Losing weight is something that most obese people want to accomplish. However, weight loss cannot be done with brute force, to improve fat burning efficiency, we also need to choose the right method in order to scientifically slim down and reduce the chances of gaining weight.

Many people fail to lose weight and their bodies rebound after weight loss, these are the result of the wrong method of weight loss. Before losing weight, we need to know what the focus of weight loss is, in order to avoid misconceptions, less detours and more efficient exercise.

The key to weight loss is fat loss. Only by losing excess body fat while retaining muscle will you be able to maintain a vigorous metabolic level and avoid body rebound after you have lost weight.

Muscle is a valuable tissue in the body and is key in determining basal metabolic value. We need to avoid losing muscle while losing fat, otherwise your body's basal metabolic value will follow suit, and your body will be prone to regain weight.

And to lose fat without losing muscle, we need to control our daily calorie intake not to fall below the basal metabolic value, but we also need to pay attention to the supplementation of high protein foods to give raw material support to our muscles in order to reduce the loss of muscle.

In addition, when it comes to exercise, we should not only do aerobic exercise, but add strength training to enhance muscle dimension and reduce muscle loss.

Long periods of low to medium intensity aerobic exercise may cause muscle wastage, so we need to control the duration of aerobic exercise while adding some compound strength movements, which will trim your body curves and also allow you to burn more calories every day without realising it, intermittently having a fat burning effect.

For those who don't have much time for systematic exercise, we suggest you start with HIIT interval training, which is a combination of aerobic and anaerobic exercises that takes less time and can quickly raise your heart rate and get your body into a fat-burning state, as well as building muscle mass and retaining your body's muscle mass.

How to start HIIT interval training? If you're new to HIIT, you can shorten the length of your workout and extend the rest time between sets.

Although the fat-burning and sculpting effects of the lower-rated version of the workout will be compromised, this way you can stick with it and avoid the thought of giving up if your fitness can't keep up.

After a period of time, your athletic ability will improve, so we can extend the length of the movements and shorten the interval time between sets to achieve the effect of HIIT interval training.

Movement 1: Open and closed jumps (hold for 30-45 seconds)

Movement 2: Freehand squats (hold for 10-15 reps)

Movement 3: Single leg hip bridge knee lifts (10-15 reps on each side)

Movement 4: Jumping arrow squat (hold for 10-15 reps)

Movement 5: Oblique backward angled arrow squat (10-15 reps on each side)

Movement 6: Plank back raises (hold for 10-15 reps)

Suggestions: Rest 30-45 seconds between each movement, cycle 3-4 times through the set. Muscle soreness will occur after training and will take time to repair, so just keep training every other day.