How to burn fat efficiently? There are many fat-burning actions, and the fat-burning effect of efficient fat-burning actions is good. In HIIT, some HIIT movements can efficiently burn fat. I believe someone still knows what HIIT movements are that are highly effective in burning fat. So, what are the 9 HIIT high-efficiency fat-burning exercises? How much do you know? Let’s take a look together!
1. Jumping jacks
This action is actually very simple, you just need to stand first After straightening, open your feet and open your arms at the same time, high-five on top of your head, and then when the triangle returns to its original state together, jump up and let your arms return to their original sides, that is, return to their original state. Upright state. Repeating this cycle for 45 seconds is more conducive to burning fat.
2. Lie on your back and touch your ankles alternately
This action requires everyone to do sit-ups. Lie down first, bend your knees, and then leave your head and neck off the mat with your left hand. Touch the ankle of our left foot, and then touch the ankle of our right hand with your right hand, alternating hands in this cycle.
3. Raise your legs high
The action of raising your legs high is actually not difficult, it mainly requires us to be able to do it properly. First of all, we need to stand up straight with our legs together, lift our chest and retract our abdomen. At the beginning of the movement, we start to lift our legs to the position of our waist, and they can be parallel to the ground. The two legs are at 90 degrees, even in the fast-paced rhythm. During exercise, we must also ensure that our leg movements are in place. Put your hands on both sides of your waist and swing your arms according to your leg movements.
4. Plank side support and hip swing
This action is relatively difficult. You need to lie on your side to support your body with one elbow, and then stretch the other hand out to maintain it. For balance, then use our synchronization to touch the ground, then return to the original state, move to the other side, and twist back and forth in this way.
5. Climbing while leaning over on the inside
This action requires everyone to lie on the floor, then support the body with two hands, and then use the legs to make a climbing posture. Use both legs to push on the floor alternately, and hold on rhythmically for 45 seconds.
6. Leg lift and abdominal crunch
The action requires everyone to lie flat on the floor, then lift the legs up, the thighs are perpendicular to the ground, the calves are parallel to the ground, and then put your hands Cross over the back of your head and pull your body up so that your upper body is in contact with your knees.
7. DeepSquats
Squats are very simple and basic squatting movements. We can put our hands on both sides of our heads. The next step is to complete the work. Try to complete 50 reps in each group. You can do three Group action. The more times you do the action, the more obvious the exercise effect will be. You must persist in completing it. You can obviously feel that our leg muscles have become tighter and our legs have become thinner. However, we must also pay attention to the fact that we need to stretch the legs after completing the action. Stretching exercise.
8. Crossover
This action also requires lying flat, and then bending the legs, and does not need to be close together. Next, touch the ears on both sides and the elbow of the right hand. To touch the knee of the left leg, conversely, touch the elbow of the left hand to the knee of the left leg.
9. Plank support
First of all, we must prepare for the standard plank action. Our elbows are bent to touch the ground, and the soles of our feet are in contact with the ground at a 90-degree angle. Then, while holding on to this action, count the beats, and after three seconds, jump and high-five your body once. This action is therefore also called jumping plank. The movement is difficult and requires us to have certain basic skills, but being able to do it well will have a certain training effect on our whole body muscles.
Tips: If you want to lose weight, the above nine actions are a good choice. (Fat-burning training plan, you can have a good figure without going to the gym.)