Give your overall health a serious boost and reduce your risk of illness with these five hard-hitting moves.
Researchers in Britain have found that, when it comes to glucose regulation and insulin resistance, interval training — where short, sharp and intense periods of exercise are interspersed with short periods of rest — is more effective compared with slow and steady or longer, moderate workouts. This is where HIIT comes in. It helps to maintain a healthy weight and boosts fitness, and is also far more time-efficient than most workouts. As long as you go hard during the ‘work’ periods, recharge in the rest periods and keep the workout as a whole super intense, it’s easy to squeeze into a busy schedule. In fact, it will take no more than 20 minutes.
HOW TO DO IT
Perform 45 seconds of the below moves with 15 seconds’ rest between each move. Then rest for the allotted time for your level and go back to the start to repeat for the number of sets recommended.
Beginner: 3 x 45 seconds (1 minute’s rest)
Intermediate: 4 x 45 seconds (30 seconds’ rest)
Advanced: 4 x 45 seconds (as little rest as possible)
Areas trained: Shoulders, triceps
HOT TIP: Keep the pace flowing to create more of a challenge
CLEAN AND PRESS
Areas trained: Glutes, quads, hamstrings, back, shoulders, biceps, triceps
SAFETY TIP: Keep your shoulder blades engaged as you row the barbell up
3-POINT RUSSIAN TWIST
Areas trained: Core, stomach, sides
SAFETY TIP: Don’t let your lower back overarch
PRESS-UP RENEGADE ROW
Areas trained: Chest, triceps, biceps, upperback, core
SAFETY TIP: Keep your hips in line with the rest of your body
Areas trained: Glutes, quads, hamstrings
SAFETY TIP: Make sure your front foot is far ahead enough to allow yourself to lower as deeply as possible with comfort
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