{"id":20696,"date":"2023-12-14T07:38:37","date_gmt":"2023-12-14T07:38:37","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=20696"},"modified":"2023-12-19T05:54:12","modified_gmt":"2023-12-19T05:54:12","slug":"hit","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2023\/12\/14\/hit\/","title":{"rendered":"\u904b\u52d5\u5b8c\u9084\u80fd\u6301\u7e8c\u71c3\u8102\uff1fHIIT \u8a13\u7df4\u592a\u795e\u5947\uff01\u5f8c\u71c3\u6548\u61c9\u5feb\u901f\u6e1b\u8102\u6e1b\u80a5"},"content":{"rendered":"<div class=\"hello-before-content\" id=\"hello-2998834980\"><a href=\"https:\/\/oneyogaonline.com\/courses\/arm-balance-free\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2026-03-18 at 10.43.56\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2026\/03\/WhatsApp-Image-2026-03-18-at-10.43.56.jpeg\" alt=\"\"  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\/><\/a><\/div><p>\u5728\u9ad8\u5ea6\u7af6\u722d\u548c\u5145\u6eff\u58d3\u529b\u7684\u73fe\u4ee3\u793e\u6703\u4e2d\uff0c\u6211\u5011\u5f80\u5f80\u5fd9\u65bc\u61c9\u5c0d\u5404\u7a2e\u751f\u6d3b\u8207\u5de5\u4f5c\u4e2d\u7684\uff0c\u751f\u6d3b\u7bc0\u594f\u52a0\u5feb\u3001\u6642\u9593\u8b8a\u5f97\u66f4\u52a0\u5bf6\u8cb4\u3002\u8a31\u591a\u4eba\u5e38\u6703\u4ee5\u300c\u6c92\u6642\u9593\u300d\u70ba\u7406\u7531\u628a\u8a13\u7df4\u904b\u52d5\u64f1\u7f6e\u5728\u4ee3\u8fa6\u4e8b\u9805\u7684\u89d2\u843d\u4e2d\u3002HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08High-Intensity Interval Training\uff0c\u7c21\u7a31HIIT\uff09\u6703\u662f\u4f60\u7684\u597d\u9078\u64c7\uff01\u672c\u7bc7\u5c07\u4ecb\u7d39\u5927\u70ba\u6d41\u884c\u7684\u904b\u52d5\u65b9\u5f0f\u300cHIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u300d\uff0c\u89ba\u5f97\u81ea\u5df1\u6c92\u6709\u8db3\u5920\u7684\u6642\u9593\u904b\u52d5\u7684\u7df4\u7fd2\u8005\u53ef\u4ee5\u5617\u8a66\u770b\u770b\u4e0d\u4e00\u6a23\u7684\u9ad8\u6548\u8a13\u7df4\u65b9\u5f0f\uff0c\u8b93\u71c3\u8102\u6e1b\u80a5\u8b8a\u5bb9\u6613\uff01<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69dbaac3ecf44\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 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href=\"https:\/\/helloyogis.com\/magazine\/2023\/12\/14\/hit\/#%E6%96%B0%E6%89%8B%E5%85%A5%E9%96%80_HIIT_%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4\">\u65b0\u624b\u5165\u9580 HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/helloyogis.com\/magazine\/2023\/12\/14\/hit\/#HIIT%E5%BD%B1%E7%89%87%E6%8E%A8%E8%96%A6%EF%BD%9C30_%E5%88%86%E9%90%98_HIIT_%E5%85%A8%E8%BA%AB%E6%9C%89%E6%B0%A7%E8%A8%93%E7%B7%B4\">HIIT\u5f71\u7247\u63a8\u85a6\uff5c30 \u5206\u9418 HIIT \u5168\u8eab\u6709\u6c27\u8a13\u7df4&nbsp;<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BB%80%E9%BA%BC%E6%98%AF_HIIT_%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4%EF%BC%9F\"><\/span><strong>\u4ec0\u9ebc\u662f HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08High-Intensity Interval Training\uff09\u662f\u4e00\u7a2e\u7279\u6b8a\u7684\u8a13\u7df4\u5065\u8eab\u6a21\u5f0f\uff0cHIIT \u7684\u57fa\u672c\u6982\u5ff5\u5c31\u662f\u5728\u77ed\u6642\u9593\u5167\u4ea4\u66ff\u9032\u884c\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\u548c\u4f11\u606f\uff0c\u9019\u7a2e\u904b\u52d5\u65b9\u5f0f\u76f8\u5c0d\u65bc\u50b3\u7d71\u7684\u6709\u6c27\u8a13\u7df4\uff0c\u7528\u76f8\u5c0d\u8f03\u77ed\u7684\u6642\u9593\u5c31\u80fd\u9054\u5230\u76f8\u7576\u6548\u679c\u3002\u4e5f\u6709\u4e00\u4e9b<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32656951\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u7814\u7a76<\/a>\u767c\u73feHIIT\u4e0d\u50c5\u80fd\u5728\u904b\u52d5\u671f\u9593\u71c3\u71d2\u5361\u8def\u91cc\uff0c\u9084\u80fd\u5728\u904b\u52d5\u5f8c\u7684\u6642\u9593\u5167\u4fdd\u6301\u8eab\u9ad4\u8655\u65bc\u5361\u8def\u91cc\u71c3\u71d2\u7684\u72c0\u614b\uff0c\u9019\u7a2e\u88ab\u7a31\u70ba\u300c<a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0189590\" target=\"_blank\" rel=\"noreferrer noopener\">\u5f8c\u71c3\u6548\u61c9<\/a>\u300d\uff0c\u5373\u4f7f\u4f60\u5728\u7df4\u7fd2 HIIT \u5f8c\u53ea\u505a\u4e00\u4e9b\u65e5\u5e38\u6d3b\u52d5\uff0c\u4e5f\u80fd\u6301\u7e8c\u6d88\u8017\u8102\u80aa\u3002<\/p><figure class=\"wp-block-image size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/141.jpeg\" alt=\"\" class=\"wp-image-20698\" width=\"784\" height=\"588\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/141.jpeg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/141-300x225.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/141-768x576.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/141-600x450.jpeg 600w\" sizes=\"(max-width: 784px) 100vw, 784px\" \/><figcaption>Photo credit by&nbsp;<strong>&nbsp;<\/strong><a href=\"https:\/\/elements.envato.com\/asian-woman-doing-mountain-climber-in-training-gym-JGV2RAA\" target=\"_blank\" rel=\"noreferrer noopener\">cait00sith<\/a><\/figcaption><\/figure><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%80%8E%E9%BA%BC%E5%81%9A_HIIT_%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4%EF%BC%9F\"><\/span><strong>\u600e\u9ebc\u505a HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff1f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u53ef\u4ee5\u62c6\u5206\u6210\u300c\u9ad8\u5f37\u5ea6\u300d\u548c\u300c\u9593\u6b47\u8a13\u7df4\u300d\u5169\u500b\u90e8\u5206\uff1a\u5148\u4f86\u770b\u300c\u9ad8\u5f37\u5ea6\u300d\uff0c\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4\u662f\u6307\u5728\u904b\u52d5\u6642\u628a\u5fc3\u5f8b\u76ee\u6a19\u8a2d\u5b9a\u5728\u6700\u5927\u5fc3\u7387\u768480%\uff5e100%\u9593\uff0c\u56e0\u6b64\u7df4\u7fd2\u5f37\u5ea6\u9700\u8981\u6975\u9ad8\u3002\u8a13\u7df4\u5167\u5bb9\u53ef\u4ee5\u5f9e\u7c21\u55ae\u6613\u4e0a\u624b\u7684\u6709\u6c27\u904b\u52d5\u958b\u59cb\uff0c\u50cf\u662f\u958b\u5408\u8df3\u3001\u77ed\u8dd1\u3001\u55ae\u8eca\u3001\u8df3\u7e69\u3001\u6e38\u6cf3\u7b49\u7b49\uff0c\u8b93\u5fc3\u5f8b\u80fd\u5920\u62c9\u9ad8\u7684\u9805\u76ee\u5373\u53ef\uff0c\u7576\u4f60\u6709\u4e00\u5b9a\u7684\u8a13\u7df4\u57fa\u790e\u5f8c\u53ef\u4ee5\u5617\u8a66\u706b\u7bad\u63a8 ( Thruster \uff09\u3001\u767b\u5c71\u8005 ( Mountain Climber ) \u3001\u6df1\u8e72\u8df3 ( Squat jump ) \u7b49\u7b49\u66f4\u9ad8\u5f37\u5ea6\u7684\u7df4\u7fd2\uff0c\u4ee5\u555f\u52d5\u8eab\u9ad4\u5927\u90e8\u5206\u808c\u8089\u70ba\u76ee\u6a19\u4e26\u4e14\u6839\u64da\u81ea\u5df1\u7684\u8eab\u9ad4\u80fd\u529b\u4f86\u8abf\u6574\u8a13\u7df4\u5f37\u5ea6\u3002<\/p><p>\u300c\u9593\u6b47\u8a13\u7df4\u300d\u5c31\u662f\u53ea\u5728\u8a13\u7df4\u8207\u4f11\u606f\u4e4b\u9593\u505a\u4ea4\u66ff\uff0c\u901a\u5e38\u4fdd\u6301\u300c\u9ad8\u5f37\u5ea6\u300d\u6709\u6c27\u8a13\u7df41\u5206\u9418\uff0c\u63a5\u8457\u4f11\u606f1\uff5e3\u5206\u9418\uff0c\u9078\u64c7\u8a13\u7df4\u8207\u4f11\u606f\u7684\u6bd4\u4f8b\u57281:1\uff5e1:3\u4e4b\u9593\uff0c\u4e26\u4e14\u6301\u7e8c\u8a13\u7df4 15 \u7d44\uff0c\u56e0\u6b64\u5be6\u969b\u4fdd\u6301\u9ad8\u5f37\u5ea6\u6709\u6c27\u7684\u6642\u9593\u6703\u662f\u5728\u7e3d\u8a13\u7df4\u6642\u9577\u7684\u4e00\u534a\u81f3 1\/3\uff0c\u9019\u6a23\u7684\u8a2d\u5b9a\u539f\u56e0\u662f\u56e0\u70ba\u78ba\u4fdd\u7df4\u7fd2\u8005\u7dad\u6301\u6240\u9700\u7684 HIIT \u904b\u52d5\u5f37\u5ea6\u3002\u800c\u7576\u4f60\u540c\u6642\u9054\u5230\u300c\u9ad8\u5f37\u5ea6\u300d\u548c\u300c\u9593\u6b47\u8a13\u7df4\u300d\u7684\u5169\u7a2e\u689d\u4ef6\uff0c\u4e26\u4e14\u95dc\u6ce8\u81ea\u5df1\u7684\u5fc3\u5f8b\u72c0\u614b\uff0c\u624d\u69cb\u6210 HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u7684\u904b\u52d5\u65b9\u5f0f\u3002<\/p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/143.jpeg\" alt=\"\" class=\"wp-image-20700\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/143.jpeg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/143-300x225.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/143-768x576.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/143-600x450.jpeg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption>Photo credit by&nbsp;<strong>&nbsp;<\/strong><a href=\"https:\/\/elements.envato.com\/user\/diignat\" target=\"_blank\" rel=\"noreferrer noopener\">diignat<\/a><\/figcaption><\/figure><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"_HIIT_%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4%E7%9A%84%EF%BC%93%E5%A4%A7%E5%84%AA%E9%BB%9E\"><\/span><strong>&nbsp;HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u7684\uff13\u5927\u512a\u9ede<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%9F%AD%E6%99%82%E9%96%93%E5%85%A7%E5%BF%AB%E9%80%9F%E7%87%83%E8%84%82%E6%95%88%E6%9E%9C\"><\/span><strong>\u77ed\u6642\u9593\u5167\u5feb\u901f\u71c3\u8102\u6548\u679c<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>HIIT \u7684\u8a13\u7df4\u65b9\u5f0f\u5f37\u5ea6\u6bd4\u4e00\u822c\u7684\u6709\u6c27\u904b\u52d5\u9084\u8981\u5f37\uff0c\u56e0\u6b64\u76f8\u8f03\u65bc\u5176\u4ed6\u5f62\u5f0f\u7684\u904b\u52d5\uff0cHIIT \u6240\u6d88\u8017\u7684\u5361\u8def\u91cc\u66f4\u591a\u3002\u4e00\u822c\u6709\u6c27\u904b\u52d5\u9700\u8981\u6301\u7e8c\u4e0d\u9593\u65b7\u5730\u7dad\u6301\u52d5\u4f5c\u7684\u9032\u884c\uff0c\u800c HIIT \u8a13\u7df4\u4ee5\u9593\u6b47\u5faa\u74b0\u7684\u65b9\u5f0f\u9032\u884c\uff0c\u901a\u5e38\u4fdd\u6301\u7528\u76e1\u5168\u529b\u7684\u9ad8\u5f37\u5ea6\u6709\u6c27\u8a13\u7df41\u5206\u9418\u3001\u63a5\u8457\u4f11\u606f1\uff5e3\u5206\u9418\uff0c\u6301\u7e8c\u8a13\u7df415\u7d44\u7e3d\u597d\u5be6\u572830\uff5e45\u5206\u9418\u9593\uff0c\u5be6\u969b\u4e0a\u904b\u52d5\u7684\u6642\u9593\u53ef\u80fd\u53ea\u4f54\u4e86\u7e3d\u904b\u52d5\u6642\u9577\u76841\/2 \u81f3 1\/3\uff0c\u9019\u4e5f\u610f\u5473\u8457 HIIT \u7684\u8a13\u7df4\u6642\u9593\u6bd4\u4e00\u822c\u904b\u52d5\u8981\u77ed\u5f97\u591a\uff0c\u537b\u80fd\u66f4\u5feb\u901f\u71c3\u71d2\u5361\u8def\u91cc\u3002<\/p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/144.jpeg\" alt=\"\" class=\"wp-image-20701\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/144.jpeg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/144-300x225.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/144-768x576.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/144-600x450.jpeg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption>Photo credit by&nbsp;<strong>&nbsp;<\/strong><a href=\"https:\/\/elements.envato.com\/user\/DragonImages\" target=\"_blank\" rel=\"noreferrer noopener\">DragonImages<\/a><\/figcaption><\/figure><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BE%8C%E7%87%83%E6%95%88%E6%87%89%E7%B7%B4%E5%BE%8C%E6%8C%81%E7%BA%8C%E7%87%83%E8%84%82\"><\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0189590\" target=\"_blank\" rel=\"noopener\">\u5f8c\u71c3\u6548\u61c9<\/a><strong>\u7df4\u5f8c\u6301\u7e8c\u71c3\u8102<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u8a31\u591a\u7814\u7a76\u90fd\u8b49\u5be6\u5728\u505a\u5b8cHIIT\u5f8c\u6703\u7522\u751f\u300c<a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0189590\" target=\"_blank\" rel=\"noreferrer noopener\">\u5f8c\u71c3\u6548\u61c9<\/a> EPOC\u300d\uff0c\u8b93\u8eab\u9ad4\u6301\u7e8c\u71c3\u71d2\u8102\u80aa\u3002\u5f8c\u7136\u6548\u61c9\u662f\u6307\u7576\u6211\u5011\u7d50\u675f\u904b\u52d5\u5f8c\uff0c\u8eab\u9ad4\u4f9d\u7136\u80fd\u5920\u6301\u7e8c\u6d88\u8017\u71b1\u91cf\uff1b\u6709<a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0189590\" target=\"_blank\" rel=\"noreferrer noopener\">\u7814\u7a76<\/a>\u8868\u660e\uff0cHIIT \u7684\u8a13\u7df4\u5c31\u5177\u6709\u5f8c\u7136\u6548\u61c9\uff0c\u5728 HIIT \u591a\u6b21\u5faa\u74b0\u9ad8\u5f37\u5ea6\u8a13\u7df4\u5f8c\uff0c\u51fa\u4e86\u7576\u4e0b\u5fc3\u7387\u6703\u9054\u5230\u71c3\u8102\u6548\u679c\u5916\uff0c\u808c\u8089\u7684\u75b2\u52de\u611f\u6703\u4f7f\u8eab\u9ad4\u555f\u52d5\u4e00\u7a2e\u795e\u5947\u7684\u4fee\u5fa9\u6a5f\u5236\uff0c\u70ba\u4e86\u8b93\u8eab\u9ad4\u6062\u5fa9\u5230\u6b63\u5e38\u7684\u72c0\u614b\uff0c\u8eab\u9ad4\u6703\u81ea\u52d5\u6d88\u8017\u6c27\u6c23\u9032\u884c\u4fee\u5fa9\u71c3\u8102\uff0c\u4e5f\u5c31\u6703\u555f\u52d5\u300c<a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0189590\" target=\"_blank\" rel=\"noreferrer noopener\">\u5f8c\u71c3\u6548\u61c9<\/a>\u300d\uff0c\u9054\u5230\u5b8c\u6210\u8a13\u7df4\u5f8c\u6301\u7e8c\u71c3\u8102\u7684\u6548\u679c\u3002<\/p><div class=\"hello-15-p\" id=\"hello-3272864816\"><a href=\"https:\/\/oneyogaonline.com\/courses\/ryt200-trial-2025\/\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-12-04 at 12.55.46\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2022\/07\/WhatsApp-Image-2025-12-04-at-12.55.46-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%B9%AB%E5%8A%A9%E6%8F%90%E5%8D%87%E5%BF%83%E8%82%BA%E8%83%BD%E5%8A%9B\"><\/span><strong>\u5e6b\u52a9\u63d0\u5347\u5fc3\u80ba\u80fd\u529b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><p>\u5728\u505a HIIT \u6642\uff0c\u9ad8\u5f37\u5ea6\u7684\u8a13\u7df4\u8981\u6c42\u8eab\u9ad4\u63d0\u4f9b\u66f4\u591a\u6c27\u6c23\u548c\u71c3\u6599\uff0c\u9019\u4e5f\u610f\u5473\u8457\u5fc3\u81df\u5fc5\u9808\u66f4\u52a0\u5f37\u529b\u5730\u6cf5\u8840\u4ee5\u6eff\u8db3\u808c\u8089\u7684\u9700\u6c42\uff0c\u4e26\u4e14\u900f\u904e\u9019\u6a23\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\u53ef\u4ee5\u63a8\u52d5\u8eab\u9ad4\u7684\u6c27\u6c23\u651d\u53d6\u91cf\u9054\u5230\u6700\u9ad8\uff0c\u4e5f\u5c31\u80fd\u5e6b\u52a9\u63d0\u9ad8\u6700\u5927\u651d\u6c27\u91cf\uff0c\u8868\u793a\u8eab\u9ad4\u80fd\u66f4\u6709\u6548\u5730\u5229\u7528\u6c27\u6c23\uff0c\u9019\u5c0d\u65bc\u63d0\u5347\u5fc3\u80ba\u80fd\u529b\u4e5f\u662f\u6709\u6240\u5e6b\u52a9\u7684\uff0c\u56e0\u6b64\u4e5f\u6709\u8a31\u591a\u904b\u52d5\u54e1\u6703\u628a\u52a0\u5165\u5230\u8a13\u7df4\u9805\u76ee\u4e2d\u3002<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/145.jpeg\" alt=\"\" class=\"wp-image-20702\" srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/145.jpeg 1000w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/145-300x225.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/145-768x576.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2023\/12\/145-600x450.jpeg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><figcaption>Photo credit by&nbsp;<a href=\"https:\/\/elements.envato.com\/full-length-of-young-woman-in-sportswear-having-do-JWCU37T\" target=\"_blank\" rel=\"noreferrer noopener\">Prostock-studio<\/a><\/figcaption><\/figure><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%B0%E6%89%8B%E5%85%A5%E9%96%80_HIIT_%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4\"><\/span>\u65b0\u624b\u5165\u9580 HIIT <strong>\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><p>HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u6709\u8457\u56b4\u683c\u7684\u57f7\u884c\u6a19\u6e96\uff0c\u901a\u5e38\u6703\u662f\u91dd\u5c0d\u904b\u52d5\u54e1\u3001\u6709\u904b\u52d5\u57fa\u790e\u3001\u771f\u6b63\u6709\u8a13\u7df4\u898f\u5283\u4eba\uff0c\u5c0d\u65bc\u6c92\u6709\u904b\u52d5\u57fa\u790e\u7684\u4eba\u4f86\u8aaa\u6703\u662f\u4e00\u500b\u5f88\u5927\u7684\u6311\u6230\uff0c\u5149\u662f\u9700\u8981\u628a\u5fc3\u7387\u63d0\u9ad8\u81f3\u6700\u5927\u5fc3\u5f8b\u7684 80% \u4ee5\u4e0a\u5c31\u5df2\u7d93\u6709\u9ede\u56f0\u96e3\uff0c\u56e0\u6b64\u5728\u8a13\u7df4\u521d\u671f\u4f60\u53ef\u4ee5\u5148\u8a55\u4f30\u81ea\u5df1\u7684\u80fd\u529b\u7e2e\u77ed\u8a13\u7df4\u6642\u9593\u4e26\u62c9\u9577\u4f11\u606f\u904e\u7a0b\uff0c\u4e0d\u4e00\u5b9a\u8981\u5b8c\u5168\u9075\u7167 HIIT \u7684\u5b89\u6392\u53ea\u662f\uff0c\u671d\u8457\u9019\u500b\u76ee\u6a19\u524d\u9032\u5373\u53ef\uff0c\u53ef\u4ee5\u5148\u5617\u8a66\u8ddf\u7df4\u5f71\u7247\uff0c\u4e86\u89e3\u898f\u5f8b\u4e26\u627e\u5230\u81ea\u5df1\u63d0\u5347\u5fc3\u5f8b\u4e14\u80fd\u5920\u5805\u6301\u7684\u6709\u6c27\u8a13\u7df4\u5f8c\u518d\u5617\u8a66\u81ea\u5df1\u5b89\u6392\uff0c\u4e26\u5617\u8a66\u57f7\u884c HIIT \u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u8a08\u756b\u3002<\/p><h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"HIIT%E5%BD%B1%E7%89%87%E6%8E%A8%E8%96%A6%EF%BD%9C30_%E5%88%86%E9%90%98_HIIT_%E5%85%A8%E8%BA%AB%E6%9C%89%E6%B0%A7%E8%A8%93%E7%B7%B4\"><\/span><strong>HIIT\u5f71\u7247\u63a8\u85a6\uff5c30 \u5206\u9418 HIIT \u5168\u8eab\u6709\u6c27\u8a13\u7df4&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"30 MIN FULL BODY CARDIO HIIT Workout (Intense, No Equipment)\" width=\"1300\" height=\"731\" src=\"https:\/\/www.youtube.com\/embed\/Urx4gMA2-Kw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure><p>\u5f71\u7247\u4e2d\u96d6\u7136\u6c92\u6709\u9054\u5230\u56b4\u5bc6\u7684 HIIT \u8a13\u7df4\u6a19\u6e96\u6a21\u5f0f\uff0c\u7e2e\u77ed\u6642\u9593\u8b93\u521d\u5b78\u8005\u53ef\u4ee5\u66f4\u5bb9\u6613\u719f\u6089\u8a13\u7df4\u65b9\u5f0f\uff0c\u6709\u53ef\u4ee5\u53c3\u8003\u5f71\u7247\u4e2d\u7684\u52d5\u4f5c\u7de8\u6392\u81ea\u5df1\u5c08\u5c6c\u7684 HIIT \u8a13\u7df4\u5594\uff01<\/p><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>\u60f3\u8207\u66f4\u591a\u745c\u73c8\u7df4\u7fd2\u8005\u4e00\u8d77\u8a0e\u8ad6\u745c\u73c8\u76f8\u95dc\u8a71\u984c\u55ce\uff1f\u60f3\u5b9a\u671f\u6536\u5230 Hello Yogis \u6700\u65b0\u6d3b\u52d5\u8cc7\u8a0a\u8207\u7cbe\u9078\u6587\u7ae0\u55ce\uff1f\u6b61\u8fce\u8a02\u95b1 Hello Yogis \u96fb\u5b50\u5831\u8207\u52a0\u5165 LINE \u793e\u7fa4\uff0c\u4e00\u8d77\u804a\u804a\u6bcf\u65e5\u745c\u73c8\u8a71\u984c\u3001\u7372\u53d6\u6700\u65b0\u6d88\u606f\u5427\uff01<\/p><div class=\"hello-content-4\" id=\"hello-249066661\"><a href=\"https:\/\/82df2b4a.sibforms.com\/serve\/MUIFAOJ8ldx4mBJsid02Z9srcdCP-EbhSYtElydclF2Lyb7NdVbERB0d4NmuYu_eawDPR01xvGGPStiRzJHyX83Yjd_CFI73AJ1kS7hK-Dzjyz0kUtJ8BLbkNnep5aTDAkVkWYp6pWVZr2X_LXL9i9mAOMQShp_GN1PGto9PVgAFWyBApeAOkW3NiNIzb1uPmyDbbXGjRgBnHAmJ\" target=\"_blank\" aria-label=\"WhatsApp Image 2025-07-15 at 00.27.11\"><img src=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg\" alt=\"\"  srcset=\"https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11.jpeg 1600w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-300x100.jpeg 300w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1024x341.jpeg 1024w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-768x256.jpeg 768w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-1536x512.jpeg 1536w, https:\/\/helloyogis.com\/magazine\/wp-content\/uploads\/sites\/2\/2025\/07\/WhatsApp-Image-2025-07-15-at-00.27.11-600x200.jpeg 600w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" width=\"1600\" height=\"533\"   \/><\/a><\/div><p>\u52a0\u5165LINE\u793e\u7fa4\uff1a<a href=\"http:\/\/helloyogis.media\/4qexw6\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/4qexw6<\/a><\/p><p>\u8a02\u95b1\u96fb\u5b50\u5831\uff1a<a href=\"http:\/\/helloyogis.media\/4zxaps\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/helloyogis.media\/4zxaps<\/a><\/p><div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div><p>Cover photo credit by&nbsp;<a href=\"https:\/\/elements.envato.com\/sporty-woman-doing-jumping-squats-exercise-on-stai-SVVGTCT\" target=\"_blank\" rel=\"noopener\">halfpoint<\/a><\/p><hr class=\"wp-block-separator\" \/><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/05\/12\/crossfit\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u745c\u73c8\u4eba\u7684\u8de8\u754c\u6311\u6230\uff01CrossFit \u65b0\u624b\u5165\u9580\u6307\u5357\uff0c\u5e36\u4f60\u63a2\u7d22\u81ea\u5df1\u672a\u77e5\u7684\u6975\u9650<\/a><\/p><p>\u63a8\u85a6\u95b1\u8b80\uff1a<a href=\"https:\/\/helloyogis.com\/magazine\/2023\/09\/21\/fat-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 \u500b\u6700\u5f37\u71c3\u8102 Youtuber\uff5c\u9ad8\u6548\u7206\u6c57\u7626\u8eab\u5f71\u7247\u63a8\u85a6\uff0c\u627e\u5230\u5c08\u5c6c\u4f60\u7684\u6e1b\u8102\u6559\u7df4\uff01<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>\u4f60\u6709\u807d\u904eHIIT\u55ce\uff1fHIIT\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4High-Intensity Interval Training 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