Get fit for sum­mer with high in­ten­sity in­ter­val train­ing

The Tribune (NZ) - - TERRACE END -

Spring is in the air and your body is laced with ex­cite­ment at the thought of the warm and sunny days ahead. Then sud­denly that brief mo­ment of spring ex­cite­ment sinks away with the dreaded thought of putting on your sum­mer swim­suit.

But you can burn fat with one ex­er­cise rou­tine, three times a week, which only takes about 20 min­utes. This highly-re­searched ex­er­cise rou­tine is called HIIT; it stands for high in­ten­sity in­ter­val train­ing. The great thing is that you can do it with any ex­er­cise you like. The key is con­sis­tency and a bit of sweat, plus your will­ing­ness to be com­fort­able with the un­com­fort­able.

The key is to work each in­ter­val up to a point where you can­not talk and be­gin to sweat.

This in­cred­i­ble ex­er­cise rou­tine moves you into the fat­burn­ing zone for up to 24 hours! It acts as a de-stres­sor, im­proves im­mune func­tion, and fires up brain cells. Here are the steps to get started:

1. Warm up for two min­utes do­ing star jumps, cross crawls or down dogs

2. Pick your favourite ex­er­cise and do it for a minute at an in­ten­sity of four out of 10

3. Do the ex­er­cise for 60 sec­onds as hard as you can

4. Rest at a level four in­ten­sity by sim­ply walk­ing in place

5. For seven more times, re­peat steps two to four, in­creas­ing your in­ten­sity each time.

For a bonus round, add a move­ment into one of your in­ter­vals that has your hands and legs cross­ing over the mid­line of your body. This trig­gers left and right brain in­te­gra­tion and acts as a pre­ven­ta­tive mea­sure to early on­set of de­men­tia and Alzheimer’s.

UN­KNOWN

Get toned for sum­mer.

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