Fitness has been revolutionized in recent years with new intense workout styles like Crossfit, HIIT, and MMA. Research into weight loss and exercise efficiency inspired a whole new approach to getting in shape - less is more. It turns out that working out at higher intensity, for short bursts of time, using a broad variety of exercises, has proven to maximize workout productivity. This approach packs more work into less time, and creates what's known as the "afterburn" effect where your metabolism continues to burn calories even after exercising has stopped. When combined with proper nutrition, short burst workouts can help you lose weight, improve your fitness, and tone your muscles efficiently. To help you stay toned and on trend, we have four intense 10-minute workouts for you to try.
Created by Japanese scientist Dr. Izumi Tabata, Tabata involves 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated over 4 minutes (which constitutes one set). Try this: pick any 4 exercises (like push ups, sit ups, squats, and jumping jacks), then do 20 seconds of one of your chosen exercises, then rest for 10 seconds. Then do 20 seconds of your second chosen exercise, then rest for 10 seconds. Then do 20 seconds of your third chosen exercise, then rest. Then round out the session with 20 seconds of your fourth chosen exercise, and rest. Then do that whole cycle again. Repeat the process until 10 minutes have elapsed.
A mix of brawling and athleticism, boxing is an intense and effective fitness option. It combines cardio and muscle work into each training exercise (running, skipping rope, throwing a left-right combination 100 times, bobbing, weaving, slipping etc.). Boxers need to be strong, fast, and fit. And while it's good to learn proper boxing technique, you don't need to be a pro to get fit. Try out an online workout routine like this 10 minute boxing video. Or download a boxing round timer app and improvise punch combinations as it counts down. It's fun, easy, and it'll give you a great workout in 10 minutes or less.
High Intensity Interval Training involves a variety of challenging exercises performed in timed intervals and circuits or sets. It's incredibly effective for fat loss and building muscle. Try one of these workouts by completing the outlined circuits four times, resting 1 minute after the last exercise: Mountain Climbers (Reps: 45); Pushups (Reps: 20-30); Front Plank (Duration: 1 min); and Jump Rope (Duration: 1 min); rest 1 min.
Too good to be true "couch sets"
If you're feeling a little lazy but still want to get a workout in, you'll be glad to learn you can workout while you sit on the couch. How? Grab a 20lb kettlebell or dumbbell (or choose a weight you prefer). Do 10-15 bicep curls followed immediately by 10-15 shoulder presses. Then lay down and do 20 bench presses, 10 ab crunches, and finish by standing up 10-15 times from a full seated position. Rest for 30 seconds, then repeat (or don't rest at all) until 10 minutes have elapsed.
The Bentall Kennedy Residential Services blog team hopes that this list of workouts inspires you to HIIT the bricks and kick up the afterburn! For more information about Bentall Kennedy properties in your city, please visit our website.