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lundi 12 juin 2017

This 45-Minute HIIT Workout Will Help Shrink Your Belly

If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time. It combines cardio with strength training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!

This is a Tabata workout, which is a form of high-intensity interval training (HIIT), which is proven to help diminish belly fat better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long - 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.

Equipment needed: Jump rope (if you don't have one, just pretend!), medium to heavy-weight dumbbells (five to 20), and a clock or Tabata app to help keep track of time

The Workout:

0:00-5:00 Warmup	Repeat as many times in 5 minutes
	10 jumping jacks
	10 forward backward lunges (5 per side)
	10 plank jacks
5:01-6:00	Rest
6:01-10:00 Cardio	Repeat 4x
	20 sec jump rope, 10 sec rest
	20 sec mountain climbers, 10 sec rest
10:01-14:00 Legs	Repeat 4x
	20 sec air squats, 10 sec rest
	20 sec goblet squats, 10 sec rest
14:01-18:00 Arms	Repeat 4x
	20 sec triceps push-ups, 10 sec rest
	20 sec dumbbell thrusters, 10 sec rest
18:01-19:00	Rest
19:01-23:00 Core	Repeat 4x
	20 sec plank with bunny hops, 10 sec rest
	20 sec v-sits, 10 sec rest
23:01-27:00 Cardio	Repeat 4x
	20 sec jump rope, 10 sec rest
	20 sec mountain climbers, 10 sec rest
27:01-31:00 Plyo	Repeat 4x
	20 sec burpees, 10 sec rest
	20 sec split lunge jumps, 10 sec rest
31:01-32:00	Rest
32:01-36:00 Back	Repeat 4x
	20 sec superman lifts, 10 sec rest
	20 sec plank with row, 10 sec rest
36:01-40:00 Butt	Repeat 4x
	20 sec jump squats, 10 sec rest
	20 sec deadlifts, 10 sec rest
40:01-44:00 Cardio	Repeat 4x
	20 sec jump rope, 10 sec rest
	20 sec mountain climbers, 10 sec rest
44:01-45:00	Rest

If you need a refresher, below is a description of each of the above moves.

After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by doing this stretching sequence and get out the foam roller and do these moves.

lundi 12 juin 2017