To Burn Fat Fast, Sprint, Recover, and Repeat

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To Burn Fat Fast, Sprint, Recover, and Repeat | Healthy Living – Yahoo Shine.

At right are three HIIT-ified versions of common workouts. They’re flexible, and you can be, too. Replace one gym visit each week with a HIIT routine, or power through three a week. When you’re no longer gasping for oxygen after a set, you know your pain is paying off. This is your moment of triumph-and your signal to be even more ferocious next time out.
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HIIT the Ground Running, Cycling, and Training
Unless you want to be extra sore tomorrow, warm up and cool down for each of these. Oh, and “recover” means “keep moving,” not “Snickers break.”
Make a Run for It
This speedcentric interval from Nike Master Trainer Joselynne Boschen yo-yos your heart rate before and after a short run.
Step 1: Sprint (45 seconds)
Step 2: Recover (15 sec)
Step 3: Repeat steps 1-2 three times
Step 4: 20-minute run at half speed
Step 5: Repeat steps 1-2 four times at your fastest heart-exploding, lung-busting speed.
Total time: 28 minutes
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Start a Vicious Cycle
Whether you’re on a stationary bike or a real one, this stamina-building interval from Flywheel’s Holly Rilinger will have you walking like Yosemite Sam when you’re through.
Step 1: Sprint at low resistance (30 sec)
Step 2: Recover (60 sec)
Step 3: Sprint at high resistance (30 sec)
Step 4: Recover at low resistance (60 sec)
Step 5: Repeat steps 1-4 nine times
Total time: 30 minutes
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Fight the Flab
MMA fighters look like Greek sculptures, not lumpy ‘roid freaks, because they use body-weight strength-training routines like this one from Noah Neiman of Barry’s Bootcamp.
Step 1: Squats (45 sec)
Step 2: Squat jumps (15 sec)
Step 3: Push-ups (60 sec)
Step 4: Plank (60 sec)
Step 5: Jump rope (60 sec)
Step 6: Recover (60 sec)
Step 7: Repeat steps 1-6 five times
Total time: 30 minutes

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