OK! HEALTH HARDCORE FITNESS ROUTINES
SHORT ON TIME? TRY ONE OF THESE HARDCORE CLASSES…
Adele has hit the headlines with her new slimline figure, which is reportedly the result of hardcore HIIT sessions. Meanwhile, Ellie Goulding credits her full-on gym workouts for keeping her strong and fit, even leading a Barry’s Bootcamp class in Miami. She says: ‘I’ve done a lot of cardio, a lot of workouts but specifically I really like running.’
If, like Ellie, you’re keen on hitting the gym hard to save time, then we’ve done the legwork (ahem) for you. We take a look at six classes that burn over 1,000 calories in one session – that’s the equivalent of a tikka masala and naan, a foot long sandwich from Subway or a double helping of decadent chocolate cake. You do the maths!
BEST FOR: UPPER BODY STRENGTH CLASS: BOXCON AT 12X3
WHAT IS IT? A new core and boxing workout from former boxers Ryan Pickard and Darren Barker. It’s based on the classic boxing format with 12 lots of three-minute rounds split into boxing and circuit-based strength and cardio exercises. Ellie Goulding is a fan. HOW IT WORKS: Darren explains: ‘It’s a full-on 55-minute, high-intensity workout consisting of a warm-up, five rounds on the bags and pads then five rounds of strength and conditioning exercises. We finish with a round of core work. The high-calorie burn is based on working the whole body – focusing on aerobic conditioning with bursts of HIIT and strength training.’ MORE INFO: WWW.12X3GYM.CO.UK
Above: Boxing works the upper body. Above right: Olly Murs
BEST FOR: IMPROVING STAMINA CLASS: GUTS AND GLORY AT SWEAT IT
WHAT IS IT? The class is split between high intensity intervals on specialist running machines – with a unique sled and parachute mode – and strength and conditioning exercises in the unique Sweat It functional rig. This features 20 stations and incorporates equipment including landmines, Olympic bars and resistance bands, to deliver a challenging workout which will tap into your competitive streak.
BEST FOR: BUILDING MUSCLE CLASS: HOLLYWOOD F45
WHAT IS IT?
Nicole Richie,
Mark Wahlberg and Olly Murs are fans. The
60-minute F45 class combines strength, cardio, plyometric, core and agility exercises in a HIIT format. It can help reduce body fat, build muscle and promises to burn up to 1,300 calories. Designed to increase strength, stamina and cardio conditioning, your metabolism will be firing on all cylinders long after the session ends. HOW IT WORKS: Trainer Jenny Francis tells us: ‘This is perfect for people looking for the ultimate calorie burn. It works for many reasons. First, the class is structured around HIIT, working to a 40 seconds work/ 15 seconds rest ratio. Working hard, with little amounts of rest, forces your heart rate to
80 per cent of its maximum. It’s this that gives you high-calorie burn both during and hours after the class as your body recovers.’ MORE INFO: F45TRAINING.CO.UK
HOW IT WORKS:
The trainer at Sweat It London Zack Mills says: ‘The calorie burn of this workout is very real – you’ll zap over 1,000 calories.
That’s not only due to the intensity of the workout, but also the combination of sprint training and heavy compound moves. We know the calorie burn is high when doing Tabata, HIIT or incline sprint training, but when you combine this with full-body exercises, you’ll hit a huge calorie burn.’ MORE INFO: WWW.SWEAT-IT.COM
BEST FOR: BURNING BODY FAT
CLASS: BARRY’S BOOTCAMP
WHAT IS IT? Ever wonder how Victoria’s Secret models stay in shape? Barry’s Bootcamp has gained a cult celebrity following including Jools Oliver, the Kardashians and the Beckhams. An hour-long cardiovascular and strength session, it aims to ‘shock’ the body to improve the cardiovascular system, burn fat and build muscle.
HOW IT WORKS:
Co-founder and trainer Sandy Macaskill says: ‘The more you commit, the better the returns. We recommend you train at Barry’s at least three times a week for the best results. The plan focuses on different body parts each day eg Mondays are arms and abs.
The muscle group breakdown helps you recover effectively.’ MORE INFO: BARRYSBOOTCAMP.COM
Above: A high-calorie burn is key. Left: Kim has been seen at Barry’s Bootcamp
BEST FOR: TONING CLASS: FLYKICK
WHAT IS IT? These classes focus on the upper and lower body and core by using big motor patterns: squats, lunges, press-ups and pull movements. During the punch bag rounds, the aim is to fire up those muscle groups again to transfer as much power into your punches and kicks as possible.
HOW IT WORKS: Flykick trainer Alistair Toovey says: ‘Functional training is incredibly important. Whether you’re just starting out or have years of experience, you’re going to get a great training session – as long as you’re willing to push yourself. Swapping from combos on the bag to weighted strength exercises stimulates the body to adapt and change.’ MORE INFO: FLYKICK.CO.UK
BEST FOR: SPEED FREAKS CLASS: HEAT AT VIRGIN ACTIVE, NATIONWIDE
WHAT IS IT? HEAT stands for High Energy Athletic Training. Each hour-long class consists of four drills – agility, speed, power and stamina – plus short breaks. Virgin also incorporates treadmills which mimic dynamic movements like sled pushing and tough footwork. You’ll feel the burn with bear crawls and sprints, but you’ll also feel totally smug afterwards!
HOW IT WORKS: Virgin’s Israel Rivera, tells us these sessions have been hugely popular among all levels of fitness. She says: ‘This total-body, results-focused workout is done in a supportive environment. We use Myzone technology which helps you track your progress. The colour zones help regulate the intensity of your workout and keep your head in the game. If you have a competitive spirit you can aim for points, or compete with friends.’ MORE INFO: WWW.VIRGINACTIVE.CO.UK.