BURN FAT SMARTER & FASTER

FIVE MOVES, FOUR SETS. THAT’S ALL IT TAKES TO REV UP YOUR FAT-BURN­ING EN­GINE AND SCULPT EV­ERY MUS­CLE.

Shape (Singapore) - - Front Page -

Shake up your go-to in­ter­val rou­tine with this energising cir­cuit, and you’ll not only burn tons of calo­ries but also take your firm­ing – and fit­ness – up a level.

Be­cause your mus­cles get worked ev­ery way as you go low, jump high, run fast, lift weights and change di­rec­tions – all in the same ses­sion – you reap in­cred­i­ble sculpt­ing and after­burn ben­e­fits, say Kirk De­waele and Bran­don Cullen, the co-founders of Mad­abolic Inc., a stu­dio in Char­lotte, North Carolina, known for its HIIT work­outs that em­pha­sise va­ri­ety. Their fresh ap­proach rolls pri­mal move­ments (squat­ting, jump­ing, crawl­ing), power, strength, car­dio and ro­ta­tion into ev­ery class.

In­cor­po­rat­ing strength in your HIIT ses­sion like this torches calo­ries on the spot, and im­proves your mus­cle func­tion enor­mously by stim­u­lat­ing mus­cle growth and de­vel­op­ment. New re­search in the journal Ap­plied Phys­i­ol­ogy, Nu­tri­tion, and Me­tab­o­lism found that the tech­nique helped ex­er­cis­ers sub­se­quently lift more weight (up to 39 per cent heav­ier) and do more reps (nearly triple the weighted squats), while those who stuck with stan­dard car­dio in­ter­vals didn’t ex­pe­ri­ence any such gains.

Each in­ter­val in this Mad­abolic rou­tine (a 30-minute taste of the class) is meant to bring you to the point where your mus­cles feel as if they’re just about out of juice. Work­ing at this in­ten­sity is worth it – for the spike in your me­tab­o­lism that con­tin­ues post-work­out and for the boost it gives your ex­er­cise ca­pac­ity, Kirk ex­plains. “That means you’ll be able to sus­tain an in­creased pace or in­ten­sity for longer,” he says. Over time, that will trans­late to your get­ting stronger, faster and leaner.

“Fo­cus on speed, power and hit­ting your max ef­fort dur­ing ev­ery sin­gle work­ing sec­ond,” he says. (You’ll have an equal amount of time to re­cover be­tween moves, so don’t be afraid to go all­out.) In other words, lace up and go mad!

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