Efficient Fat-Burning Training System: From Beginner to Advanced HIIT

Course Overview

This program adopts a phased intensity progression model, consisting of 4 stages and 22 training units to achieve efficient fat burning through scientifically arranged interval training. All exercises are biomechanically optimized to ensure safety and effectiveness.

Module 1: 12-Minute Tabata Blast (Daily Training)

1.1 12-Minute Tabata Blast Protocol

 Training Principle: 20-second high-intensity + 10-second rest cycle

 Target Group: Individuals with weak physical fitness

1.2-1.9 Core Action Sequence

 Burpee (Full-body explosive power)

 Triple Squat (Lower limb endurance)

 Hand-to-Ground Jump (Cardio enhancement)

 Supported Knee Tuck (Core activation)

 Ski Jump (Agility training)

 Alternating Lunge (Unilateral strength)

 Knee-to-Elbow Clap (Coordination training)

Module 2: HIIT Fat Burning Beginner (Every Other Day)

2.1 HIIT Fat Burning Beginner Protocol

 Structure: Dynamic warm-up + Main training + Static stretching

 Intensity Control: RPE6-7/10

2.2-2.11 Full Training Sequence

 Warm-up: Upper back stretch, Alternating hamstring stretch

 Main: Half squat, Plank leg lift, Good morning forward bend

 Advanced: Kneeling push-up, Saw plank

Module 3: HIIT Fat Burning Advanced (3x/Week)

3.1 HIIT Fat Burning Advanced Protocol

 New explosive training elements

 Reduced rest intervals to 15 seconds

3.2-3.6 High-Intensity Combo

 Mountain Climber (Core stability)

 Plank Lunge Twist (Rotational power)

 Butterfly Squat Jump (Lower limb explosion)

Module 4: HIIT Fat Burning Adaptation (2x/Week)

4.1 HIIT Fat Burning Adaptation Protocol

 Focus on movement pattern establishment

 Training:rest ratio of 1:2

4.2-4.7 Adaptation Content

 Basics: Mountain climber, Plank hold

 Activation: Core activation, Shoulder front stretch

Program Summary

 Scientific Progression: Complete transition from basic Tabata to advanced HIIT

 Action Optimization: All exercises include regression/progression options

 Safety: Equipped with dynamic warm-up and static stretching modules

Cycle: 8-week program, 4-5 sessions per week