Speed up your me­tab­o­lism

This pyra­mid-style work­out ramps up—then di­als down— the in­ten­sity for a se­ri­ously ef­fec­tive calo­rie-torch­ing for­mula.

Shape (Malaysia) - - CONTENTS - By SARA AN­GLE

T“This work­out is a blaz­ing dose of car­dio,” says group fit­ness pro Amy Dixon, a cocre­ator of the killer new Firestarter class at Equinox in Los An­ge­les, who de­signed the sam­ple rou­tine on the next page. The class has you push for 15, then 30, then 45 sec­onds at high in­ten­sity—then back down the “pyra­mid” for 45, 30, and 15 sec­onds— with just 15 sec­onds of rest in be­tween. “Be­cause you never fully re­cover be­tween sets, you are work­ing at a level of in­ten­sity that will make you fit­ter and im­prove your per­for­mance,” Dixon says. Plus, you’ll burn big calo­ries along the way—and post­work­out too. Each pyra­mid (think of it as a mini­cir­cuit) con­tains two al­ter­nat­ing ex­er­cises that strate­gi­cally tar­get the body in dif­fer­ent ways. That means you won’t be so ex­hausted dur­ing each push in­ter­val that you can’t give it your all. You’ll crank out three pyra­mids total. Af­ter each, you should feel like you went hard enough that you want to stop and com­pletely re­cover. In­stead, you’ll do two min­utes at a slow-jog pace be­fore mov­ing on to the next pyra­mid. “Re­search shows that ac­tive re­cov­er­ies rang­ing from two to four min­utes are the sweet spot for get­ting your body ready to tackle an­other in­ter­val at such a high in­ten­sity,” Dixon ex­plains. By the end of this ses­sion, ev­ery last mus­cle will have been whipped into shape. And your me­tab­o­lism? It will be on fire.

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