Get Your Best Beach Body Ever in 21 Days
Pages in this Story:
- 3 Weeks to a Bikini-Worthy Body
- 1. Bulgarian Split Squat with Stability Ball
- 2. 1 and 1/4 Push-Up
- 3. Back Extension on Stability Ball
- 4. 1 and 1/4 Medicine-Ball Pullover
- 5. Prone Torso Twist on Stability Ball
- 6a. Standing Dumbbell Curl
- 7. Alternating Calf Raise
- 8. Alternating-Leg Hip Bridge
- Fast-Track Your Cardio
Fast-Track Your Cardio
You don't need to hit the gym for hours in order to blast fat. In fact, shorter, high-intensity interval-based routines can be more effective than longer, slow-paced ones, says trainer Joe Dowdell. "Because you are moving at a high intensity, you'll not only burn more calories during the workout, but you'll also rev up your metabolism for several hours afterward," he notes.
This interval program takes 30 minutes and can be done with virtually any cardio machine or outdoor activity. Use your rate of perceived exertion (RPE) -- how hard you're working on a scale of 1 to 10 -- as a guideline.
|0:00–5:00||Warm up at an easy pace (RPE 2–3: You’re breathing comfortably)|
|5:00–6:00||Increase intensity to a fast pace (RPE 8–9: You’re breathing hard)|
|6:00–8:00||Lower intensity to a more moderate pace (RPE 5–6: You could hold a conversation with slight effort)|
|8:00–26:00||Repeat interval sequence 6 times, doing 1 minute of high intensity (RPE 8-9) followed by 2 minutes of recovery (RPE 5–6)|
|26:00–30:00||Cool down at an easy pace (RPE 2–3)|
Note: Follow this workout by doing 10 minutes of light stretching, focusing on your quadriceps, hamstrings, and calves.
Originally published in Fitness magazine, July 2005.
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