3 running interval training menus to help you burn more fat.

Interval training (interval training)

Interval training is a concept of "high strength and low + Low intensity” allows you to consume more calories in a short time and improve your sports performance!

The most common exercise method when running! Long-term low-intensity aerobic jogging may be boring and easy to adapt! Come and try the running interval training!

Three running interval training menus will help you burn more fat.

I. Standard interval training

3~5 minutes of warm-up (jogging slowly, warm-up with low intensity cycles)

6~8 times: 1 minute medium or high intensity, followed by 1 minute low intensity

3~5 minutes of relaxation (jogging slowly, low intensity cycles to relieve the body)

2. Pyramid interval training (Pyramid)

3~5 minutes of warm-up

30 seconds of high intensity + 1 minute low intensity

45 seconds high intensity + 1 minute low intensity

60 seconds high intensity + 1 minute low intensity

90 seconds high intensity + 1 minute low intensity

60 seconds high intensity + 1 minute low intensity

45 seconds high intensity + 1 minute low intensity

30 seconds high intensity + 1 minute low intensity

3~5 minutes of easing

3. Intermittent training to simulate sports behavior

In various sports (basketball, volleyball, football, baseball, etc.), the intensity and time of exercise are unpredictable. You can mix different times, intensity and times by yourself. In a number of times, when the energy used is very large, the rest time can increase accordingly.

3~5 minutes of warm-up

2 times: 2 minutes of medium or high intensity + 1 minute of low intensity

4 times: 30 seconds of high intensity + 30 seconds of low intensity

6~10 times: 60 meters of sprint + 90 seconds of rest

3~5 minutes of easing

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Further reading:

Powerful fat burning! 28-minute HIIT fat loss video tutorial

The benefits and principles of high-intensity intermittent training

Fat loss fitness training plan, powerful fat burning!