HIIT sweat training
5 movements to burn fat and increase muscle in one
"Don't have time to go to the gym? These 5 HIIT sweat movements can be done at home in just 20 minutes, and the fat burning effect is better than 1 hour of jogging! With professional sweat equipment, your fat will have nowhere to escape!"
1. The scientific advantages of HIIT training
Research shows: HIIT burns 25-30% more fat than traditional aerobics
Afterburn effect: Continue to consume calories 24-48 hours after training
Time efficiency: 20 minutes of HIIT ≈ 60 minutes of aerobics
2. Detailed explanation of the 5 golden HIIT movements
Movement 1: Sweaty burpees (full body fat burning ace)
Standard movements: stand → squat → kick back to a plank → push-ups → leg retraction → jump
Training schedule: 30 seconds of full effort, 30 seconds of rest, repeat 8 rounds
Sweat-inducing suit bonus: increase core temperature and accelerate fat decomposition
Movement 2: Mountain running (a magic weapon for carving abdominal muscles)
Standard movement: plank support posture, alternately raise knees to chest
Advanced version: speed up or increase weight
Shaping clothes assist: stabilize the core and reduce waist compensation
Movement 3: Squat jump (a must-do for hip and leg shaping)
Standard action: squat to the bottom and then jump up explosively
Common mistakes: knees inward, heels off the ground
Equipment recommendations: sweat pants increase leg microcirculation
Action 4: High leg lift (improves cardiopulmonary function)
Standard action: quickly and alternately lift legs to a horizontal position
Intensity control: adjust speed according to heart rate
Effect of sweat suit: accelerate sweating and reduce body burden
Action 5: Jumping jacks (warm-up & fat burning)
Standard action: open and close hands and feet at the same time when jumping
Variations: weighted jumping jacks, squat jumping jacks
Effect of body shaping clothes: reduce chest shaking and improve comfort
3. 20-minute HIIT sweat training plan
Dynamic warm-up (3 minutes): including arm circles, side lunges, etc.
Formal training (15 minutes):
40 seconds for each movement, 20 seconds rest
3 rounds, 1 minute rest between each round
Static stretching (2 minutes): focus on stretching quadriceps, hamstrings, etc.
4. Key care after sweat training
Change clothes in time to avoid catching cold
Replenish electrolyte water (replenish 150ml every 15 minutes of training)
Alternate hot and cold showers (promote blood circulation)
Wear recovery shapewear (accelerate lactic acid metabolism)
"Ordinary sportswear can't meet the high-intensity needs of HIIT? Our sweat sauna suit Pro version is designed for high-intensity interval training:
Four-way stretch fabric, 0 restraint in movement
Honeycomb breathable structure, heat dissipation without stuffiness
Waist pressure design to protect core muscles
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