Advanced fat burning workout

Advanced HIIT training is a great way to burn body fat using just 30 minutes a day by combining high intensity exercises that boost localized fat burning and the development of various muscle groups.

Generally, high-intensity workouts should be started gradually to prevent muscle and joint injuries, such as contractures and tendonitis. Thus, this training is divided into 3 phases, the light, moderate and advanced phase, which must be started about 1 month after the previous phase.

Before beginning any phase of HIIT high intensity workout it is recommended to do at least 5 minutes of running or walking to properly prepare the heart, muscles and joints for exercise.

If you have not done the previous steps, see: Moderate fat burning workout.

How to do advanced HIIT training

The advanced phase of the HIIT training should be started about 1 month after starting the intermediate training or when you have enough physical preparation and should be done 3 to 4 times a week, so that there is always a day of rest between each training.

On each day of advanced training it is advised to do 5 sets of 12 to 15 repetitions of each exercise, resting about 60 to 90 seconds between each set and the least amount of time possible between each exercise.

Exercise 1: Burpee

Burpee is an exercise that works all muscle groups, especially backs, breasts, legs, arms and butt. To do this exercise properly you should:

1. Stand with your feet aligned with your shoulders and then lower until you are in the position of coats;
2. Put your hands on the floor and push your feet back until you are in the plank position;
3. Make a flexion and pull the feet towards the body, returning to the position of the caccaras;
4. Jump and stretch the whole body, pushing the arms up the head.

During this exercise it is important to keep the rhythm, as well as keeping the abdominal muscles well contracted during the plank and flexion, to improve the results obtained.

Exercise 2: I sink with weight

Weight training exercise is a good activity to train the buttocks, legs, abdominal and back muscles as well as to lose fat in these places. To perform this exercise you should:

1. Stand with your feet shoulder-width apart and hold a weight with your hands, along your legs;
2. Step forward and bend the knee until the thigh of the leg is parallel to the ground, keeping the front foot fully supported on the floor and the back with the heel raised;
3. Slowly lower the hip until the joint forms a 90º angle and the knee of the back leg is almost touching the floor;
4. Go up, return to the starting position and change the advancing leg.

In performing this exercise it is very important to always keep the back straight and the knee, from the advancing leg, behind the tip of the foot to avoid joint injuries.

If it is not possible to use weights to do the exercise, a tip is to use bottles full of water, for example.

Exercise 3: Triceps with weight behind the neck

Triceps weight-bearing exercise behind the back of the neck is a high-intensity activity that quickly develops arm muscles, also reducing localized fat under the arm. To do this exercise you should:

1. Stand, keep your feet shoulder-width apart and place one foot ahead of the other;
2. Hold the weight with both hands and then put the weight behind the back of the neck, keeping the elbows folded at the side of the head;
3. Stretch your arms over your head and then return to the position with the weight behind the neck and repeat.

During this exercise it is important to always keep your back straight and so it is important to tighten your abdominal muscles well.

Exercise 4: Push press with bar

The push bar press is a great way to develop the muscles of the shoulders, arms, back and abdominals. So, to do this exercise properly you should:

1. Stand with your feet shoulder-width apart and hold the bar with both hands, with or without weights;
2. Bend your arms until the bar stays close to the chest, but with your elbows down, and then push the bar up over your head, stretching your arms;
3. Return to position with the bar near the chest and repeat the exercise.

During exercise, it is recommended to always keep your back straight to prevent spinal injuries, so your abs should be tight during the entire workout.

If it is not possible to use the bar with weights a good alternative is to hold a broom stick and add a bucket or other object at each end, for example.

Exercise 5: Stretched arms with stretched arms

The plank with stretched arms is a great way to work the muscles of the abdominal region without damaging the spine. To do this exercise correctly you should:

1. Lying on the floor on the stomach and then lifting the body, supporting the weight on the hands and the tips of the feet;
2. Keep the body straight and parallel to the ground, with the gaze fixed on the ground;
3. Keep the board position for as long as possible.

This exercise should be done with the abdominals well contracted to avoid that the hip is below the line of the body, being able to cause injuries in the back.

Those who need to lose weight and burn fat also need to know what to eat before, during and after training, so check out nutritionist Tatiana Zanin's tips in the following video: