Eid al-Adha |Wishes|Sunnahs|Purpose and rules of sacrifice

Eid al-adha |Wishes |Sunnahs |Purpose and rules of sacrifice


Eid al-Adha (romanized: ʿīd al-ʾaḍḥā, Arabic: عيد الأضحى‎, lit. ‘Feast of the Sacrifice’,  or Qurban Bayrami (Azerbaijani: Qurban Bayramı),  Eid Qurban (Persian: عيد قربان‎),  Tafaska tameqrant (Berber languages: Amazigh), also named the “Festival of the Sacrifice“, is the second of two Islamic holidays celebrated global each year (the new being Eid al-Fitr), and reflected the holier of the two.

It honor’s the willingness of Ibrahim (Abraham) to sacrifice his son (Ismail) as an act of compliance to God’s command. But, earlier Ibrahim could sacrifice his son, God providing a lamb to sacrifice in its place. In honor of this intervention, an animal, typically a sheep, is sacrificed ritualistically and separated into three parts. One share is given to the needy and poor, another is reserved for home, and the third part is given to relatives.

Eid ul-Adha 2020:

eid ul adha in pakistan 2020
Idul Adha in indonesia 2020
Bakr Id/eid ul Adha in india 2020
Eid al-Adha in Bangladesh
Id el Kabir in Nigeria in 2020

Eid Mubarak:

Eid ul Adha wishes

Sunnahs of Eid al Adha and Eid Prayer:

1- Wake up early in the morning near at sunrise.

2- Clean your teeth with brush or Miswak.

3- Then Take a bath.

4- You should wear your new clothes on this day of eid.

5- Apply Perfume or scent.

6- Not to eat and drink before the Eid prayer.

7- To recite the Takhir of Tashriq in a very loud voice while going for Eid prayerin mosqu

اَللهُ أَكْبَرُ ، اَللهُ أَكْبَرُ، اَللهُ أَكْبَرُ، لَا إِلَهَ إِلَّا اللهُ ، وَاللهُ أَكْبَرُ، اَللهُ أَكْبَرُ، وَلِلَّهِ الْحَمْدُ

(Allaahu akbar, Allaahu akbar, Allahu akbar laa ilaaha ill-Allaah, wa Allaahu akbar, Allaah akbar, wa Lillaah il-hamd (Allah is Most Great, Allah is most Great, Allah is most Great there is no god but Allah, Allah is Most great, Allah is most great, and to Allah be praise)  (Irwa Al Ghalil: 3 / 125)

8- Listening to Khutbah (Sermon) after contribution Eid Prayer. (An-Nasai: 1517)

9- Use twon different ways while going to mosque (masjid) and returning after offering Eid Prayers. (Sahih Bukhari: 986)

idul adha

Eid al- Adha Prayers:

Followers offer the Eid al-Adha (idul-adha) prayers at the mosque. The Eid al-Adha prayer is done any time after the sun is completely rises up to just earlier the arriving of Zohar time, on the 10th of the Dhu al-Hijjah. In the event of a force majeure (e.g. natural disaster), the prayer may be postponed to the 11th of Dhu al-Hijjah and also to the 12th of Dhu al-Hijjah.

Eid prayers need be offered in congregation(audience). Since participation of women in the prayer congregation differs from community to community. It consists of two rakats (units) with seven of takbirs in the first Raka’ah and a five Takbirs in the second Raka’ah. For Shia Muslims, Salat al-Eid varies from the five daily official prayers in that no adhan (call to prayer) or iqama (call) is prominent for the two Eid prayers.The salat (prayer) is formerly shadowed by the khutbah, or sermon, by the Imam.

At the assumption of the sermon and prayers, Muslims hold and exchange greetings with one another and saying that (Eid Mubarak), give gifts and visit to one another homes. Countless Muslims also take this chance to invite their more intelligent friends, co-workers, neighbours,  and classmates to their Eid festivities to superior acquaint them Muslim and Islam culture.

eid ul adha wishes

Purpose of Sacrifice “Qurbani” in Eid al-Adha (Idul Adha):

The goal of Qurbani or Sacrifice in Eid al-Adha(Idul Adha) is not almost shedding of the blood just for the sake of Allah. Its almost sacrificing something devotees pure love to Allah. It is also compulsory to share meat of the sacrificed animal in three equal parts -for relatives, animals and friends, and for poor and needy people.

The celebrationof eid –ul adha (عيد الأضحى‎) has a clear message of equality,devotion and kindness. It is believed that the meat of sacrificed animal will not reach to Allah, nor will the shedded blood, however what reaches him is the dedication of devotees.

Rules of Sacrifice in “Qurbani” in Eid al-Adha (Idul Adha)

Anyone who suggests to do the slaughter an animal on Eid al-Adha has to trail certain rules which are assumed below:

1- Sacrifice of an animal i.e sheep, cow or camel for Eid al Adha can only be done throughout the specified dates i-e After Eid Prayer (10th of Dhul Hijjah) and till before the sunset of 13th Dhul Hijjah. Whoever do not follow these dates then his expense is not valid. (Sahih Bukhari: 5545 and Sahih Muslim: 1141)

2- The animal to be sacrificed or devoted  has to be one of the cattle accepted by the Shariah, which are; Cattle, Camel, Sheep, Goat and sheep. (Surah Hajj 22:34 and Surah Al-Anaam 6:143)

3- goat or sheep is used as a single contribution and is adequate for one domestic whereas cow or camel can be shared by other seven people[Sahih Muslim: 1318(a) and 1961(a)]

4- Animal must be sacrificed has to be an adult and must have reached the age of stipulated in Shariah way.

  • Goat, either female or male, of at least one year old age.
  • Sheep, either female or male , of at minimum six months of age.
  • Cow, buffalo or ox of at least two years of age.
  • Camel, female or male, of at least five year old age

5- Animal should be a healthy one and must be free from clear defect. (Saheeh Al-Jami: 886)

6- One offering sacrifice should have only one purpose i.e forgoing in the name of the Allah and also the animal to be sacrificed is in his full ownership (it is not stolen or taken by force or in joint procession or held in pledge).

7- A person who means to offer sacrifice should not eliminate any hair, skin or animla from the sunset on the previous day of Dhul Qadah until the sacrifice of animal is done on the day of Eid (Qurban Bayramı)(Ibn Majah: 3150)

8- One should be killing the animal with his own hands in order to achieve the Sunnah.  Though, if one is not talented to do so then he can employ someone else to do the similar on his behalf but one should observer his slaughter / sacrifice. (Sahih Bukhari: 5554)

9- Reference the name of Allah and declaim Takbeer (Bismillah, Allahu Akbar) at the time of defeating the animal. (Sahih Bukhari: 5558)

10- Many academics are of the view that the meat of surrendered animal should be divide into equal three parts. One third part for the person (and his family) who is donation sacrifice, one third should be dispersed among the neighbours/relatives as gift and one third part should be given in assistance to poor people.

11- All parts of your sacrificed animal can be charity for personal benefit but none can be vended or given as payment (even to butcher as his wage) then, sacrifice will develop invalid. (Sahih Al-Jami: 6118)

idul adha 2020

Eid al-Adha (Idul Adha) Wishes,Quotes

Eid al-Adha quoyes and wishes are the one behavior yourself-court proclaim-calling you want to testify your appreciation towards your partners and family for the coming Eid. Eid al-Adha (Idul Adha), the holiest and most predicted Islamic holiday, is gain measured as one of the main celebration after fulfilment of Hajj. Muslims all the way through the world celebrate this following to religious cartoon and seriousness. Over this day, Muslims greet their influences and relatives and replicate closeness.

Eid ul Adha Messages in English, Bengali, Urdu, Arabic, hindi. Eid ul Adha Messages For Husband, Idul Adha Messages For Friends, Idul Adha Messages 2020, Eid ul Adha Messages SMS.

Eid greetings:

Idul Adha wishes
Eid ul Adha wishes
Idul Adha wishes
Eid ul Adha wishes
Eid ul Adha
Idul Adha wishes
Idul Adha wishes

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Best healthy snacks for kids for their school

Best healthy snacks for kids

Healthy Snacks for Your Kids Will Love:

Growing Kids consume more calories, so they get hungry between meals, so try healthy snacks for kids.  Packed snacks in the market get more attention from kids to remove their hunger, but most of them unhealthy. They are full of refined flour, sugars, and artificial components. So homemade snacks are preferred for them.Snack time is an excellent chance for your kid for some extra nutrients into his diet.

As an alternative to highly treated snack diets, fill your child’s stomach with whole foods that will offer nutrition and energy. Below mentioned is a list of snacks that are delicious and healthy. PopcornSome parents assume popcorn junk food, but it is truly a wholesome whole grain as it is full of fiber.

Popcorn is a healthy snack for kids, but the use of unhealthy toppings can change its behavior, so avoid it. You can use Air-pop popcorn, sprinkle it with a slight butter, and use cheese on top if you like topping on them. Please do much care while offering popcorn to toddlers as there if the risk of choking.

healthy snacks for kids

Celery with peanut butter and raisins:

Celery with peanut butter and raisins, occasionally named ants on a log, is an easy way to become your child to eat a vegetable.Cut a trunk of celery into three or four sections, spread peanut butter inside the celery, and place a few raisins on top of the peanut butter.

These three foods combination provide an excellent equilibrium of carbs, fat, and protein. Be sure to purchase peanut butter without sugar or vegetable oils.

healthy snacks for kids


Nuts are full of healthy fiber, along with fiber and antioxidants. Nutritional fat is very much crucial for assistant growth in children. Prefer Nuts with zinc such as Hemp Seeds, Pine Nuts Sunflower Seeds Chia Seeds, and Almonds.

Some Doctors may not recommend nuts for children due to the risk of an allergic reaction, but more evidence that is recent suggests that presenting nuts at an early age reduces this risk. However, nuts can be an unpleasant risk, so make sure your child can knob the texture before giving nuts.


Sliced pears with ricotta cheese:

Pears are a sugary delight, and slices of pears are easy for children to eat, so they prefer cutting it in slices when offering to children. Pears are rich in fiber and beneficial herbal composites. Spread each slice with ricotta cheese to add a delicious home of calcium and protein to your child’s snack.

healthy snacks for kindergartners

Cottage cheese:

Cottage cheese is a type of fresh and creamy cheese that is soft sufficient for toddlers to eat. It is full of protein and a good source of selenium, vitamin B12, and calcium. Vitamin B12 is essential for proper growth and brain development in kids.

You can serve cottage cheese as it is or do some topping with fresh or dried out fruit. You can use it as a creamy spread on wheat toast.

ideas for healthy snacks

Veggie pita pocket:

Some parents agreed it is very much hard to get their kids to eat vegetables. However, if you do some special with plants, they are more likely to try them.

Spread some hummus in a whole wheat pita pocket and slice up raw veggies, such as cucumbers, carrots, bell peppers, and lettuce. Try vegetables of your child’s choice and fill the pita.

Veggies are full of vital vitamins and minerals, and many kids don’t eat enough of them.

Hard-boiled eggs:

Hard-boiled eggs are a great source of the quick and high-protein treat. Eggs are home of nutritious and an excellent snack for kids. They deliver high-quality protein and several vitamins and minerals, including vitamin B12, selenium, and riboflavin.

They also hold lutein and zeaxanthin that are helpful for eye health. Moreover, they are among the best food homes of choline, a vitamin essential for proper brain development.

Baked sweet potato fries:

Sweet potatoes are among the richest sources of beta-carotene, a nutrient that can be converted into vitamin A by your body. It is very crucial for healthy eyes and skin. Home-based, baked sweet potato fries are a nutritious substitute to French fries.

Sweet potato fries are very easy to make. Ingredients you need are fresh sweet potato olive oil and salt  Remove Skin and slice the sweet potato. Put the potato in olive oil and scatter it with sea salt. Bake on a cookie sheet at 220°C for 20 minutes. Healthy baked sweet potato fries are ready.


Pickles are cucumbers that are inflamed in salt and water. Pickles are a good source of vitamin K, and some foodstuffs contain probiotic bacteria, which are suitable for the gastral system.

Pickles that comprise vinegar do not contain probiotics, so they are available in refrigerated units of the grocery store for pickles with fresh cultures. Please do not use sweet pickles, which are high in added sugars.


A slice of fruit:

A slice of fruit is a suitable and fit snack for kids. You can use any fruit which your child likes more. Fruits are a rich source of fiber and essential nutrients like potassium and vitamins C and A.

Apples, pears, bananas, grapes, and peaches are examples of fruits that can be used as readymade snacks. Cut fruits like cantaloupe, pineapple, mango into bite-size quantities, use them and store in small bowls for suitable snacks.

kids healthy snacks

Energy balls:

Energy balls taste similar cookie bread but are prepared with whole, nutritious ingredients. You can prepare these snacks with crushed flax or whole chia seeds. Both are home of protein, fiber, and antioxidants.

Energy balls are healthier substitutes to marketable granola bars, usually celebrated in sugar and mock ingredients.

kid healthy snacks

Whole-grain crackers and nut butter:

Whole-grain crackers are also a good source of nutrition and a quick snack. One can prepare your sandwich crackers by scattering a slight nut butter, such as almond butter, on whole-grain cookies.

Some crackers are full of refined flour, hydrogenated oils, and even sugar, so you must be careful when selecting the type of cookies. The preferred type of biscuits is that which contains 100% seeds and whole grains. 

brazil nuts

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For more amazing content visit how to excercise for weight loss  Healthiest  fruits- 10 best fruits to eat and 7 Healthy Habits to Implement TODAY

Yoga for beginners-8 basic essential pose

Yoga for beginners- 8 basic pose

Yoga is the best exercise and easy to learn. In this post, we will discuss yoga poses for beginners. Some postures that are necessary for beginners to learn so they can feel comfortable performing on your own at home.

There are more than 300 physical yoga positions it very hard for you to practice most of them, but these poses will guide you on the right path. If you practice each one of these for 5 to 10 breaths, it will create a great yoga practice program for you.

Here are the 8 most essential yoga poses for learners.

Note: Yoga for beginners are very much difficult to do the same as in pictures. You can do according to your body.

Mountain Pose:

Mountain Pose is a base for all standing poses; it gives you an idea of how to ground into your feet and sense the earth beneath you. Mountain pose may look like “simply standing,” but there much more difference. Mountain yoga is a main key of poses of yoga for beginners.

Doing Process: Start on standing on your feet, keeping together. Press down overall ten toes as you extend them open. Involve your quadriceps to kick your kneecaps and kick up completely the inner thighs. Pull your abdominals in and up as you kick your chest and then press the tops of shoulders depressed.

Feel your shoulder edges coming near to each other and open your chest; but retain your palms facing towards the body. Imagine a cord drawing the top of the head up to the ceiling and then breathe deeply and slowly into the torso. Hold for 6-8 breaths.

 This online yoga platform is your home-based practice. The online lessons target your mind and body and cover all the simple styles of yoga. It’s similar to a yoga studio and workshop in your own home. You will do your first sun salutations on the yoga mat, and then you feel that practice yoga at home just like a real yogi.

mountain pose

Downward Facing Dog:

Downward Facing Dog is used in most yoga classes and yoga practices, and it strengthens and stretches the entire body. I always say, “down dog, a day keeps the doctor away.”

Doing Process: Come on to all fours by your wrists under shoulders and also knees below your hips. Tuck under your toes and kick your hips up off the floor as you can draw them up at back near to your heels.

Keep your knees marginally bent if your cramps are tight, then straighten out and try your legs although keeping your hips back. Stroll your hands onward by giving yourself more length. 

Compress firmly through your palms and then rotate the inner elbows near to each other. Hollow out the abdominals and retain engaging your legs to preserve the torso moving back forwards the thighs. Hold for 6-8 breaths before reducing back to hands and then knees to rest.


Plank shows us how to balance on our hands although using the whole body to care for us. It is a countless way to support the abdominals, and study to use the breath to advantage our stay in an exciting pose.

Doing Process: Come on to all fours, tuck under your toes and kick your legs up off the carpet. Slide your heels back adequate until you feel like you are on one straight line of energy from your feet to your head.

Involve the lower abdominals, draw the shoulders down and left from the ears, pull your ribs collected and then breathe deeply for 7-10 breaths.

plank pose


Triangle is a pleasing standing posture to bounce the sides of the waist, open up your lungs, strengthen the legs and tenor the entire body. Triangle pose of yoga also included in yoga for beginners poses.

Doing Process: Start standing by your feet one leg’ s-length separately. Stretch and open your arms to the edges at shoulder height. Try your right foot out 90 degrees and, also your left toes in around 45 degrees.

Involve your abdominals and quadriceps as you centre to the side over your right leg. Dwelling your right hand down onto your ankle, shin or knee and lift your left arm, you can, to the ceiling.Try your gaze up to the top hand and then hold for 4-8 breaths. Lift to stand and recap on your opposite side. 


The tree is a fantastic standing balance for trainees to work on to advantage focus and clarity and study to breathe during standup and custody the body stable on one foot.

Doing Process: Twitch with your feet together and then place your right foot on your inner left higher thigh. Fourth estate your hands in prayer and treasure are advert in obverse of you that you can grasp in a stable gaze.

Grip and breathe for 7-10 breaths then change sides. Make sure you do not slim into the standup leg and keep your abdominals promised and shoulders calm.

Seated Forward Bend:

It’s essential to incorporate a forward curve in yoga practice to bounce the hamstrings, upper and lower back and sides. Placed forward bend is the perfect wrinkle for everyone to start to expose up the body and acquire to breathe through scratchy positions.

And, if you feel any sharp pain, you need to spinal off; but if you feel the pressure when you bend forward and you can stay to breathe, you will gradually start to relax up and let go. You can also possess your knees fixed in the pose as long as the feet stay bent and together.

Doing Process: Start to sit down with your legs together, feet flexed and not rotating in or out, and your fingers by your hips. Buzz your chest and start to joint forward from your waist.

Involve your lesser abdominals and see your belly button stirring towards the top of the thighs.Once you hit your extreme, break and breathe for 7-10 breaths. Make sure your heads, shoulders, and neck are all released.

seated forwaed bend

Bridge Pose:

A pledge poses to a forward curve is a backbend. Bridge pose is a good beginner’s back curve that stretches the front of your body. it also include in hatha yoga.

Doing Process: Come on to down on your back and also place your feet hip-width separately. Press down firmly on to your feet and boost your butt up off the carpet. Interweave your hands composed and press the sides down to the floor as you can open up your chest. 

Imagine tiresome your heels on the carpet towards your shoulders to participate in your constrains. Hold for 7-10 breaths then lower your hips downhearted and repeat three more times.

bridge pose


Child’s Pose:

Everyone wants a noble resting pose, and Child’s pose is an amazing one not just for trainees but for yoga consultants of all levels.

It’s good to study child’s pose to use when you are exhausted in Down Dog, before bed at night-time to work out the twists, or anytime you want a mental break and also stress/tension relief.

Doing Process: Come on to all fours then carry your knees and feet together as you can sit your butt back to your heels and bounce your arms forward. Lower your forehead to the ground (or block or pillow or blanket) and let your whole body release. Grip for as long as you wish!

child pose

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For more amazing content visit how to excercise for weight loss  Healthiest  fruits- 10 best fruits to eat and 7 Healthy Habits to Implement TODAY

How to exercise for weight loss- Simple exercises

How to exercise for weight loss- Simple exercises

it’s estimated that half of all the American adults attempt how to exercise for weight loss every year (Trusted Source). Aside from exercising or dieting, it is one of the common record strategies hired by those irritating to shed extra pounds. It blisters calories, and these play a key role in weight loss.

How much weight can you imagine to lose?

How greatly weight you can imagine to lose from different exercise for weight loss depends on many dynamics.

These include:

  • Starting weight. People who weigh up more inclined to shed more pounds than those who weigh up less. Still, the percentage of your body weight lost is alike.
  • Age. Older people be likely to transfer fatter mass and less muscle mass, which decreases your RMR, or how countless calories your body burns at respite. A lower RMR can brand it more robust to lose weight. 
  • Gender. Women have a habit of having a more prominent fat to muscle ratio than men, which can disturb their RMR. Consequently, men tend to lose weight faster than women, even if they drink a similar amount of calories.
  • Diet. Weight loss happens when you have to burn more calories than you have to consume daily. Therefore, a calorie deficit is essential to losing weight.

Though most people need to lose weight rapidly, specialists often mention losing 1–3 pounds (0.5–1.36 kg), or around 1% of your body weight, per week. 

Dropping weight too fast can have lousy health significances. For example, it can affect muscle loss, and increase your risk of circumstances like dehydration, gallstones, fatigue, headaches, malnutrition, irritability, hair loss, constipation, and irregular periods 

What’s more, individuals who lose weight very fast are more disposed to regaining it. 

ideal weight table


Walking is one of the top exercises among all, for weight loss — best exercise for weight loss and useful purpose. It’s suitable and an informal way for novices to twitch exercising without feeling overcome or needing to obtaining equipment. Also, walking is a lower-impact exercise since it does not stress your joints.

According to Harvard Health, it’s projected that a 160-pound (70-kg) person burns around 168 calories per 30 minutes of walking at a reasonable pace of 4 mph (6.4 km/h). A 12-week training in 20 women with fatness found that walking for 60–70 minutes 4 times per week reduced body fat quickly and waist perimeter by an average of 1.5% and 1.1 inches, respectively.

Jogging or running or jogging are great exercises to advantage you lose weight. Though they appear similar, the key difference between those is that a jogging pace is commonly between 4–6 mph (6.5–9.7 km/h), while a running pace is quicker than 6 mph (9.8 km/h).

Harvard Health estimations are that a 150-pound (70-kg) person burns approximately 295 calories per 30 minutes of jogging at a 5-mph (7-km/h) pace, or 370 calories per 30 minutes of consecutively at a 6-mph (9.7-km/h) pace.

Both are running, and jogging is a valuable exercise that can be complete wherever and is casual to participate in your daily routine. 


Cycling is a well-known exercise that improves fitness and helps reduce weight and fasted exercise for weight loss.

The main cycling idea to do is outdoor. Now life is so busy, and gyms workout is typical instead of outdoor activity, stationary bikes that allow you to cycle while staying indoors are commonly used. 

According to a scientific study, a 70-kg person burns around 260 calories per 30 minutes of cycling on a static bike at a reasonable pace, or 298 calories per 30 minutes on a bicycle at enough speed of 12–13.9 mph (19–22.4 km/h).

Cycling has many benefits rather than weight loss like better overall fitness, increased immunity, and a reduce risk of cardiac disease, cancer, and death, compared with those who don’t cycle frequently.



Swimming is a dual function exercise; it will help you to reduce weight in a fun way. Most people do swimming for enjoyment, but it is an excellent exercise if done consistently. Harvard Health explains that a 155-pound person burns nearly 233 calories per half hour of swimming.

Calories you burn depends on your swimming habit. One 12-week study in 24 women found that swimming for 60 minutes 3 times per week considerably reduced body fat, improved elasticity, and decreased several cardiac disease risk factors.

Swimming is comfortable to exercise it is easy on your joints and is best suitable for persons with injuries.


Yoga is not considered a weight-loss exercise, but it is a good exercise for weight loss and reduces stress. It burns a reasonable amount of calories and offers many other health benefits that can encourage weight loss.

Harvard Health estimates that a 70-kg person burns around 149 calories per 30 minutes of doing yoga . A 12-week study in 60 women with fatness found that those who take part in two 90-minute yoga sessions per week experienced more significant decreases in waist boundary than those in the control group — by 1.5 inches (3.8 cm), on average.

Moreover, yoga players have seen improvements in their mental and physical health . Along with burning calories, studies have revealed that yoga can teach mindfulness, which can help you struggle with unhealthy foods, resist overeating, and better understand your body’s hunger gestures. 

yoga poses

Weight training:

Weight training is the best option for exercise to lose weight. According to Health studies, it is calculated that a 70-kg person burns approximately 112 calories per 30 minutes of weight training.

Weight training of a man can help you build strength and improve muscle development, raise your resting metabolic rate, or how many calories your body burns at rest.

Health study indicated that just doing 11 minutes of strength-based exercises 3 times per week caused in a 7.4% increase in metabolic rate, on average. In this study, that increase was comparable to burning an additional 125 calories per day.

Another study found that 24-28 weeks of weight training directed to a 9% growth in metabolic rate among men, which associated with burning roughly 140 more calories per day. Between women, the increase in metabolic rate was strictly 4% or 50 more calories per day.

weight training

Interval training:

Interval training is commonly known as high-intensity interval training. Interval training is a broad term that states to short bursts of intense exercise alternatives with recovery periods.

Typically, a HIIT workout lasts 10–25 minutes and can burn so many calories. One study in 9 dynamic men found that HIIT burned 25–30% additional calories per minute than other exercises, including cycling, weight training, and running.

It means that HIIT can help you burn more calories while consuming less time in exercise. Additionally, several studies have shown that HIIT is particularly useful for burning belly fat connected to many chronic diseases.

how to reduce belly fat

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