Quickly Boost Metabolism to Improve Physique
Get bigger body changes in less time while feeling like a Bad Girl
She's almost gliding out the door. Her head's high. Chest out. She feels she can take on the world. While it's not long after her session where she felt like she did jostle with a force larger than her. Whereas, before she started these sessions, she appeared sluggish and indifferent with cardio workouts.
If you've been around the fitness world long enough, you'll have heard someone say something like: "You have to change it up because your body gets used to it."
It's true. Doing the same thing repetitively becomes second nature and lacks stimulation to your mind, body and soul. But when you do something different, things change. Those aerobic style classes we have been sold in the past, no matter how they jazz them up, will not help you lose fat while keeping muscle mass. Or strengthen your heart to the max. Nor will they cause your muscles to use fat and carbs most effectively.
While aerobic exercise should be part of your training so should anaerobic sessions too. The high-intensity activity will improve your strength, power and speed so you can burst into life whenever needed. Also, your metabolism will be stimulated so you use more energy after the workout compared to a low-intensity session.
Evolved Exercise Burns Equal Energy Quicker
Not too long ago, exercise kind of meant cardio machines for running, rowing, cycling etc. Blokes pumping iron while girls would bust some moves with Mr Motivator in Spandex commanding "Everybody say HUH!" Haven't times changed? Exercise has changed. And women are no longer confined to a small section of the gym with little female friendly weights. Now we have classes men find interesting and challenging. High-Intensity Interval Training. Sessions designed to push your body to its limits for short periods of time with short recovery periods.
Plus, these sessions can last between 15 to 30 minutes rather than 45 to 60 minutes or longer. In that time, you can burn the same energy in less time. So now you can make use of the time saved while generating desired results. It's a win-win.
What's even better is, you do not have to go to a class or the gym. Much of what you need is at hand including your body. So here's a session you can do and adapt it to your capability.
Quick HIIT Workout
Beginner session: 30 repetitions and then a 15 seconds rest.
Intermediate session: 45 reps and 15 seconds rest.
Advanced session: 50 reps and 10 seconds rest.
Cycle the exercises and complete 3 to 5 sets.
Start with a 2-minute warm-up:
Walk around, jog on the spot, march. Get your arms moving as well... get them pumping high and low. Do a little dance - anything easy to get your blood flowing.
Now, dynamic stretches:
Extend your muscles to their full range of motion three times. With controlled movements, complete each exercise below to stretch each muscle and prepare them for a workout.
Quick HIIT Session: Complete each exercise one after the other with desired level reps and rest. Then repeat the cycle 3 to 5 times.
- Jumping Jacks: Stand up straight with your feet hip-width apart and your arms down by your sides. Jump into a star shape and then jump back straight. Repeat as fast as possible. If this is too difficult, try stepping side to side while raising your arms.
- Squats: Start with your feet shoulder-width apart. While keeping your back straight, sit back as if perching on the toilet. Make sure your knees stay in line with your ankles/feet and sit so your thighs are parallel with the floor. Then return to standing tall. For extra assistance, try using a chair.
- Chain Punch: Begin by standing up straight, feet shoulder-width apart, knees slightly bent, and raise loose fists in front of you with your elbows bent. Now focus on a spot in front of you about head height and punch out one fist after the other... chain punch away the repetitions.
- Triceps Extension: Again, stand up straight with your feet shoulder-width apart and your knees slightly bent. Raise your arms up to the ceiling, now from your elbow, lower your hands behind your head. Keep your elbows in and raise your hands back to the ceiling.
- Reverse Fly: Start with your feet shoulder-width apart. Bend over forwards while keeping your back straight and knees slightly bent. Your knees should be in line with your ankles. Drop your arms down to the floor. Now raise your arms out as if you were flying. Your shoulder bladed will come together. Keep your arms straight and lower them back down and together. Flap away!
To finish, spend a few minutes stretching each muscle used in this session.