With the 20-20-20 HIIT workout, which involves 20 seconds of intense exercise, 20 seconds of moderate activity, and 20 seconds of rest, exercisers will burn fat more effectively.
Exercise is an important part of a healthy lifestyle, offering many benefits beyond physical health, from improved cardiovascular health to enhanced mental well-being.
A common goal for those who exercise is to burn fat, which is difficult and time-consuming. However, according to experts, effective fat burning doesn't always require hours of sweating at the gym. In fact, with short workouts of 20 minutes or less, people can achieve noticeable results.
Andrew White, a certified personal trainer, recommends the 20-20-20 high-intensity interval training (HIIT) regimen. This is a highly effective workout that delivers results in just 20 minutes. The exercise alternates between three distinct phases: 20 seconds of high-intensity exercise, 20 seconds of recovery, and finally 20 seconds of rest.
This structured training approach makes workouts enjoyable and maximizes fat burning. During periods of high-intensity exercise, the body uses more stored fat for energy and increases heart rate. Short, light recovery periods allow for resuming breathing and full exertion in subsequent sets. When this cycle repeats, the cardiovascular system and muscles are stimulated, ultimately leading to increased calorie burning and fat loss.
In just 20 minutes, the 20-20-20 HIIT workout can help burn calories, boost metabolism, and accelerate fat-burning efforts, making it an effective option for people with busy schedules.
"After a HIIT workout, your body enters a state called post-exercise hyperoxygenation (EPOC). This means your body continues to burn calories at a rapid rate, even after you've stopped exercising. Think of it as a reward; you're not only burning calories during the workout, but also while resting," White explains.
A person is performing mountain climbers exercises (simulating outdoor mountain climbing). Photo: Freepik
To perform a 20-20-20 HIIT workout, begin with a thorough warm-up, spending two minutes jogging, jumping rope, or stretching. Then, choose exercises such as push-ups with jumping jacks, sprints, mountain climbers, dumbbell throws, or leg raises. The goal is to rapidly increase your heart rate.
For the first 20 seconds, you perform these movements quickly, pushing yourself to the limit. For the next 20 seconds, you moderate your activity to regain your breath, transitioning from high-intensity movements to gentler ones. For example, if you were sprinting, you could switch to walking. For the final 20 seconds, you rest, taking deep breaths to allow your body to recover. You repeat this cycle for 20 minutes.
After completing your workout, spend 3-5 minutes cooling down with gentle stretching exercises, focusing on the muscle groups you worked the most.
White emphasized that beginners should prioritize safe and appropriate exercises when starting out with HIIT.
"Remember to consult with healthcare professionals if you have any health problems," she said.
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