Advanced fat burning training

Advanced HIIT training is an excellent way to burn body fat using just 30 minutes a day, through the combination of high intensity exercises that enhance the burning of localized fat and the development of various muscle groups.

Generally, high-intensity training should be started gradually to avoid muscle and joint injuries, such as contractures and tendonitis. Thus, this training is divided into 3 phases, the light phase, the moderate phase and the advanced phase, which must be started about 1 month after the previous phase.

Before starting any phase of high intensity HIIT training, it is recommended to do at least 5 minutes of running or walking to properly prepare your heart, muscles and joints for exercise.

If you have not done the previous phases, see: Moderate training to burn fat.

How to do advanced HIIT training

The advanced phase of HIIT training should start about 1 month after starting the intermediate training or when you have enough physical preparation and should be done 3 to 4 times a week, so that there is always a rest day between each training.

On each day of advanced training it is advisable to do 5 sets of 12 to 15 repetitions of each exercise, resting about 60 to 90 seconds between each set and the minimum possible time between each exercise.

Exercise 1: Burpee

We are a family owned and operated business.

The burpee is an exercise that works on all muscle groups, especially the back, chest, legs, arms and butt. To do this exercise correctly you must:

1. Stand with your feet in line with your shoulders and then lower until you are in the bunk position; Place your hands on the floor and push your feet back until you are in the plank position; Do a push-up and pull your feet close to your body, returning to the position of masks, jumping and stretching the whole body, pushing the arms over the head.

During this exercise it is important to maintain the rhythm, as well as to keep the abdominal muscles well contracted during the board and flexion, to improve the results obtained.

Exercise 2: Sink with weight

Weightlifting is a good activity to train your butt, legs, abdominal and back muscles, as well as to lose fat in these places. To perform this exercise, you must:

1. Stand with your feet shoulder-width apart and hold a weight with your hands close to your legs; Step forward and bend your knee until your thigh is parallel to the floor, keeping your front foot fully supported on the the floor and the back with the heel raised; slowly lower the hip until the joint forms a 90º angle and the knee of the back leg is almost touching the floor; rise, return to the starting position and change the forward leg.

In carrying out this exercise it is very important to always keep your back straight and the knee of the forward leg behind the tip of the foot to avoid joint damage.

If it is not possible to use weights to do the exercise, a tip is to use bottles full of water, for example.

Exercise 3: Triceps with weight behind the neck

The triceps exercise with weight behind the neck is a high intensity activity that quickly develops the muscles of the arms, also reducing the fat located under the arm. To do this exercise, you must:

1. Stand, keep your feet shoulder-width apart and put one foot further than the other; Hold the weight with both hands and then place the weight behind the neck, keeping your elbows bent at the side of your head; arms above your head and then return to the position with the weight behind the neck and repeat.

During this exercise it is important to always keep your back straight, so it is important to tighten your abdominal muscles well.

Exercise 4: Push press with bar

The barbell push press is an excellent way to develop the muscles of the shoulders, arms, back and abs. So, to do this exercise correctly you must:

1. Stand with your feet shoulder-width apart and hold the bar with both hands, with or without weights; Fold your arms until the bar is close to your chest, but with your elbows down, and then push the bar to above the head, stretching the arms; return to the position with the bar close to the chest and repeat the exercise.

During exercise it is recommended to always keep your back very straight to avoid spinal injuries and, therefore, the abdominals must be well contracted throughout the exercise.

If it is not possible to use the bar with weights, a good alternative is to hold a broom stick and add a bucket or other object at each end, for example.

Exercise 5: Board with outstretched arms

The board with outstretched arms is a great way to work the muscles of the abdominal region, without harming the spine. To do this exercise correctly you must:

1. Lie on the floor on your stomach and then lift your body, supporting your weight on your hands and toes; Keep your body straight and parallel to the floor, with your eyes fixed on the floor; Maintain the plank position for as long as possible.

This exercise should be done with the abdominals tightly contracted to prevent the hip from being below the body line, which can cause back injuries.

Those who need to lose weight and burn fat also need to know what to eat before, during and after training, so see the tips from nutritionist Tatiana Zanin in the following video: