A great workout to burn fat in just 30 minutes a day is the HIIT workout, combining several high-intensity workouts that boost muscle work, quickly eliminate localized fat and tone the body more quickly and fun.
This type of training should be introduced gradually and therefore should be divided into 3 phases, the light, intermediate and advanced phase to allow gradual adaptation to exercise intensity, avoiding contractures, stretching and tendinitis, for example. Thus, it is advisable to start in the light phase and advance to the next phase after 1 month.
Before beginning any phase of HIIT training it is recommended to do at least 5 minutes of running or walking to adequately prepare the heart, muscles and joints for exercise.
If you're starting your workout, first check out the lightweight phase: Lightweight workout to burn fat.
How to do intermediate HIIT training
The intermediate phase of the HIIT training should be started about 1 month after the start of light training or when a physical preparation is already in progress and should be done 4 times a week, allowing at least one day of rest between each day of training. training.
Thus, on each training day it is recommended to do 5 sets of 12 to 15 repetitions of each exercise, resting about 90 seconds between each set and the minimum amount of time between exercises.
Exercise 1: Push-ups with balance plate
Bending with balance plate is a high intensity exercise that develops in short time the muscular strength of the arms, chest and abdomen, especially toning the oblique muscles. To do this type of flexion you should:
- Place the balance plate under the chest and lie on the floor with the belly down;
- Grasp the sides of the plate to keep your hands 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 the chest near the plate and climb, pushing the floor with the strength of the arms.
During this exercise it is important to keep the hip from being below the body line to avoid back injuries, and it is important to keep your abs tight during the entire workout.
In addition, if it is not possible to use an equilibration plate, the exercise can be adapted by flexing without the plate on the floor, but moving the body towards the right hand, then in the center, and finally toward the left hand.
Exercise 2: Squatting with weight
Squatting with weight is a very complete exercise to increase muscle mass in the legs, butt, abdominal, lumbar and hip. In order to do the squatting correctly, you should:
- Keep your legs shoulder-width apart and hold a weight with your hands;
- Bend your legs and place the hip back until it forms a 90 degree angle with your knees, then climb.
The weight squat can also be done by holding a water bottle with your hands. In this way, it is possible to increase the intensity of the exercise according to the amount of water in the bottle.
Exercise 3: Triceps with chair
Exercise triceps with a chair is an excellent workout of intensity capable of developing, in a short time, all the muscles of the arms. This exercise should be done as follows:
- Sit on the floor in front of a wheelless chair;
- Put your arms back and hold the front of the chair with your hands;
- Push your hands tightly and pull the body up, lifting the butt off the floor;
- Raise your butt until you fully stretch your arms and then come down without touching your butt on the floor.
If it is not possible to use a chair to do this exercise other options include using a coffee table, a bench, the sofa or the bed, for example.
Exercise 4: Row with bar
The bar row is a type of exercise that, when done correctly, helps to develop various muscle groups, from the back to the arms and abdominal. To do this exercise you should:
- Stand up, bend your legs slightly and lean your torso forward without bending your back;
- Hold a bar, with or without weight, with arms outstretched;
- Pull the bar toward the chest until it forms a 90º angle with your elbows and then straighten your arms again.
To do this exercise it is very important to always keep your back straight to avoid injury to the spine, and therefore, the abs should be well contracted throughout the exercise.
In addition, if it is not possible to use a bar with weights a good alternative is to hold a broom stick and add a bucket at each end, for example.
Exercise 5: Modified board
Modified abdominal board exercise is a great way to develop all of the abdominal muscle without damaging the spine or posture. To do this exercise correctly you should:
- Lie on the floor on the belly down and then lift the body, supporting the weight on the forearms and toes;
- Keep the body straight and parallel to the ground, with the gaze fixed on the ground;
- Bend one leg at a time and pull it close to the elbow without changing the position of the body.
To make any type of abdominal board it is recommended to keep the abdominal muscles well contracted throughout the exercise, avoiding that the hip is below the line of the body, damaging the spine.
See what you need to eat, during and after training to burn fat and increase muscle mass in the video with nutritionist Tatiana Zanin:
After completing this phase of the HIIT workout to burn fat, begin the following phase in:
- Advanced fat burning workout
