Finding the motivation to exercise when the weather is bad is hard enough, but what about when the weather is so bad you can’t actually get to the gym?
Bad weather needn’t be an excuse to skip a day of working out thanks to Protein World personal trainer, Stefanie Williams who helped us put together a high intensity interval training (HIIT) workout you can do at home.
[Stretches to help you sleep better: 5 yoga moves to do before bed]
[Read more: 6 ways to have a healthier relationship with food]
Why does HIIT burn fat quicker?
A HIIT session alternates between periods of fast paced, or "high intensity", all-out exercise, followed by low intensity movements or rest periods. HIIT normally follows a circuit style format, which keeps your muscles engaged throughout the entire workout.
HIIT increases post-exercise energy expenditure, also known as EPOC (excess post exercise oxygen consumption) which causes the body to burn fat for up to 48 hours after you’ve finished exercising.
Oxygen consumption and caloric expenditure remain elevated as the working muscle cells restore physiological and metabolic factors in the cell to pre-exercise levels.
The Workout (20 minutes)
Complete these exercises in order and repeat four times.
Work for 40 seconds & rest for 20 seconds in between exercises.
Burpees
From a standing position, lower your body downwards placing your hands on the floor.
Kick both legs out straight behind you into a straight arm plank position.
From here, bring both legs back in towards the chest placing your feet flat on the ground.
Using your arms, thrust your body upwards into a jump to complete one rep.
Jump Lunges
Step into a lunge with right leg forward.
Explode upwards and alternate legs.
Land in same lunge position with left leg forward.
Shoulder Taps
Starting in straight arm high plank.
Keeping your body straight, tap your left hand on your right shoulder.
Alternate this movement with opposite arm.
High Knees Forward Punch
Starting in a neutral standing position, bring one knee up as close to your chest as possible and punch out opposite arm to leg.
Drop it back down and repeat on the other side.
Repeat as quickly as possible keeping your knees as high as you can.
Twisting Plank
Starting in a low plank, dip your hip to the ground and bring back to centre.
Repeat on other side.
http://ift.tt/2D86ch3
Bagikan Berita Ini
0 Response to "HIIT home workout: 5 fat-burning exercises for when you can't get to the gym"
Post a Comment