This no-equip­ment work­out will build mus­cle and trim fat fast.

Shape (Singapore) - - Contents -

Be­cause now is when you want it most, this do-any­where rou­tine will help you lose weight and gain lean mus­cle in record time by check­ing all the boxes – car­dio, strength and mo­bil­ity.

The sim­ple for­mula: four rounds of eight body-weight strength­en­ers mixed with in­ter­mit­tent blasts of burpees. “You’ll do fewer reps each round, so you’ll think the work­load is get­ting eas­ier when re­ally you’re push­ing your body closer and closer to to­tal burnout,” says Ja­clyn Em­er­ick, the fit­ness di­rec­tor of Shape US and a per­sonal trainer in New York City, who cooks up cre­ative, no­gym rou­tines like this so you never have to miss a work­out. As the num­ber of reps shrinks, so does your re­cov­ery time. Your heart rate – thus your me­tab­o­lism – stays hiked through­out.

There are three kinds of push-ups in this rou­tine. Why? Push-ups are the to­tal pack­age – “They sculpt your shoul­ders, arms, abs, and even your butt and legs,” Ja­clyn says – and can chal­lenge mus­cles in a new way with the slight­est vari­a­tion.

Now, about those burpees. Ev­ery three min­utes, stop what you’re do­ing and ham­mer out 10 of them. “If you tackle the rou­tine at a mod­er­ate pace rather than a turbo one, you’ll end up hav­ing to do more burpees be­cause your work­out goes on for longer, which re­sults in burn­ing more calo­ries over time,” she says. “But when you turn up the pace of your reps dur­ing the strength moves, you’ll do fewer burpees but raise your calo­rie burn per minute.”

Which­ever you choose, you lose – fat, that is.

FIT FASH­ION Y-3 Sport mul­tisport bra (store.y-3.com). Alo Yoga El­e­vate shorts (aloyoga.com).

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