To lose excess body fat, we need to keep our body's calorie output greater than our body's calorie intake so that we can create a calorie deficit that will allow you to slowly lose weight.

Exercise is the main way to boost your body's calorie output. We can choose low to moderate intensity aerobic exercises such as running, cycling, swimming and ball games to boost calorie consumption and promote fat burning.

For those who have a certain level of exercise, you can also increase the intensity of your training and choose high-intensity training to avoid a bottleneck in weight loss, such as HIIT interval training and rope skipping, which can quickly raise your heart rate and allow your body to enter a continuous fat burning state in just 20 minutes each time, and also prevent muscle loss and achieve fat burning and shaping effects.

For people who are usually busy, high-intensity interval training requires less time and is more efficient in burning fat, so you can use your spare time to complete your workout at home and achieve the effect of weight loss and shaping at home in winter.

However, there is one thing to note: some people with poor physical fitness and some hypertensive disorders are not suitable for high-intensity interval training to avoid fitness easily becoming injury.

Different people are suitable for different exercise content, here only recommended for people with strong athletic ability to carry out high-intensity interval training to brush fat, the physical base of poor people can choose low-intensity exercise, gradually strengthen physical fitness and then try high-intensity training, this will be safer and more effective.

The following is a set of high-intensity interval training that can be done at home, a total of 7 movements, see how many rounds you can insist on.

Movement 1: Open and closed jumps (20-30 seconds)

Movement 2: Forward arrow squats (10-15 reps)

Movement 3: High five open and closed jumps (10-20 seconds)

Movement four: simplified bobbies (8-10 reps)

Movement five: Mountain run (20-30 seconds)

Movement six: Big word jumps (8-10 reps)

Movement 7: Jumping arrow squat (8-10 reps)

Repeat the whole set of movements for 4-5 cycles, with a rest period of about 30 seconds between movements, so as to maintain a fat burning heart rate, and train every other day.

Finally, we also need to manage our diet in parallel, drink more water, make three regular meals, cook our own meals, choose natural, low-calorie foods and have fewer gatherings and takeaways.

Cut out all kinds of high-calorie foods, especially snacks and milk tea, to avoid a calorie surplus, so as to effectively boost the calorie gap and promote a reduction in body fat rate.