Boszorkánykonyha: 20 perces edzések

2016. június 5., vasárnap

20 perces edzések

THE FAT-BLASTING CARDIO AND BODYWEIGHT COMBO

One of Parker's favorite intensity-boosting techniques is to alternate a cardio machine with bodyweight moves. The combo torches calories, but it also sends a serious "get stronger!" signal to the target body parts.

"The point is to work out smarter, not longer," Parker says of these workouts. "Focus on keeping the overall intensity high, while also hitting a few different muscle areas."

The best part about this particular session is that you don't need to keep your eye on multiple pieces of equipment. Just jump off the cardio machine of your choice after each interval to perform the bodyweight exercises.

Note: This workout can be done on any cardio machine. If you're using an elliptical, bike, or rowing machine, adjust the resistance and/or speed.

CARDIO AND BODYWEIGHT COMBO WORKOUT

WARM-UP:

INCLINE WALKING, BRISK PACE

2 min.

JUMP SQUAT

20 reps

INCLINE WALKING OR RUNNING

2 min.

PUSH-UP

20 reps

INCLINE WALKING OR RUNNING

2 min.

STANDING LUNGE

20 reps (alternate progression: jump lunge)

INCLINE WALKING OR RUNNING

2 min.

LYING LEG RAISE

20 reps (alternate progression: hanging leg raise)

COOL-DOWN WALKING

2 min.

HIIT RESISTANCE PROTOCOL

Parker doesn't just get her cardio on the machines; she also knows how to get it in the weight room. When she's short on time, she'll bring her jump rope with her and perform what's known as "cardio acceleration," where you keep moving rather than resting between sets of resistance exercise.

"If you're doing this on a leg day, choose three lower-body exercises; if you're doing it on an upper-body day, choose three upper-body moves," she explains. "Remember that even though you are moving quickly from one exercise to the next, that doesn't mean you should neglect proper form and your mind-muscle connection."

You'll be hard-pressed to hit all these reps in 20 minutes, which is kind of the point. But don't struggle so hard that technique goes out the window. Lighten the weight as much as necessary on movements like the leg press, and stop a set immediately if you feel your form slipping. Don't worry; even with light weight, the reps and pace of this routine will rock your world!

To get the most out of this workout, set a timer to beep every minute. That way, if one of your long sets of weighted movements starts to go too long, you won't lose your rhythm. You have exactly 20 minutes. Now go!

HIIT RESISTANCE WORKOUT

SUPERSET:

LEG PRESS

3 sets of 15-20 reps (or 1 min., whichever comes first)

JUMP ROPE

3 sets of 1 min.

Note: Rest 1 min.

SUPERSET:

HAMSTRING CURL

3 sets of 15-20 reps (or 1 min., whichever comes first)

JUMP ROPE

3 sets of 1 min.

Note: Rest 1 min.

SUPERSET:

DUMBBELL SUMO SQUAT

3 sets of 15-20 reps (or 1 min., whichever comes first)

JUMP ROPE

3 sets of 1 min.

Note: Rest 1 min.

BODYWEIGHT TABATA TRAINING

When short on time, Wittrock is fast to turn to Tabata training to give his workouts a boost. "Tabata is a type of interval training where you perform a high-intensity exercise for 20 seconds, followed by 10 seconds of rest, for 8 rounds," he explains. "This works great on the Airdyne or other cycles, but you can also do it with bodyweight movements. The intensity will catch up with you quickly!"

Wittrock recommends downloading a Tabata timer available for iPhone or Android to help you follow the protocol as tightly as possible. Otherwise, you will definitely be dragging! "It's important to do it right, because research shows that Tabata-style training significantly works both your aerobic and anaerobic systems compared to moderate-intensity cardio done for longer periods of time," he explains.

To do this workout, complete all five exercise pairings four times apiece, forming a 20-minute total workout session. For each round, alternate between the exercises, doing 20 seconds on, 10 seconds off.

BODYWEIGHT TABATA BLAST