This sport allows you to lose up to 1kg of fat in 1 week according to experts, and it only takes 30 minutes

This sport allows you to lose up to 1kg of fat in 1 week according to experts, and it only takes 30 minutes
This sport allows you to lose up to 1kg of fat in 1 week according to experts, and it only takes 30 minutes

Looking for a toned and sculpted body? One training method stood out as the ultimate solution: HIIT, or High-Intensity Interval Training. This revolutionary approach promises fast and effective results, making it the ideal choice for those who want to lose fat quickly. Here are all the secrets of this exercise program and how it can transform your figure.

What is HIIT?

THE HIIT is a training method that alternates between short periods of intense effort and periods of active recovery or rest. This alternation helps maintain a high heart rate throughout the session, which promotes fat burning and improves cardiovascular endurance. By combining high-intensity exercise with short rest periods, HIIT maximizes benefits in the shortest amount of time.

Why is HIIT so effective for fat loss?

THE HIIT offers several advantages that make it an essential choice for those looking to lose weight and tone their body. First of all, short but intense sessions allow you to burn a maximum of calories in a minimum of time. In addition, the afterburn effect, or “post-combustion”, which occurs after a session of HIITmeans your body will continue to burn calories even after training, accelerating fat loss.

Furthermore, the HIIT promotes muscle growth while burning fat, which contributes to a more toned and sculpted silhouette. By stimulating metabolism and improving insulin sensitivity, the HIIT also helps regulate blood sugar and prevent food cravings, which may facilitate long-term weight loss.

The principles of HIIT

The fundamental principle of HIIT is to work at maximum intensity for short periods, followed by brief periods of active recovery or rest. Exercises can be varied, from sprints and rope jumps to burpees and squats. The main thing is to maintain a steady pace and push your limits during periods of effort.

It is recommended to start with sessions of HIIT for approximately 20 to 30 minutes, gradually increasing the duration and intensity as your physical condition improves. It is also important to get enough rest between sessions to allow your body to recover and adapt to the efforts.

The Impressive Results of HIIT

Studies have shown that the HIIT can be up to twice as effective as traditional cardio training for burning fat and improving body composition. In addition to promoting weight loss, HIIT is also beneficial for cardiovascular health, muscle strength and endurance.

According to a study published in the Journal of Obesity, participants who followed a HIIT program lost an average of 2 kg more body fat than those who followed a traditional cardio workout program. Furthermore, the HIIT has been associated with a significant reduction in waist circumference, making it a particularly effective choice for targeting abdominal fat.

Ideal HIIT session for beginners

  1. Dynamic warm-up: Start with five to ten minutes of warm-up to prepare your body for the effort to come. Include movements like brisk walking, jumping in place, arm and leg rotations to activate your muscles.
  2. Exercise sequence: Alternate between high-intensity exercises, such as burpees, jumping lunges, mountain climbers, jumping jacks, jumping squats and push-ups. Perform each exercise at full intensity for 20 to 30 seconds, followed by 10 to 15 seconds of active rest.
  3. Rest Periods: Use rest periods to lightly recover while still moving. Walk in place, shake your arms, or do light movements to keep your heart rate elevated.
  4. Repetitions: Repeat the exercise sequence for 20 to 30 minutes, depending on your fitness level and goals. Try to complete four to six complete cycles, focusing on the quality of each movement.
  5. Cool down and stretch: End the session with five to ten minutes of cooling down, followed by a series of stretches to loosen up the muscles used during the workout. Focus on the muscles of the legs, arms, back and core (the central abs, lower back, pelvis and spine).

By following this sequence, you can create a session of HIIT effective that helps you burn calories, strengthen your muscles and improve your overall fitness. Remember to adjust the intensity and exercises according to your fitness level and consult a healthcare professional before starting a new workout program.

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