The aim of weight loss is to lose weight and get a great body at the same time. The key to losing weight is to reduce body fat, lose body fat and get a great body.

This requires us to start with two aspects: scientific dietary management and adherence to fitness workouts in order to boost the body's calorie gap and promote a reduction in body fat percentage.

When it comes to diet, we need to get a handle on it, and it is not the case that eating less is better.

Our calorie intake should be lower than the total body metabolism and at the same time greater than the body's basal metabolic value, so that you allow your body to run a healthy metabolism and avoid the muscle loss problems that occur with poor nutrition, in order to reduce the chances of regaining weight.

We need to have regular meals and replace all kinds of high calorie foods with low calorie foods so that we don't starve ourselves and lose weight in a healthy way at the same time.

And when it comes to fitness workouts, we can't just do cardio, but add strength training.

Muscles are the body's energy-consuming tissues, and excessive aerobic exercise will only cause muscle wastage, while insisting on strength training will preserve muscles, enhance body proportions and create a lean physique.

Therefore, when working out, you should combine strength training with aerobic exercise to lose fat but not muscle, so that your body line will look better after slimming down, and the chance of regaining weight will be reduced.

However, most modern people are busy with work and life and do not have much time for exercise. It is very rare to find half an hour to exercise every day, so they cannot do systematic fitness training.

At this time, we can choose HIIT interval training, which is a high-intensity training that is a combination of aerobic and anaerobic exercises that can quickly raise the heart rate, promote the body to burn fat, and also build muscle and prevent muscle loss.

It takes only 20 minutes each time to achieve the effect of an hour of jogging, which helps to develop a lean physique and is ideal for busy people who want to lose weight and get in shape.

Here's a set of HIIT interval workouts that you can start at home and use up in your spare time, taking just 20 minutes each time.

At first, you can lower the intensity of your training, gradually improve your cardio, and as your physical endurance improves, you can then perform standard HIIT interval training, which will reduce the chance of injury and make it easier to stick to, and you can get in shape faster.

Movement 1: Deep squat + front kick (10-15 reps)

Movement 2: Push-ups (10-15 reps)

Movement 3: Prone straddle hike (10-15 reps)

Movement 4: Bobbi jump (8-10 reps)

Movement 5: Supine leg lifts (10-15 reps)

Movement 6: ski jump (10-15 reps)

If you have a poor fitness base and are overweight, we suggest you start with low intensity training such as jogging and brisk walking. After a period of time, as your body fat percentage decreases and your physical endurance improves, you can then try HIIT interval training.