Do you want to lose weight? These workouts burn fat!
Cardio training is especially recommended for beginners. It is based on long-term, moderate intensity effort, thanks to which the body's endurance is strengthened. Oxygenation strengthens the heart and when used several times a week it leads to the loss of extra pounds. The most popular forms are running (outdoors or on a treadmill), cycling (in a fitness club it can be group spinning activities), rollerblading or swimming.
HIIT training is an intensive interval training. It consists in performing intervals, i.e. exercises of variable intensity. These exercises can be arbitrary, the essence of the training is to change their intensity - alternating the very intensive ones with those requiring moderate effort (e.g. cardio). Example of a series: 20 squats with load (intensive), 30 belly (moderate), 20 jumps with load (intensive), one minute of cycling (moderate), jumping (active break). We repeat the whole 5 times. We rest only after the end of the series.
HIIT training accelerates metabolism perfectly - the effect lasts up to 48 hours after its completion. Therefore, it burns fat extremely effectively and leads to visible effects in a short time. Its additional advantage is the short lead time of 15-30 minutes. However, it requires some training experience or the support of a personal trainer, who will watch over its proper course.
For men it is quite an obvious choice, but ladies often give up exercising with a higher load in fear of excessive muscle development. Meanwhile, this weight training gives great results in terms of body sculpting and weight loss! Exercise on resistance machines or with training accessories: kettles, bars or weights. The essence of the training consists in performing a small number of repetitions of each exercise (3-8 times in 5-7 series) with a high load. Recommended for more advanced people, beginners should use the support of a personal trainer, who will help to adjust the weight and ensure the correct body position.