Hiit Cardio Routine For Fat Loss – 30 day hiit workout for beginners

Cardio training in general and HIIT, particularly with high intensity, will help you burn fat, excess fat and help you lose weight fast. However, achieving this is not simple. Through this article, we will go into detail about what HIIT is?

And guide you on how to be able to practice HIIT best. Now BellyFatZone invites you to refer to this article together!

What is HIIT?

HIIT (High Intensive Interval Training) is a high-intensity exercise or also known as high-intensity cardio. When practicing HIIT, your body must be at full capacity (90-100%) every 30 seconds.

Therefore, HIIT weight loss is a popular method.

Advantages of practicing HIIT:

Promoting health, fighting disease

HIIT is one of the exercises that bring great efficiency for health and physique in a chaotic life. You can fully do HIIT quickly in the middle of your lunch break.

Many studies have shown that HIIT 15p is more beneficial than running an hour.

A scientific study conducted in 2011 has shown that 2 weeks of HIIT training can help increase the strength 2 times better than the people doing endurance training for 6-8 weeks.

Fat burning is more effective.

For women looking to reduce their body fat, HIIT helps burn many calories during exercise and burns a lot of calories after training.

Besides, HIIT training is very tiring and less time-consuming but is almost 3-4 times more effective than cardio training.

The heart is stronger.

HIIT is an advanced form of Cardio exercise.

Therefore, it will help trainees greatly improve their cardiovascular health.

A study conducted by leading scientists in 2006 showed that 8 weeks of HIIT training would help people practice cycling twice the distance than non-practicing.

View more: Best Exercise Machine to Lose Belly Fat

No tools needed

Another strength of HIIT exercises to burn fat is that you can practice running, cycling, jumping rope … and do not need to use the equipment. All you need to do is practice to speed up your heart rate.

Burn fat, but lose less muscle

No matter what diet you follow, it's hard to lose fat without losing muscle, except Eat Clean. Many people often ask HIIT to lose muscle?

Scientists have proved this to reduce fat and reduce muscle loss if you supplement nutrition before and after proper exercise.

After training, you just need to focus on adding Whey Protein milk right away. Also, you should not HIIT too much / week.

Enhance metabolism

Not only helps burn fat, but HIIT training also helps stimulate the growth of HGH growth hormone. This hormone will stimulate the metabolism to occur stronger and burn excess energy.

Disadvantages of HIIT training:

• This method is not for sports novices. Because it is an intense exercise, it requires physical people to be good.
• People with heart and respiratory problems shouldn't really do this exercise. Or those who just started training, physical strength is not really good.
• Need people who really have a high will: Ask the practitioner to have strong willpower to follow it.
• If you practice the wrong technique, it is straightforward to get injured. Although HIIT is very effective for weight loss, it does not encourage you to exercise much. It takes 30% of the total training time. Excessive exercise can cause muscle loss.

In summary, HIIT Cardio should only be practiced when knowledge and health are stable and a “steel” spirit. At this time, the new Cardio exercises really are effective methods of weight loss for you.

So should HIIT practice use other tools?

HIIT exercises are most often considered Bodyweight exercises. HIIT Cardio workouts should not use a treadmill because it is not highly effective.

However, if you have never exercised, you should also try the treadmill to increase fitness.

How is HIIT practice time correct and effective?

When practicing HIIT, we often alternate between two ratios: fast and slow. So how should this ratio be divided?

Actually, there is no specific number or a clear rule to guide how to practice HIIT properly.

For those who have been exercising for a long time or have good health, this ratio can be 1: 3, that is, 30 seconds of quick training and 90 seconds of prolonged training, or in a 1: 2 ratio.

Depending on the strength and feel of your body, you may increase or decrease the time.

The important thing is that you need to feel how the body has responded, whether it is good or not, then adjust.

Each time you practice HIIT, you do not need more than 30 minutes because only 20-30p is enough.

If you practice at high intensity, it only takes 15 minutes for you to find yourself in the hospital urgently.

How to practice HIIT most effectively?

Should HIIT practice both morning and afternoon during the day?

The answer is NO.

HIIT exercises are high-intensity exercises. Therefore, it takes time to recover. Do not use any exercises.

Should fasting when eating HIIT to lose weight faster?

The answer is completely the opposite. Any sport needs an eating floor before training.

Breakfast helps to increase exercise productivity and reduce fat faster. Preventing the body from taking up stored energy from muscle tissue catabolism.

Can thin people practice HIIT?

Not only overweight but thin people can also practice HIIT as usual.

After the workout, your body will be hot and sweaty. As a result, the cardiovascular system is improved, and blood circulation the metabolism is strong. From there, stimulate your appetite more.

For thin people, training HIIT will build muscle. Muscular firmness, blooming, creating an easy curve.

Measure by time

This is a common measurement, and most video tutorials on the Internet follow this approach. Just notice, you will see almost all these people count down the time for each movement.

However, this method is not for everyone because our physical background is different, especially the weak or the beginner. Measure by time with the fitness tracker.

Measure by distance

This HIIT practice is usually for runners. However, this way is the same as the above method that cannot be applied universally.

100m sprint process, some people can run 12 seconds, but some need up to 25 seconds. 12 seconds is a bit short when accelerating, while 25 seconds is long.

Running at full speed in 25 seconds is not an easy task.

Measure by feel

This method is less accurate, so only a few people apply because they will have to practice until their heart rate is fast, then they will move slowly. When the heart rate drops again, practice fast.

Measurement by heart rate

This is the most accurate method when practicing HIIT. HIIT requires the body to increase the heart rate to 90-100% of its maximum capacity (MHR – Maximum Heart Rate) when exercising fast and when exercising slowly is 65%.

The formula to calculate MHR = 220 – your age

For example, if you are 20 years old, MHR = 220-20 = 200. According to the HIIT method, your heart rate should reach a maximum of 90%, which is 90% x 200 = 180 beats / minute. When switching to slow practice = 65% x 200 = 130 beats / minute.

So how to measure heart rate? Nearly every treadmill, the bike now has the ability to measure heart rate.

Also, if you are running outdoors or doing HIIT exercises at home, how can you measure them?

These are watches designed specifically for sports practitioners and fitness trackers.

7 HIIT Cardio exercises high to low intensity

1. Exercise HIIT Jump Jack – Jumping legs

This HIIT exercise is straightforward; you can use this to warm up your body.

This dance exercise aims to use 100% of your body's energy to mobilize sweat and get rid of excess fat in your belly area. You can burn up to 300 calories in just 20 minutes of exercise.

However, you should persevere and exercise regularly to see the body change markedly.

Doing:

• Step 1: You stand upright, 2 arms swept down 2 feet.
• Step 2: You jump up high, at the same time 2 legs outstretched and 2 hands raised high.
• Return to the original position and repeat for 20 minutes.

You rest 30 seconds in between 10 sets of exercises; you should persevere every day 2 times.

Read more: Dumbbell HIIT Workout for Beginners – One of The Most Effective Exercises Lose Fat.

2. Crunch your upper abs – Crunch

This is a workout that exercises the upper abdomen, helping to increase muscle. This weight loss exercise is quite simple for beginners as it does not require high-intensity exercise.

During exercise, abdominal muscles work on layers of fat, supporting effective abdominal fat burning.

Doing:

• Step 1: Preparing posture, you lie comfortably on the carpet. The legs are wide with the shoulders, the hunched, the soles touching the carpet.
• Step 2: Keep the back touching the carpet; only the shoulders should be folded up.
• You perform the movement 20 times continuously, combining breathing thing.

3. HIIT Burpees exercise

HIIT reduction Burpee's belly fat is a combination of many movements that stimulate the abdominal, thigh, and hand muscles' main activity.

From there, help the body increase endurance, flexibility, strengthen the muscles, and burn excess fat in the belly effectively.

Doing:

• Step 1: Prepare the position you stand upright. Slowly lower yourself into a sitting position and put your hands on. The legs are in the form of squatting.
• Step 2: You turn strongly on the back legs, straighten your legs and stand with your toes like that against the high push.
• Step 3: Collect 2 feet to the same position as sitting.
• Get up and return to your original position, repeat the movement.

Usually, beginners can only do it 4 to 4 times in 30 seconds and last for 15 to 20 minutes, depending on each person's condition. Busy bodybuilders can do it 12-15 times in just 30 seconds.

So do not worry when the number of times you repeat the movement is not much offline! Combine breathing evenly to keep up the energy for the next exercise.

4. Climbing in place – Moutain Climber

HIIT Moutain Climber exercise will directly impact arm muscles, abdominal muscles. At the same time, increase the heart rate to support the burning of belly fat.

Doing:

• Step 1: You start with the plank. Next, keep your hands on the carpet, back and neck straight. Tighten abdominal muscles, then hold your toes to the floor; make sure your hips are lower than your back; your posture must be firm.
• Step 2: You maintain the back and right leg; the left foot is pressed close to the body, the toes must not touch the carpet.
• Step 3: Then, bring your left foot back to the plank, turn your right foot close to the body, nose to foot do not touch the carpet.
• You continuously jump 2 feet 20 times, each side 10 times.

Note: you try to work out at a faster pace with climbing in place. Thanks to this weight loss exercise, your body will be supple, your muscles will be firmer.

5. HIIT Plank Exercises – Exercises for those who want 6 pack abs

Plank posture is an excellent exercise for abdominal muscles, one minute of Plank exercise with 60 ab exercises. So you can see how effective HIIT exercises reduce the balance of plank posture, right?

You just need to hold the push-up posture with your elbow like a log. The longer you try to keep it, the better.

Doing:

• Step 1: Hold your hands on the mat with your back, keep your back and neck straight. Next, tighten your abs and then touch your toes to the floor, making sure your butt is lower than your back sure.
• Step 2: Hold the position for 30 seconds.

If you are a long-time Plank practitioner and want to combine it with HIIT exercises, you should hold the posture for 1 minute is best.

6. Inhaling soil – Push up

This is the most simple and common exercise to lose belly fat if you want to lose round 2 without having time to go to the gym.

Inhaling soil is also incorporated even in the country's military because this is an exercise to build strength and build muscle most effectively.

Once your body has become accustomed to the earth-breathing exercise, gradually increase the amount of exercise you will see when your body changes suddenly.

Doing:

• Step 1: You start with the plank. Keep both hands on the mat, back and neck straight. Then, tighten your abs, then lift your toes to the floor, making sure your butt is lower than your back, firm.
• Step 2: Maintain the back position, slowly lowering your hands to the carpet.
• Step 3: Raise your hand back to the position in step 1.
• Do this 20 times in a row.

If you have been practicing sniffing for a long time or are in good shape, you can clench your fists and place your fists on the carpet when inhaling.

7. HIIT exercises to prevent pushing and crunching on rubber balls

For this exercise, you need a rubber ball support device. If not, you can choose a soft, highly elastic material to millet.

This exercise combines push and leg contraction that helps shoulder, arm, chest, abdomen, and leg muscles work.

With the characteristic of HIIT exercise, fast and high-intensity exercise will help you “beer belly” and women with 2 round bread to effectively reduce belly fat.

Doing:

• Step 1: Hold the pushup posture on the rubber ball or higher object. Slowly inhale while shrinking your left leg close to your left arm but not touching the ball.
• Step 2: Breathe out and stretch your left leg straight back to its original position. Switch sides with the right leg.
• Perform as fast as possible for 25 seconds and rest for 10 seconds between innings
• Perform 4 times 25 seconds as above.

HIIT Cardio Workout with No Equipment Video:

30 day HIIT workout for beginners: men and women

Before you begin, you need to master the above principle. Also, you need to do your best to burn as much fat as possible. Below is a HIIT 30-day fat burning schedule.

Day 1

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• The 1-minute break between rounds
• Perform 20 seconds for each movement, as quickly as possible

Doing

1. Running exercises in place, raising the thigh: Run in place, raising the thighs higher than the hips. Combine your hands to burn more fat.
2. Squat Exercise: Stand tall, legs with shoulders, eyes looking forward. Lower down until the thigh is parallel to the floor. Pushing yourself up.
3. Burpees Exercise: Stand up straight, 2 feet in the shoulder. Lower yourself to the floor, put your hands on your shoulders, push your legs back into the ground. Make one. 2 legs jump to 2 hands and stand up.

Day 2

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Plank elbow exercises: In the pose like in the picture, the legs may be equal to the hips or touching each other, hands-on shoulders. Straight people.
• A loop consists of 4 repetitions: 10-second episodes and 20-second breaks; practice 20 seconds and rest 20 seconds; exercise 10 seconds and rest for 20 seconds; exercise 20 seconds and rest 60 seconds.

Day 3

• Practice 1 minute for each exercise
• Rest 1 minute between exercises
• Practice as quickly as possible

Doing

1. Exercise to raise the thighs: How to do as above.
2. Jumping Jacks Exercise: Stand up straight, arms stretched out 2 sides of thighs. Jump up, arms around your head. Ground with 2 outstretched legs, jump back.
3. Squat Exercise: The procedure is as above.
4. Side Leg Raises: Stand tall, lifting each leg in turn.
5. Exercise toes tap hops: You need to jump to the s; the right-hand touches the soles in the left foot and vice versa.
6. Lunge Step-Ups Exercise: Stand tall, right foot up, left foot back. Lower down until your right thigh is parallel to the floor. Return to the previous position and repeat for the other leg.
7. Plank lifting exercise 1 leg: In Plank posture straight, raise each leg as high as possible. Change legs constantly.
8. Climbing exercise: Plank into the straight posture, pulling each knee toward your chest one after another. Do it as quickly as possible.
9. Plank Jacks Exercise Plank into a straight posture, with your feet at your hip. Jumps 2 legs to 2 sides and jumps back.

Day 4

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Burpees exercise: How to do the above
• A loop consists of 4 repetitions: 10-second episodes and 20-second breaks; practice 20 seconds and rest 20 seconds; exercise 10 seconds and rest for 20 seconds; exercise 20 seconds and rest 60 seconds.

Day 5

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• The 1-minute break between rounds

Doing

1. Plank Jacks exercise: How to do the above.
2. Plank lifting 1 leg exercise: How to do as above
3. Plank lifting exercise: Put your Plank in a straight hand position, lifting each hand forward. Repeat as quickly as possible.
4. Climbing exercise: How to do as above

Day 6

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Exercise to raise the thighs: How to do as above
• A cycle consists of 2 times: exercise 30 seconds and rests for 30 seconds; 30 seconds exercise and 60 seconds break.

Day 7

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• The 1-minute break between exercises.
• Practice as quickly as possible.

Doing

1. Crunches: Lie on your back with your back on your feet, your feet on the floor, or hook into a fixed position, your hands behind your head. Use your stomach muscles to curl up.
2. Reverse Crunches Exercise: Lie flat on the floor, palms face down, along with the person. Use your abs to roll up 2 knees toward your chest.
3. Flutter Kicks: Lie on your back on the floor, palms face down, along your body. Slowly kick up each leg; the bottom leg must not touch the floor.
4. Pull-down exercise: Lie on your back on the floor, palms face down, alongside. Kick 2 legs cross.

Day 8

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• The 1-minute break between exercises
• Do it as quickly as possible.

Doing

1. Half Jacks Exercise: Stand tall. Jump 2 legs to 2 sides and jump back.
2. Jumping exercises to the 2 sides: Lower yourself into a position to run, jump to the right, the left leg shrinks, hitting 2 hands to the right. Switch sides.
3. Rotating hands-up exercise: Stand up straight, your feet on your hips, raise hands to shoulder level. Rotate and change direction.

Day 9

• Level 1: 1 round
• Level 2: 2 rounds
• Level 3: 3 rounds
• Do continuous movements and rest for 2 minutes for the next round.

Doing

1. Plank exercise straight: 10 seconds
2. Plank elbow exercises: 10 seconds
3. 1-hand Plank exercise: 10 seconds/hand
4. Plank elbow exercises: 10 seconds
5. Plank exercise straight: 10 seconds

Day 10

• Practice 1 minute / exercise.
• Rest 1 minute between exercises.
• Practice as quickly as possible.

Doing

1. Half Jacks Exercise: How to do as above
2. Jumping Ts Exercise: Stand tall, jump vigorously on both sides, spread arms.
3. Jumping Jacks Exercise: How to do the above
4. Plank Jacks exercise: How to do the above.
5. Climbing exercise: How to do as above
6. Plank lifting exercises: How to do as above
7. Squat Exercise: The procedure is as above
8. Leg lifting: How to do as above
9. Exercises toe-tap hops: How to do as above

Day 11

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Rest 1 minute between rounds
• Practice as quickly as possible

Doing

1. Flutter Kicks exercise: How to do the above
2. Sit-ups exercise: Lie on your back on the floor, 2 hands face down, 2 feet held in place. Use your stomach muscles to curl up.
3. Sitting Twists: Sit on the floor, heels touch the floor, hands clenched. Turn right and then left.

Day 12

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Climbing exercises
2. Plank exercises lift legs.
3. Plank lifting exercises
4. Plank Jacks exercise

Day 13

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Half Jacks Exercise: How to do as above
• A cycle consists of 2 times: Episode 30 seconds and rests for 15 seconds; 30 seconds exercise and 60 seconds break.

Day 14

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Low-high Plank Exercise: Plank on the elbow, slowly rising to Plank.
• A round consists of 4 times: 3 sets of 20 seconds and rest of 20 seconds; 1 exercise 20 seconds and a 60-second break.

Day 15

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds.
• Do it as quickly as possible.

Doing

1. Exercise to raise the thigh
2. Do leg lifts
3. Half Jacks Exercise
4. Lunge Step-Ups Exercise

Day 16

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Rest 1 minute between rounds
• Practice as quickly as possible.

Doing

1. Flutter Kicks exercise
2. Exercise Sitting Twists
3. Leg Raises exercise: Lie on your back on the floor, palms face down, along your body. Lift your legs straight, then lower them not to touch the floor.
4. Exercises to rotate the legs: Lie on your back on the floor, palms face down, along both sides of the body. Lift 2 legs, turn into a circle.

Day 17

• Level 1: 1 round
• Level 2: 2 rounds
• Level 3: 3 rounds
• Switch between movements and rest 2 minutes/round.

Doing

1. Plank elbow exercises: 30 seconds
2. Plank exercise: 20 seconds
3. Plank lifting exercises: 10 seconds / foot
4. Plank exercise: 10 seconds
5. Plank elbow exercises: 10 seconds

Day 18

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Exercise to raise the thigh
• A cycle consists of 2 times: Run 30 seconds and rests for 15 seconds; run for 30 seconds and take a break of 60 seconds.

Day 19

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Leg kicking exercises: Stand in a defensive position, knees slightly bent. In turn, kick each leg to each side.
2. Punching exercises: Stand in a defensive position, one at a time.

Day 20

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Exercise to raise the thigh
2. Squat exercise
3. Climbing exercises

Day 21

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Plank elbow exercises
• A round consists of 4 times: 3 sets of 10 seconds and rest of 10 seconds; 1 exercise 20 seconds and a 60-second break.

Day 22

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Exercise to raise the thigh
2. Scissor exercises: Stand up straight, your legs hip, hands crossed back and forth.
3. Exercise to raise the thigh

Day 23

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Plank exercises lift legs.
2. Plank Jacks exercise
3. Plank lifting exercises
4. Plank jumping: Go straight into Plank, jump 2 knees towards your chest.

Day 24

• Level 1: 3 rounds
• Level 2: 4 rounds
• Level 3: 5 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Sit-ups exercises
2. Exercise sitting twists
3. Flutter Kicks exercise
4. Scissors exercise

Day 25

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Exercise to raise the thigh
• A cycle consists of 2 times: Run 30 seconds and rests for 10 seconds; run for 30 seconds and take a break for 1 minute.

Day 26

• Level 1: 1 round
• Level 2: 2 rounds
• Level 3: 3 rounds
• Perform exercises continuously, rest 2 minutes/round.

Doing

1. Plank exercise straight: 30 seconds
2. Ground breathing exercise: 10 seconds
3. Plank exercise straight: 20 seconds
4. Plank lifting exercises: 10 seconds / foot
5. Ground-lift exercise: 5 seconds / foot

Day 27

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Exercise to raise the thigh
2. Side leg kick exercises
3. Climbing exercises

Day 28

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• A cycle consists of 2 times: Episode 30 seconds and rests for 10 seconds; 30 seconds exercise and 1-minute break.

Doing

1. HIIT Exercise Squat dance: Stand tall, your legs closed. Leap and Squat.

Day 29

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Crunches exercises
2. Flutter Kicks exercise
3. Scissors exercise
4. Cross-leg exercises: Sit on the floor with your hands behind your head. Fold up, cross your left elbow to touch the right knee.

Day 30

• Level 1: 5 rounds
• Level 2: 10 rounds
• Level 3: 15 rounds
• Rest 1 minute between rounds
• Do it as quickly as possible.

Doing

1. Exercise to raise the thigh
2. Jumping Jacks
3. Exercise running side hitting

Update several HIIT home instruction videos extremely effective, helping to lose weight, burn fat, stay in shape, improve, radically boost the immune and system, resistance.

30 Day Fitness Challenge Playlist

Notes on HIIT Cardio Workout

• Before starting to practice, you should warm up with 30 minutes of cardio, warm up the body.
• Perform easy to difficult movements to avoid technical errors and injuries.
• Eat moderately before training 2-3 hours to avoid exhaustion.
• There should be a stopwatch without missing a workout.
• Drink enough 2 liters of water a day. Drink about 3.5 liters of water for the day of exercise.
• Limit fried foods, grease. Replace with red bean, think, and do not eat more starch after 7 pm.
• Divide the meals into 5 meals

So…

We have shared with you what Hiit's knowledge is? And guide you to have effective HIIT cardio exercises.

Still hesitate without exercising the right to lose weight, reduce belly fat.

Exercise Dvd Women

View more:

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• How Long is Yoga Effective for Weight Loss and Endurance?
• Top 7 Before Bed Exercises to Lose Belly Fat For “Sleek Slim Waist”

Hopefully, the information above has helped you gain some more knowledge about the “HIIT cardio routine for fat loss” and bring some small value. Please share this article if you feel it is useful. Thanks!

Ref:

• https://www.ncbi.nlm.nih.gov/pubmed/25162652
• https://www.ncbi.nlm.nih.gov/pubmed/28401638
• https://www.ncbi.nlm.nih.gov/pubmed/27747847