Anaerobic intervals (Interval Training) can build muscle and reduce fat, and the time required is more than half that of traditional aerobic training. Therefore, athletes, bodybuilders, and even ordinary citizens have begun to perform anaerobic intervals. However, this training method is actually quite strenuous. Therefore, in order to allow friends who are new to fitness to try anaerobic intervals, here are three simple entry-level training plans. When you can complete these trainings with confidence, you can challenge more difficult ones. training!

Training plan 1: Manual anaerobic intervals

This training requires no equipment and only has 3 movements, making it very suitable for novices.

Do each movement 20 times, rest for 20-30 seconds, then do the next movement, and repeat this cycle at least 4 times.

1. Body weight squat

2. Push-ups

3. Sit-ups

Training Plan 2: Dumbbell Anaerobic Interval

This exercise requires the use of dumbbells, so if you have a pair of Dumbbells at home, you can do it at home.

Do each movement for 20 seconds, rest for 20-30 seconds, then do the next movement, and repeat this cycle at least 4 times.

1. Dumbbell press

2. Dumbbell push-ups

3. Lunge biceps curl

4. Turn while holding an object

Training plan three: Jump training

Among the three exercises, this one is the most difficult because the training movements all involve jumping, so you will soon feel your heart beating faster and sweating profusely.

Do each movement for 30 seconds, rest for 30-40 seconds, then do the next movement, and repeat this cycle at least 4 times.

1.Jack jump

2. Squat jump

3. Burpee

4. High leg jump