She's been showcasing a honed new figure for her big music comeback, and the trainer behind Rita Ora's new body says you can emulate her workout in your bedroom.
The 26-year-old has been working out at Notting Hill's Bodyism Club, sweating through sessions so intense she continues to burn fat for up to 24 hours after finishing.
Rita's always on the stage, so when they have someone really energetic like her at the club, training is predominantly based around boxing and interval training drills which alternate periods of high and low intensity effort.
The high intensity workouts are so effective they send your metabolic rate through the roof, and it stays elevated even after you finish training, while your body adapts and recovers.
Now James, who says 'clients like Rita are a joy to work with', has shared five simple moves you can do in your bedroom to help you on your way to Rita's toned physique - complete with a video tutorial for each one.
The routine will see you keep burning unwanted body fat for between 24 and 48 hours after exercising, depending on how much effort you put in.
Rita Ora, 26, has been showcasing an incredibly toned body in recent months and it's all thanks to the team at wellness club, Bodyism, who helped her sculpt her body
Look hot right now like Rita in Tezenis
When you jet off on vacation as much as Rita Ora does, you need a very extensive swimwear collection!
On her trip to sunny Jamaica this summer, Rita was spotted in an array of bodacious bikinis including a cool crochet style, a striped duo by Stella McCartney and a sexy metallic silver set by Tezenis.
This red hot design is also by Tezenis, and seeing as Rita is currently the face of the Italian brand, we shouldn't be surprised that her suitcase was chockablock with stylish swimwear by the label.
About to jet off on your own exotic trip? Although Rita's exact bikini isn't available to buy, Tezenis have plenty more fab designs on offer, so click right now to check them out.
Or look red hot right now like Rita with our picks below. Featuring options from Melissa Odabash, Triangl and more. We've got you covered.
The glute band workout is a core component of a plan for a client like Rita, but the high intensity interval work she would do with boxing, sleds and the versaclimber is how she'd keep burning unwanted body fat for several hours after the workout.
Interval training workouts, where you alternate short bursts of high and low intensity exercise for a maximum of 45 minutes, create something called an EPOC effect (Excess Post-exercise Oxygen Consumption, also informally known as "the afterburn effect").
The EPOC effect occurs as your body is recovering. You'll keep burning energy for up to 48 hours after exercise as your body restores itself to homeostasis, or rest.
The higher the intensity, the greater the EPOC and the greater the caloric expenditure after exercise has been completed.
1. Hip Extensions Reps: 15
Laying on your back with your arms by your sides, bend your knees, dig your heels into the ground and point your toes up towards the ceiling. Lift your glutes off the floor, squeezing at the top, before lowering back down to the mat, and repeat.
2. Side Plank Clamshells Reps: 15 each side
On your forearm, with your knees bent and feet stacked, lift your hips off the ground. Lift your top knee, squeezing the side of your glutes, and keeping feet together.
Wellness pioneer James Duigan, who founded Bodyism in 2006, said: 'Rita's always on the stage so when they have someone really energetic like her at the club, training is predominantly based around boxing'
3. Side Plank Leg Raises Reps: 15 each side
Staying in the same position as your Side Plank Clamshells, straighten your top leg, flexing your foot. Lift your leg squeezing your glutes. Lower with control keeping tension on the band.
4. Donkey Kicks Reps: 15 + 10 pulses each side
On all fours, lift one leg off the ground, flex your foot, and kick your leg up so your thigh is parallel with the floor, squeezing your glute at the top. Once you've completed all 15 repetitions, take 10 small pulses at the top. Keep tension on the band the entire time.
5. Straight Leg Donkey Kicks: Reps 15 + 10 pulses each side
Staying on all fours, straighten your leg, flexing your foot and and turning your toes out towards the top corner of the mat. Lift your leg, squeezing at the top and keeping your lower back still. Slowly bring your foot back down to the mat, lightly tapping the toe, and repeat.
Rita took to Instagram to showcase her honed physique in her Halloween outfit this
THE BODYISM WAY: HOW RITA GOT HER NEW BODY
Forget a few weights and a smoothie bar, when the A-listers want to work out, they head to Bodyism - an exclusive and swanky gym where membership can cost as much as £22,000 a year.
The wellness Mecca, situated on Westbourne Grove in London, is the brainchild of James and Christiane Duigan of Clean and Lean fame, and attracts a roll call of famous faces.
Regulars include Lara Stone, David Gandy and Emilia Clarke, whilst Hugh Grant, David Beckham and Pippa Middleton - who, according to Tatler, buys her protein there - have also popped in. These are the core principles behind Rita's wellness programme there...
Bodyism in London is the exclusive and swanky gym where membership can cost as much as £22,000 a year - and it's been kitted out with Vitamin D lights and oxygenated air
High intensity
To keep her lean, Bodyism would use the power sled and versaclimber machine, tools more commonly associated with powerlifters and sprinters. They're low risk for injury but high reward when it comes to burning unwanted fat quickly. Both have a high metabolic demand and can keep you burning fat for up to 24 hours after your workout.
Injury prevention
Mindful never to overwork their clients, the team prioritise injury prevention in every session, meaning Rita would still be able to wow on stage while impressing in the gym. They do this by working on any muscle or strength imbalances with unilateral work (targeting one side of the body at a time), anti-rotation core exercises using resistance bands and glute strengthening moves (see Rita's five-move circuit).
Pilates
The workouts aren't all fast and furious. High intensity training is complemented with classical Pilates to work the deep muscles of the core, which also helps focus breathing and reduces stress. Pilates improves the foundations for a great posture and core strength that would help Rita be more efficient and athletic on stage.
Nutrition
Pre-workout, clients are encouraged to use their Berry Burn antioxidant supplement in place of a morning coffee, which boosts the body's ability to metabolise fat and increases energy for intense sessions.
James and Christiane Duigan are the golden couple of wellness. They have top-selling books and supplements based on their popular Clean And Lean philosophy, a global gym and workout wear brand called
Bagikan Berita Ini
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