GET FIT FA ST Fol­low this su­per-speedy work­out rou­tine to burn ma­jor calo­ries fast. By Katie Becker.

Harper’s Bazaar (Malaysia) - - The Beauty -

Find­ing time to work out with a crammed sched­ule can seem nearly im­pos­si­ble. Thank­fully, high-in­ten­sity in­ter­val train­ing – the trend­ing fit­ness phi­los­o­phy that com­bines bursts of car­dio and strength train­ing – makes the most of small win­dows. “Sci­en­tif­i­cally, you burn more fat by in­clud­ing short spurts where you work your ab­so­lute hard­est,” says Ellen Latham, a trainer. Here, Latham’s 20-minute rou­tine is de­signed to torch calo­ries and firm you up all over. All you need is a jump rope. Do the rou­tine three times a week for body-con, dress­wor­thy re­sults. WARM UP Do 20 high-knee marches while pump­ing your arms, 15 jump­ing jacks, and 10 stand­ing straight-leg side swings – lift­ing your leg out to the side while bal­anc­ing on the other, then quickly switch­ing back and forth. CAR­DIO BURST ( 4 min­utes) Jump rope with a skip­ping style, al­ter­nat­ing each foot (rather than hop­ping on them to­gether). “You’ll know your heart rate is at the right in­ten­sity when your breath­ing be­comes too hard to say your full name and ad­dress with­out stop­ping,” ad­vises Latham. Aim to keep it at that level for the full four min­utes. BURPEES TO PUSH- UPS ( 1 minute) Start­ing in a stand­ing po­si­tion, bring your hands to the ground, kick your feet out be­hind you into a plank po­si­tion, and do a push-up (drop your knee if nec­es­sary). Hop your feet back un­der­neath you and spring straight up, jump­ing like you’re try­ing to touch the ceil­ing. Re­peat. SIDE PLANKS ( 1 minute) On the floor, place your right el­bow di­rectly un­der your shoul­der while propped up on your side. Stack feet or stag­ger them, and el­e­vate your bot­tom hip to make a straight line from head to toes. Slightly pinch in your shoul­der blades (with­out hunch­ing). Drop your right knee down for sup­port if need be. Hold for 30 sec­onds, then switch sides and re­peat.

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Ath­let­ica ca CAR­DIO BURST ( 5 min­utes, 30 sec­onds) Jump rope, skip­ping again, get­ting your heart rate back up. Af­ter two min­utes, jump with a slight jog, as if you were run­ning in place. At the 10-minute mark, hop with feet to­gether, like tra­di­tional jump rope, for 90 sec­onds. “For your knee health, land on the balls of your feet, not flat-footed,” notes Latham. Be sure you’re breath­ing hard the whole time. SQUATS TO LUNGES ( 1 minute) Stand with feet shoul­der-width apart, and with your weight in your heels and your hands out in front of you, sit back to a squat – like you’re sit­ting into a chair with your be­hind stop­ping at seat level. Stand and lunge your right foot straight for­ward, keep­ing the knee above your an­kle as you lower your left knee un­til it hov­ers above the floor. Step back to stand­ing, then lunge with the left leg for­ward. Stand, re­turn to squat po­si­tion, and re­peat. FRONT PLANK ( 90 sec­onds) Fac­ing down on the floor, prop your­self onto your el­bows and toes with your knees lifted. Fo­cus on pinch­ing your shoul­der blades and pulling your belly but­ton away from the front waist­band of your pants. Hold for 90 sec­onds. CAR­DIO BURST ( 4 min­utes) Jump rope with a run­ning step for three min­utes, then jump with feet to­gether for one minute. BI­CY­CLE ( 1 minute) Ly­ing on your back, bring your right knee up to your chest and stretch your left leg straight out, low­er­ing it as close to the floor as you can with­out arch­ing your lower back. Then, with your hands be­hind your head, bring your left armpit to­ward your right knee and your right el­bow back. Al­ter­nate sides, fo­cus­ing on bring­ing the back el­bow far be­hind you. BACKBA EX­TEN­SIONS ( 1 minute) Face down, tucktu your toes un­der, and place the backs of your hand­sha un­der your fore­head for sup­port, el­bows out to the sides. Us­ing your back mus­cles, lift your chestc as high as you can. Lower and re­peat. FIN­ISH Gen­tly stretch out your back, hips, chest, and the front and backs of your thighs.

Weight train­ing and car­dio com­bined can se­ri­ously power up your fit­ness re­sults

Ready, Set, Sweat Tank, Lu­l­ule­mon Ath­let­ica

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