted and squeezed.

Action 8. Squat before kicking

First, do squats according to the essentials of squats. Take the right foot kick as an example. When standing up in a squat, shift your weight to your left foot and prepare to kick your right foot forward. When the knee joint is raised, the calf is folded, the knee joint is clamped, the calf and ankle joints are relaxed, the instep is stretched, and the thigh drives the calf to kick forward elastically. When kicking, bring your hips forward; as you squat, your weight shifts to your right foot and your left kicks forward. Repeat the exchange in sequence.