You've probably heard all about the fat-burning potential of High Intensity Interval Training (HIIT), but are you using it to keep the flab off? HIIT workouts utilise explosive movements and quick stints of exercise to increase your heartbeat and need for oxygen. Followed by short moments of rest, your body goes into a state where your heart rate is up, and you burn more fat in less time.
HIIT also increases your metabolism, and is designed to require minimal equipment. This means you can do them in and out of the gym. To start, here are the five most effective HIIT moves to sculpt your body.
Squats are a great move to tone your legs, but squat jumps take it a step further on the intensity scale. Stand with your feet shoulder's width apart, and go down into a regular squat. Next, engage your core, swing your arms back and jump up in an explosive manner, making sure you reach for the ceiling. As you go back down, try to land quietly, and repeat.
Mountain climbers are a full-body blaster, working your core, legs, arms and back. Start out in push-up position, making sure your weight is on your palms and toes. Next, bring your knee up to your hip, as if you're trying to run on all fours. Quickly, jump back and switch your legs, alternating between both rapidly. Do however long is necessary, then rest.
CHAIR STEP UPS
This is a cardio move that'll really burn those calories, tone your legs and butt. Find a ledge or a chair that you can put your feet on, and have your knee be at a position that is 90-degrees or more. Make sure this item is a stable one. Step up with the left foot, then bring the right foot up to the chair. Next, the right foot goes back down to to the ground, followed by the left and repeat. Do this fast for as many reps as you need.
Stand with your feet hips-width apart, and lift one knee as high as possible. Raise the opposite arm, and then switch, bringing up your other knee and your arm as high as possible. You ought to be jumping to achieve this. Try to land softly, and repeat for as many reps possible.
IN AND OUTS
This abs move is a more intense version of a crunch. Sit so that your back is slightly lowered, and your legs are extended outwards without touching the floor. Your body should create a V-shape. Next, keep your hands either on the mat next to your hips, or right in front of you for added intensity. Bring your legs in towards your chest, then out, parallel to the ground. Do this as fast as possible without compromising form or engaging your core.
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- July 29, 2017
- Beatrice Bowers