HIIT & RUN

by Michelle Johnson November 01, 2016

HIIT & RUN

10 METABOLIC MOVES – THAT WILL HELP YOU BLAST BODY FAT & GAIN LEAN MUSCLE

THESE MOVES YOU CAN DO ANYPLACE, ANYTIME!

If you want to get fit and don’t have access to a gym, no worries! These 10 Metabolic moves will work your muscle groups and give you all the results you are after. You will scorch lots of calories without any equipment at all.

When you workout at an intensity that you can’t sustain for a long period of time, your muscles begin to burn and your breath becomes heavy. Muscles fill up with lactic acid (that’s what gives you the burning feeling). When you start to feel out of breath, your oxygen stores become depleted. HIIT (high-intensity training) forces the body to work in order to build oxygen stores back up. This goes on for 16-24 hours after you have worked out. The result is more calories burned. When you are resting your body is working to clear the lactic acid so it can gain oxygen back.

The EPOC (Excess Post Oxygen Consumption allows you to train for shorter periods of time than Steady-State endurance exercises. The more intensely you perform your sessions during the aerobic phase, the great the EPOC. You will preserve muscle and lose fat as a result. The focus in on increasing your V02 max which uses oxygen for energy. Adding two workouts like this per week can give you a metabolic boost. Working different aerobic systems with lower and higher impact moves will help build your fast and white twitch muscle fibers so you can get into optimum condition.

You must raise your conditioning levels in order to rid the body of unwanted body fat. This enables you to push harder for shorter periods of time and ensure you get the results you are striving for. In turn, you become a fat burning muscle building machine with higher HGH (Human Growth Hormone) levels in order to raise your metabolism so that it works for you and not against you. This also makes a great plateau buster for those who struggle shedding those final ten pounds. Metabolic conditioning workouts ensure that you keep your energy systems active and can maintain your results longer term.

BENEFITS OF HIIT STYLE INTERVAL TRAINING:

  • Muscles adapt better and can deliver the oxygen needed to the muscles that are working
  • Heart gets stronger
  • Muscles develop a higher tolerance to the build up of lactic acid so they can work harder
  • Facilitates a training intensity that is high without compromising the body or burning it out
  • Performed 2-3x per week, it can improve endurance and strength
  • Increases the metabolism helping the body burn more calories and body fat

Simply follow these moves – suitable for all fitness levels – to raise your heart rate and lose inches all over. You will set a timer for this routine and perform each exercise for 30 seconds – 1 min. Overtime; you can build your conditioning, as you build your time. Vary the tempo each round. You will not rest until all exercises are complete. Let your heart rate come down and rest for 2 mins. You then have the option to repeat all exercises again for 2-3 more rounds. Be sure you wear a heart rate monitor that tracks both your heart rate and calories you are burning. When you do each round go all out!

Warm Up: 5 minutes (Jog in place, jump rope, do mountain climbers or jumping jacks. Finish with sprints or high knees in place. Do 3 rounds.)

Muscles At Work: Legs, calves, arms, glutes, quadriceps

1) PLYO OR REGULAR PUSH-UPS

HOW TO DO IT: Get into a push-up position with your hands underneath your shoulders. Keep your abs and glutes tight, and a straight line from your head to your heels. Push your hips back. Flex your knees about 90 degrees bringing you into a crouching position. Then explosively extend through your knees, ankles and hips while also pulling with your upper back as you lower into the bottom of a push-up. If this is too challenging, skip the pushback and just do basic push-ups of choice until you build your strength.

2) IN-AND-OUT SQUATS INTO HIGH KNEE RUN

HOW TO DO IT: Bend your knees. Keep your feet together. Jump out and land low. Return to the starting position. Do this for half of the time and then proceed to lifting your knees as high as possible engaging your core. Landing lightly so you are mostly on your toes. Hands can be behind your head for an added challenge.

3) RENEGADE ROWS

HOW TO DO IT: Get into a plank position. Keep your feet hip width apart. Alternate bending your elbows in by your side and squeeze your rear deltoid as you pick each hand up off the floor.

4) JUMP LUNGES

HOW TO DO IT: Get into your basic lunge position. Engage your core and push off the bottom of both feet as you jump. Switch the position of your feet in midair, landing in a basic lunge on the other side.

5) LOW PLANK WITH ALTERNATING ARM REACH & BOOTY SHAPERS

HOW TO DO IT: Start in an elbow plank position with your palms up. Pull your abs in to your spine and reach one arm forward. Stabilize your torso so you do not wobble. Set the arm back down and transfer your reach to the other side. Extend forward and lengthen your arms as you raise each one. After half of the time is up, proceed to leg lifts. Squeeze your butt cheek and alternate the right and left leg lift. Keep your legs as straight as possible in order to isolate the glute muscle.

6) SUPERMAN WITH BUTT CHEEK GRABS WITH SWIMMERS

HOW TO DO IT: Lie face down on the ground with your arms out straight overhead and legs straight out behind you. Squeeze your glutes and lift your upper and lower body off the floor. Once up take your right hand and reach behind and across to the opposite butt cheek and try to grab it. Lower, raise and switch sides. After half of the time alternate your arms and legs up and down while balancing on your belly. Swim as fast as you can.

7)  FLYING DONKEY KICKS

HOW TO DO IT: Come to a position on your hands and knees. Lift your buttocks up in the air, keeping knees bent and hoover using your core strength. Push off your hands and alternate kicking your butt with both heels from right to left. Try to spring high enough up that you are balancing weight into your hands and arms. It should feel like you are about to do a handstand. Work on getting height.

8) POWER JUMPING JACKS

HOW TO DO IT: Stand with your feet shoulder width. Feet together. Squat down like you are sitting in a chair. Bend your knees until your thighs are parallel with the ground. Pause briefly as you sit deeply into your glutes, then hop out low to a wide jack. Hands on your hips. Jump back in straightening your legs, but keeping soft knees.

9) DIVE BOMBER PUSH UPS

HOW TO DO IT: Start with your hands on the floor and keep them shoulder width apart. Create an inverted V shape with your head down, pulling your belly in and stretching your legs back and straight. Heels towards the floor. Lower your shoulders so that your chest starts to sweep the floor. Pull your chest up, arch your back and sweep your belly on the floor as you lift up with straight arms. Pull your body back and reverse it. If it’s too hard to reverse it, just shift back to the downward dog yoga position that creates the V.

10) RUSSIAN TWIST

HOW TO DO IT: Sit on the floor. Place your feet either under something that will not move or elevate your feet off of the floor. Puff up your chest and pull your shoulder blades back. Reach your arms in front of you and clasp your hands, bend your elbows. Twist from your core and tap your knuckles to the left and right of you, engaging your oblique’s. Keeping your arms straight makes this more challenging.

ONCE YOU ARE DONE, STRETCH FOR AT LEAST FIVE MINUTES OR USE A FOAM ROLLER. BE SURE TO DRINK LOTS OF WATER.

Michelle Johnson
Michelle Johnson

IFBB Bikini Professional & Team BeautyFit® Athlete

Michelle Johnson is an Team BeautyFit® Athlete, IFBB Bikini Pro, ISSA Specialist in Performance Nutrition, and Fitness Trainer who is recognized as a national level fitness authority, figure model, speaker and writer. Her innovative workout programs have been implemented into some of the nation's leading health and fitness organizations. Her articles have been published by many leading industry magazines. She is an industry speaker on topics including weight management, wellness and group fitness. She owns and operates: www.michellefitness.com • www.team-knockouts.com • www.quickfitrx.com


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