Need a quick workout that gives results? Then try this offering from Ministry of Sound, says Amanda Khouv.
WE know how much of a motivator music can be — whether you’ve got a special ‘power song’ up your sleeve saved for the home stretch, or you just need something upbeat blasting at all times to distract you from the hard work, there’s no denying that music and fitness are a match made in heaven.
That’s probably why Ministry of Sound is onto a winner with its new FIT IN 4 workouts.
“Working hard enough during a four- minute Tabata workout gives you the aerobic benefits of your usual steady-state cardio session”, says Lindsay Jay, who devised the workouts for Ministry of Sound.
“But if you work to your max, you’ll also burn extra calories by raising your metabolism for the following 12 hours.”
How to do it: Working at the highest intensity and fastest pace you can manage, perform each move for 20 seconds non-stop, with 10 seconds’ rest between each exercise. Stop after four minutes.
Areas trained: GLUTES, QUADS, SIDES, CORE
Technique: Take one leg behind the other, bending both knees to reach your opposite hand to touch the front foot.
Jump laterally as far as you can, with as much height as possible, landing with your feet the opposite way round and the other hand on the floor.
SAFETY TIP: Keep your gaze up and your back straight as you lower
Areas trained: GLUTES, QUADS, HAMSTRINGS
Technique: Start standing with your feet hip-width apart.
Squat down until your thighs are parallel to the floor, pushing your bottom down and out behind you while keeping your chest as upright as possible.
Power up through the heels and jump as high as possible.
Land softly, straight back into the squat to repeat.
SAFETY TIP: Keep your chest up and shoulders back as you lower
Areas trained: GLUTES, LEGS
Technique: Run on the spot, bringing your knees high and opposite arm forwards.
SAFETY TIP: Keep a strong, upright posture
ABS MOUNTAIN CLIMBER
Area trained: CORE
Technique: Start in a high plank with your hands under shoulders, ensuring your core is engaged.
Bring one knee to your chest then switch legs with speed.
Change over as fast as possible while maintaining your form.
SAFETY TIP: Don’t let your hips rise too high
Area trained: STOMACH
Technique: Lie on your back, forming a star shape with arms and legs wide.
As fast as you can, draw your knees to your chest and raise your upper body so your chest comes to your knees, forming a ball.
Slowly return to the start and repeat.
SAFETY TIP: Really tense your stomach to prevent the lower back from overarching
Areas trained: GLUTES, HAMSTRINGS, QUADS
Technique: Take a large step forward, drop into the position until your legs form 90-degree angles and the back knee is just above the floor.
Power through your legs and jump up as high as you can, changing sides in the air.
Land softly in a lunge on the opposite side and repeat.
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