Thursday, 4 December 2014

Best toning exercises

All about the base? It's all about intensity with this serious fat-burning circuit

Want to shape up fast? You should try one of our favourite methods of training: Tabata. Think high-intensity intervals, incorporating hardcore 20-second bursts of exercise split up by 10 seconds of rest. Exercises include anything from squats to star jumps. Repeat these 30-second routines for eight bouts for an effective workout that will not only improve your endurance, but also help you perform better for longer at maximum effort, while boosting your metabolism - even after your workout has finished!
Warm up with two minutes of jogging on the spot, then leg swings, to help loosen your muscles and get your body revved up for the session. Next, do the first exercise at maximum intensity for 20 seconds, followed by 10 seconds of rest. Do all four exercises, then repeat so you’ve done a total of eight exercises and been working out for a total of four minutes. Rest for three minutes and repeat the four-minute sequence once more through. Don’t forget to cool down and stretch to stop your muscles seizing up. 

  • - Works: Gluteals, hamstrings, quads, calves, shoulders, core
  • - Time: 20 seconds
  • - Start with your legs together and arms by your sides. In one motion, jump and spread your legs out to the sides and arms out and up over your head.  Land in this position, then return to the starting position and repeat. 

  • - Works: Gluteals, hamstrings, quads, core
  • - Time: 20 seconds
  • - Stand with your feet hip-width apart and arms down by your sides. Push your hips back and bend your knees to lower into a squat, bringing your hands up to your chest. Push yourself back to the start position.

  • - Works: Arms, shoulders, back and core
  • - Time: 20 seconds
  • - Start in a plank position on your forearms, with your palms facing in and belly button pulled into your spine. Walk your left hand in, placing it under your shoulder and pressing your body up, then walk your right hand in so that you end up in a full plank position with both arms straight. Quickly lower your left elbow to the floor, then your right, so you’re back in your elbow plank.

  • - Works: Abs, obliques, hip flexors
  • - Time: 20 seconds 
  • - Lie flat on the floor with your hands behind your ears. Raise your legs a few inches off the floor and lift your shoulders up. Use your abs to drive your left elbow and right knee towards each other, twist back to the centre, then drive your right elbow and left knee towards each other. Continue alternating sides as fast as possible.  

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