HIIT For Fat-Burning Program

HIIT is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. This is a very good training for fast-paced urban people.

Suitable for

Poor physical fitness of the zero-based training

Weight lose

To improve the heart and lung function

Un-suitable for

Elderly (older than 65 years old), pregnant women, disabled

Diabetes, cardiovascular and cerebrovascular diseases, lung diseases and other metabolic diseases

Suffering from orthopedic injuries and has not yet recovered

According to doctoral advice


Please make sure to eat properly one hour before training, to prevent low blood sugar during the training, but also pay attention not overfed, it might cause stomach or intestinal discomfort due to intense exercise.

If available, please wear shock-absorbing sports shoes or use yoga mats, to reduce the impact of lower limb joints during the training.

Physical reaction

Asthma, muscle soreness situation might occurs during the training, this is a normal phenomenon, such as dyspnea, please try to slow down the training rhythm and improve the quality of breath by use nose-inhaling and mouth-exhaling method. If you cannot complete the training due to the breathing condition, it means the current training is too difficult, please try other options.

Muscle soreness may exists 2 to 3 days or even a week after training, please don’t panic, this is normal DOMS [Delayed Onset Muscle Soreness]. The emergence of DOMS is not a bad thing at the most of the times and it is a positive feedback from your body.

If you are experiencing [joint discomfort] or [joint pain] during the training s, please stop training immediately, use ice compresses to cover the discomfort area and contact your doctor.

Course recommendations

Please follow suitable diet plan, control calorie intake and combine with macronutrient, for the purpose of reducing fat.

It is recommended to train 4 days a week, one course per training session, schedule own arrangements for the rest of days.

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