Burn fat fast

If your waist­line’s feel­ing the ef­fects of the party sea­son, just grab a medicine ball and use it to burn 500 calo­ries in 24 min­utes

Men's Fitness - - Contents -

Shed 500 calo­ries in one ses­sion – then keep the fires burn­ing for 24 hours, with a 22-minute work­out put to­gether by No­mad Way cre­ator An­drew Tracey

De­cem­ber is a time of in­dul­gence – es­pe­cially that calorific Christ­mas feast. Es­ti­mates vary wildly but most of us swal­low up any­where from a fill­ing 4,000 calo­ries to a whop­ping 7,000 calo­ries on the day – some good (pro­tein, healthy fats, sprouts), some not so (brandy, brandy but­ter, brandy cream). You earned your ex­cesses but now it’s time to re­claim your abs, 500 calo­ries at a time, with this rapid medicine ball cir­cuit from coach An­drew Tracey (way­oftheno­mad.co.uk).

“This is next-level full-body Ta­bata con­di­tion­ing,” says Tracey. “High in­ten­sity is key here, es­pe­cially if you’re us­ing a light med ball. It has to be all-out, balls to the wall on ev­ery set.” All you need is a med ball and sturdy floor to slam it into. The move­ments will work ev­ery part of your body, build­ing func­tional power, while the re­lent­less on/off na­ture of the Ta­bata in­ter­vals will kick your heart rate to a fat-strip­pingly high pace. Af­ter a few weeks you’ll have a beach-ready body months early – so why not head off for some win­ter sun?


Ta­bata work­outs, named af­ter sports and health sci­en­tist Izumi Ta­bata, are high-in­ten­sity in­ter­vals of 20 sec­onds’ ef­fort fol­lowed by ten sec­onds’ rest, re­peated eight times for a to­tal of four min­utes. Be­cause you’ve barely time to get your breath back, your heart rate rock­ets and you keep burn­ing calo­ries while you (try to) re­cover.


Do each of the six ex­er­cises in or­der for 20 sec­onds, rest­ing for ten sec­onds be­tween them. Com­plete four rounds of the cir­cuit for a to­tal of 12 min­utes, take a three­minute rest, then go again. To progress, in­crease the weight if you can, or try to do more reps in each pe­riod of ef­fort.


| Month 2015

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