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