Before ( Day 1 ) After ( Day 20, - 5KG ) Hi everyone, Today I am going to share a very effective fat burning exercises HIIT (High Intensity Interval Training) The best feature of HIIT is High Efficiency This 20-min HIIT I am sharing today It burn the same amount of fat as jogging for an hour Because it ( HIIT ) not only makes us have faster heart rate burning more fat while doing exercises But also increase our metabolic rate Thus fat burning continued for a long time after the end of the exercise It is the exercises which helped me looked like this After 20 days Turn to Like this I lost over 10 pounds So if you can insist on doing this HIIT every day Coupled with reasonable diet control Losing a pound every day is no longer a distant dream Let's start today's exercises Here are 12 actions total 45 seconds per action Then rest for 10 seconds Firstly, INCH WORM It can stretch and strengthen the whole body muscles It is also a good warm-up action Note that our abdomen is always tightened and help holding the body away from the floor Which can stop loading all the weight on your arms In this way, we can exercise our core can also increase our stability when doing this exercise Okay, take a break for 10 seconds Let me introduce the next exercise WINDMILL Keep your feet wider than your shoulders with your toes pointing out hands take turns pointing to the ceiling Keep your eyes on your raised hands If you are not comfortable with this movement at first Just do it slowly this exercise can strengthen our Abdominal arm and hip muscles Can also relieve back discomfort And slim our side wist The HIIT exercise is just like its name High Intensity Interval Training Its high-efficiency fat burning effect is based on high strength Which means we have to do our best to complete it If you are not tired after 45 seconds then it can be extended to 1 minute Okay, then LUNGE Make a leg bend backward And then back diagonally Then switch to the other side Please squat until the thighs are parallel to the ground The knee of the back leg cannot touch the ground Don't bend your upper body forward Tightening the lower abdomen and squeezing the hips can help you keep balance .This exercise not only stimulates the muscles of the legs and buttocks to accelerate fat burning Also stretches the calf well to get a slim leg Do you feel your legs are burning?
Come on This exercise can make our legs slimmer can give us booty as well Then the One - leg Glute Bridge Put one leg on the knee of the other Squeeze the buttocks Use the power from buttocks to push hips off the ground Make the hip and thigh in a straight line The closer you get your feet to the thighs of the supporting legs The more difficult it is You can adjust according to your own situation This action can be a good exercise for the gluteus maximus to get Peach Booty Can also correct false wide hip and pelvic forward No matter how hard it is, we must work hard to finish it Come on OK, let's switch to the other side You may realized already we have a lot of exercise targeting hips and legs today This is also a feature of the HIIT Because these two parts have 70% of the muscles our whole body have Stimulate them more could help burning more fat Can also stimulate the secretion of more hormones Like growth hormone and neurotrophic factors In other words, doing more HIIT exercises Not only make us keep fit and make us younger and smarter So everyone, come on Try our best to finish every action Okay, next is Leg Flutter Lay on the back, tighten the lower abdomen Raise your legs to the top Keep your legs straight and drop them while crossing Drop to the position where you feel that the lower part of your waist is about to leave the ground OK, keep crossing legs at this position Please always tighten your lower abdomen and keep your waist touching the ground This will protect our waist and it will not cause back pain Keep your legs as straight as possible Straighten your feet Crossing faster needs your more energy Then Plank Hip Taps Tighten the lower abdomen Please keep your hips not too high or too low This is also a good whole body exercise It can strengthen our abs and build 11 lines Abs also slim our side waist In addition, it has a certain effect on slimming legs So, please keep doing Do you feel burning in the abs?
If not, please tighten your belly harder Don’t lift your hips too high Lower a little bit Slow down the movements Then BOPEE Walk Yes, a simplified version of BOPEE Arms straight out perpendicular to the ground Bend your knees, holding belly and move forward This action can strengthen the whole body muscles The shorter the distance between hands and feet the easier it is In fact, BOPEE is the best exercise for fat burning But it's too hard for beginners This set of exercises I am sharing today is an entry level HIIT exercises So let’s start with BOPPE Walk When you are ready, can switch to BOOPEE If you can handle intense exercises already you can do BOPEE now directly The next action is Superman This action can strengthen our low back muscles Raise the opposite arm and leg at the same time Keep your chest and thighs off the ground Face down Then drop Switch to the other side Pay attention to tighten your lower back and try your best to straighten arm and leg This movement can be a good exercise for Our back hips legs arms and core Is also a very suitable action for beginners Push thighs and chest off the ground Try not to bend your legs Okay, the next exercise is Russian Twist But this time I made some modifications That is when you try to touch the ground backwards Please do it twice It’s a little bit harder But the effect is much better This exercise can exercise our rectus abdominis and external oblique which helps us get 11 line abs It can also burn the fat on our side waist Is everyone tired? Please don't give up Come on It's almost over Next one is Squat Walk The key action is Squat Open your feet wider than shoulders Toes pointing out Squat down and walk to the right Take two steps Stand up Squat again, then go in the opposite direction Keep your knees over your ankles Try to squat lower Keep your back straight If you can’t do that then try to stretch your hands straight forward and then doing this squat, it will be much better Do you feel thighs are burning? If not, you can squat lower The next action is Reaching Ankle Please tighten the lower abdomen all the time Keep your arms and legs straight When the hand returns to its original position Stay in place for a few seconds do a plank The farther you move your hands, the more difficult If you don’t sweat or your heart rate hasn't increased yet Then you can do this whole exercises again Try harder, almost done Ok let's do stretching First let’s relax the abs and lower back Slowly support your body with your arms Lean back slowly Feel the feeling of stretching Watch your breath Inhale slowly Exhale slowly Then let's stretch the thighs Hold your toes with both hands Toes together Lift thighs off the ground Tilt your head back slowly Take a few deep breaths Then slowly put down Ok let's stretch our arms OK, switch to the other side Take a deep breath Then let’s relax our shoulders OK, switch to the other side Take a deep breath OK, that's the exercises for today Do you feel tired? Do you sweat a lot? Please leave comments below .
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