Shed those extra pounds with this high-intensity workout

Your weight could be the key to warding off brain cancer— so start moving and shed those extra pounds.

FROM weight loss to reducing stress levels, many of us take to the gym to boost our health.

And now a new study from the University of Regensburg, Germany, has more to add: physical activity levels have an effect on the risk of some brain cancers and, more specifically, being overweight or obese significantly ups your risk.

High-intensity workouts using compound movements should be the weapon of choice, thanks to their fat burning abilities. 

Keeping the exercise at a fast pace with little rest will create an afterburn effect, helping you to torch calories even after your workout is over, while using compound movements help to boost your metabolic rate.

HOW TO DO IT:

Perform each exercise for the time allotted for your level without rest in between the moves.

Once one circuit is complete, take a minute’s rest then repeat.

Beginner: 3 x 30 seconds;

Intermediate: 4 x 45 seconds;

Advanced: 5 x 45 seconds

DUMBELL SNATCH

Areas trained: BOTTOM, THIGHS, BACK, SHOULDERS

Technique:

* Bend at your hips and knees to reach down and take hold of a dumbbell placed between your feet.

* Explosively extend your body, driving the dumbbell towards the ceiling.

* Lower and repeat, alternating arms with each rep.

LUNGE

Areas trained: BOTTOM, QUADS, SHOULDERS

Technique:

* Holding a weight plate or dumbbell overhead with both hands, take a large step forwards and bend both knees to a 90-degree angle with the back knee just above the floor.

* Push back up to the start and repeat on the opposite side.

* Alternate sides for each rep.

SAFETY TIP: Keep your torso strong, square and upright throughout

PUSH PRESS

Areas trained: SHOULDERS, TRICEPS

Technique:

* Holding a dumbbell in each hand in front of your shoulders, bend your knees to squat down.

* Extend your body back upright while using the momentum to push the dumbbells towards the ceiling, palms pointing forward.

* Slowly lower and repeat the motion.

SAFETY TIP: Keep your shoulders back throughout

MEDICINE BALL SLAM

Areas trained: STOMACH, CORE, SHOULDERS

Technique:

* Holding a medicine ball with both hands, extend your arms overhead and come up on your toes as high as you can to gain momentum.

* Slam the ball down on the floor in front of you with as much power as possible.

* Pick the ball up and repeat.

HOT TIP: Keep a fast pace and rhythm for intensity

BURPEE

Areas trained: CORE, BOTTOM, THIGHS, TRICEPS, UPPER BACK

Technique:

* Crouch to place your hands on the floor by your feet.

* Jump your feet out behind you to come into a plank position, then lower your torso to touch the ground and lift your hands off the floor.

* Push yourself back into a plank position.

* Immediately jump your feet back to the start, then jump up as high as you can. Land softly and go straight into another rep.

SAFETY TIP: On the floor, keep your hands directly beneath your shoulders


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