A good workout to burn fat in a short time is the HIIT workout consisting of a set of high intensity exercises that eliminate fat located in just 30 minutes a day in a faster and fun way.
This training should be introduced gradually and therefore is divided into 3 phases, the light, moderate and advanced phase to allow a gradual adaptation of the body to the intensity of exercise, avoiding muscle and joint injuries. Thus, it is advised to advance in phase each month to maintain the effort and enhance muscle growth.
Before beginning any phase of HIIT training it is recommended to do 10 minutes of global warming to prepare the heart, muscles and joints.
How to do the light training of HIIT
The light phase of HIIT training is indicated for those who do not train frequently and should be done 3 times a week, allowing at least one day of rest between training sessions.
Thus, in each day of exercise it is recommended to do 5 sets of 15 repetitions of each exercise, resting 2 minutes between each set and the minimum of possible time between exercises.
Exercise 1: Flexion with knees supported
Bending is a type of exercise that helps increase muscle strength in the arms and tone the belly. To do the flexion you must:
- Lie on the floor with your belly down;
- Place your palms flat on the floor and shoulder-width apart.
- Raise the belly off the floor and keep the body straight, supporting the weight on the knees and hands;
- Bend your arms until you touch with your chest on the floor and climb, pushing the floor with the strength of the arms;
During this exercise, it is important to keep your hip from being below the body line to avoid back injuries, so it is important to keep your abs during the entire workout.
Exercise 2: Squats with ball
Ball squatting exercise is important for developing muscle mass and flexibility of the legs, abdomen, gluteus, lumbar and hip. To do the squat properly you should:
- Put a Pilates ball between your back and a wall;
- Keep your legs shoulder-width apart and place your hands forward;
- Bend the legs and place the hip backwards, until forming a 90º angle with the knees, and then raise.
Squatting with a ball can also be done by holding a weight close to your chest if you can not use a Pilates ball, but in this case you should not stand against the wall.
Exercise 3: Extension of arms with elastic
Extension of elasticated arms is a great way to increase muscle strength of the arm muscles, especially the biceps and triceps. To do this exercise you should:
- Place one end of the elastic under the heels and hold the other end with one hand behind the back;
- Stretch the arm you are holding on the elastic, keeping the elbow still, and then return to the starting position;
- Change arm after 15 repetitions.
To do this exercise it is recommended to wear a rubber band that is long enough to reach from the feet to the shoulders without being stretched. However, if it is not possible to use the elastic, one can hold a weight with the hand of the arm that is behind the back.
Exercise 4: Lifting Bridge
The elevated bridge exercise helps strengthen the muscles of the thighs, back and butt and to be done correctly is due to:
- Lie on the floor with your hands along your body, with your legs bent and slightly apart;
- Lift your butt as far as possible without moving your feet and returning to the starting position.
To increase the intensity of this exercise it is possible to place a step or a stack of books under your feet.
Exercise 5: Frontal board
The front board is an excellent exercise to work every muscle in the abdominal region without damaging the spine or posture. To do watch:
After completing this phase of the HIIT workout to burn fat, begin the following phase in:
- Moderate fat burning workout
