Get fit, fast!
Sculpt your abs and burn fat with this PIIT28 Waist Shaper Workout that’s been exclusively designed for Shape. Cassey’s PIIT28 programme combines strengthening pilates moves with intensive cardio elements of normal high-intensity interval training (HIIT) to shape your body in just 28 minutes.
This routine consists of seven moves. Perform each for 45 seconds and rest for 15 seconds in between. Do a total of four rounds (alternating on your left and right sides) for a full 28-minute workout. Do this workout sequence a few times a week for best results. CURTSY LUNGE KICK
Works butt and legs
[A] Start with right leg diagonally behind the other in a lunge position. Keep chest tall. [B] Kick right leg up as high as you can to touch raised right hand. Switch sides during next set.
STARFISH LEG RAISES
Works obliques, arms and thighs
[A] Get into side plank position with bottom arm extended directly below your shoulder. [B] Raise top leg as high as possible while keeping body aligned. Return to starting position and repeat for 45 seconds. Switch sides during next set. PLANK JACK DONKEY KICK
Works the entire body
[A] Start in plank position. [B] Jump both feet out. Then jump back to starting plank position. [C] Kick both legs up [D] and outwards as explosively as possible.
Start with right leg on the floor, with left leg fully extended. Keep body upright with both hands raised above your head in a Charlie’s Angel position. Tilt towards your right, going as low as you can (but not lower than parallel to the floor). Switch sides during next set.
ONE- ARMED BURPEE
Works whole body [A] Start in plank position with one arm behind your back. [B] Jump forward, landing your feet right outside your shoulders. [C] Spring upwards and return to starting position. Switch arms during next set.
Works abs and thighs
[A] Lie on your back with both hands behind the nape of your neck. Lift your head, neck and shoulders off the floor with only your lower back pressed into the mat. Bring your legs straight into the air.
[B] Rotate both legs outwards and away from your body, as if you’re drawing two capital letter Ds back to back. [C] Return legs to starting position.
KNEE- IN FLYERS
Works legs and abs
[A] Get into three-legged downward dog position.
[B] Bring back leg in towards your chest. [C] Kick this same leg back as high as possible, adding a hop at the end. Switch legs during next set.