![]() 1 minute of rope double-arm slam jumping waves.“Repeat this workout four times for an ultra kick-butt 20 minute workout.” “If you’ve never incorporated battle ropes into your training, you’ll soon find out why they burn so many calories so quickly,” says Antoian. 20 seconds of dumbbell tricep kickbacks.Upper-body tabata #2 (do circuit 4 times) Upper-body tabata #1 (do circuit 4 times)ĭ. Lower-body tabata #2 (do circuit 4 times)Ĭ. Lower-body tabata #1 (do circuit 4 times)ī. “Tabata raises your heart rate, pumps up your muscles, and increases your fitness level.” These ones will have you alternating two exercises targeting the same muscle groups, and going from one to the next provides a kickbutt workout in 24 minutes. “The best thing about the Tabata workout is that you can perform these short, intense routines with your own body weight in the comfort of your own home,” Reed says. The definition of high intensity, tabatas have you alternating 20 seconds of hard effort with 10 seconds of rest, straight through for four minutes. Do the whole thing 3 to 5 times through, with little to no rest in between exercises and sets, and use a heavy enough weight that it’s tough to finish the last few reps. “If you’re short on time and are happy with a basic workout, try this tried-and-true circuit,” Antoian says. Then finish with the cardio burnout.ĭo this circuit 2–3 times. Do the main circuit two or three times through, resting as little as possible. “This bodyweight circuit workout raises your body temperature and increases your metabolism,” Reed says. Side-stepping squats (30 seconds each leg).Forward-backward lunges (30 seconds each leg).Do the circuit of exercises for one minute each four times through, resting for 30 seconds before repeating, for a 30-minute session.ĭo this circuit 3–4 times. ![]() Speed up this circuit of bodyweight exercises to burn calories anywhere, anytime,” says Antoian. Walking (or alternating) lateral lunges.Plus, they don’t require two hours-except for maybe the last one!īefore your session of choice, Reed recommends a simple dynamic warmup to get your muscles ready and help prevent injury. area-get your calorie burn up and your waist size down. These 10 workouts-from Antoian and coach Lisa Reed, M.S., C.S.C.S., owner of Lisa Reed Fitness in the Washington, D.C. “Endurance-type workouts-think a marathoner or long-distance swimmer-burn a lot of calories, simply because it takes a lot of energy to work out for 2 hours or so.” The other type is a little easier on your schedule: short, high-intensity bouts, which burn calories both during and after, thanks to that metabolism-boosting effect known as the “afterburn.” When it comes to moving, “two types of workouts will burn more calories than the ‘traditional’ workout,” says Franklin Antoian, personal trainer and founder of. But there are obviously ways you can optimize this formula. When you’re looking to drop pounds, the basic formula is pretty simple: eat less and move more.
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