ULTRA-EFFECTIVE EXERCISE PLAN
I’M A big fan of HIIT (High-intensity interval training) as it is an extremely effective form of cardiovascular exercise that can be achieved in the shortest possible time. HIIT is all about short-duration, maximum-effort exercise. The exercises should be performed as fast as possible. The aim is to get your heart rate as high as you can, which improves your fat-burning ability and increases your metabolic rate for up to 24 hours afterwards. HIIT may hurt (a bit) but this workout only lasts 15 minutes (including warm up and cool down). All the metabolic benefits of intermittent fasting are exacerbated if you can exercise before eating. If your body has become accustomed to burning carbohydrates for fuel, it can take a while to adjust to exercising on an empty stomach, but stick with it. Good hydration is key — try drinking a pint of water with a couple of pinches of salt or a squeeze of lemon juice before your session. Salt is an electrolyte, so when added to water it dissolves into its component ions, which are electrically conductive and help communicate messages through the body, facilitating the uptake of water into your cells.
WARM UP — Spend 30 seconds marching on the spot (swing your arms), then 30 seconds doing jumping jacks, and finish by taking two big lunge steps — first with the right leg, then the left — dropping your hips to stretch your leg muscles. Next, set a timer and do each of the following exercises as fast and hard as you can for 30 seconds, then have 30 seconds of rest before moving on to the next exercise. Have a one-minute rest at the end of the round of all three exercises, then repeat the round three times. Finish with a five-minute walk (ideally outside) to cool down and get oxygenated blood flowing.
HIGH KNEES — Stand with your feet together and hands by your sides, then drive one arm and the opposite knee upwards so your knee is level with your hip. Repeat on the other side as the first side returns to the start position. The more you drive your arms, the faster your legs will go.
JUMPING JACKS — Stand with feet together and hands by your sides. Jump feet out to the sides (wider than shoulder width apart) , throwing your arms above your head so hands touch. Jump back to the start. Repeat.
MOUNTAIN CLIMBERS — Get on all fours with most of your weight over your arms. Now stretch both feet out behind you so your legs are straight, and bring one knee as close to your chest as possible. As you return your leg to the start position, bring the opposite knee towards your chest. Switch legs like this as swiftly as possible. Your legs should be the only bits of your body moving — your hips and torso should remain still. Repeat.
ADAPTED by Louise Atkinson from the 2 Meal day by Max Lowery, published by Kyle Books at £14.99. ©Max Lowery 2017. to buy a copy for £7.50 (until June 19, 2017) call 0844 571 0640 or visit mailbookshop.co. uk, p&p is free on orders over £15.