Quickie Metabolism Boost

Quickie Metabolism Boost

Thirty seconds. That’s the sweet spot if you want your interval sessions to melt fat and slim your waist. Individuals who do four to six 30-second sprints with a four-minute recovery between each three times a week for six weeks lower their fat mass and their waist size. This routine combines 30-second intervals with strengtheners.

Your Workout

Intensity: Hard

Total Time: 20 Minutes

You Will Need: a 15-20 pound weight

Calories Burned: 245

  1. After an easy warm-up of jogging in place or jumping jacks, go all out performing your cardio of choice. Duration: 30 seconds/ 9-10 RPE
  2. Do 10 reps of either push-ups, squats, lunges, or planks. Rest for the remainder of the time. Duration: 90 seconds/3-4 RPE
  3. Back to cardio. Go all out again. Duration: 30 seconds/9-10 RPE
  4. Do 10 reps of an advanced version of the move you did in round 1: staggered hand push-ups, goblet squats, reverse lunges, or leg-up planks. Rest for the remainder of the time. Duration: 90 seconds/5-6 RPE
  5. Repeat Numbers 3 and 4 8 times, continuing to go all out for your 30 second cardio intervals, and do a different strength move or variation for each 90 second interval. Duration: 16 minutes/ 9-10 and 5-6 RPE
  • Leg-Up Plank: Start in a forearm plank. Lift right leg off floor, lower. Switch sides, repeat for 1 rep. continue alternating sides.
  • Goblet Squat: Stand with feet wider than hip-width apart, toes out, and hold a weight vertically in front of chest with elbows bent. Squat, hold for 1 count. Stand for 1 rep. repeat.

0910-single-leg-plank.preview olympic-legs-1

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