A work­out that ramps up – and then di­als ls down – the in­ten­sity for a se­ri­ously ef­fec­tive, ffec­tive, calo­rie-torch­ing for­mula.

Shape (Singapore) - - Contents -

This work­out is a blaz­ing dose of car­dio, says Amy Dixon, a group fit­ness pro and co-cre­ator of the killer new Firestarter class at Equinox in Los An­ge­les, who de­signed the sam­ple rou­tine on the next page. The class has you push for 15, then 30, then 45 sec­onds at high in­ten­sity – and then back down for 45, 30, and 15 sec­onds – with just 15 sec­onds of rest in be­tween. “Be­cause you never fully re­cover be­tween sets, you are work­ing at a level of in­ten­sity that will make you fit­ter and im­prove your per­for­mance,” Amy adds. Plus, you’ll burn big calo­ries along the way – and post-work­out too.

The work­out com­prises three cir­cuits. Each cir­cuit con­tains two al­ter­nat­ing ex­er­cises that strate­gi­cally tar­get the body in dif­fer­ent ways. That means you won’t be so ex­hausted dur­ing each push in­ter­val that you can’t give it your all.

After each cir­cuit, you should feel like you went hard enough that you want to stop and com­pletely re­cover. In­stead, you’ll do two min­utes at a slow-jog pace be­fore mov­ing on to the next cir­cuit. “Re­search shows that ac­tive re­cov­er­ies, rang­ing from two to four min­utes, are the sweet spot for get­ting your body ready to tackle an­other in­ter­val at such a high in­ten­sity,” Amy ex­plains.

By the end of this ses­sion, every last mus­cle will have been whipped into shape. And your metabolism? It will be on fire.

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