ahlam1399
01-14-2018, 07:34 AM
https://media1.popsugar-assets.com/files/thumbor/VQVaVb61z_H2n9H7x3jM7TdS7jg/fit-in/160x160/filters:format_auto-!!-:strip_icc-!!-/2017/06/12/799/n/1922729/beb08683593ed969d16695.84048995_edit_img_cover_fil e_43627997_1497275350.jpg (https://www.popsugar.com/fitness/HIIT-Workout-Weight-Loss-43627997)If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time (https://www.popsugar.com/fitness/What-Best-Workout-Losing-Weight-43439318). It combines cardio with strength-training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!
This is a Tabata workout (https://www.popsugar.com/fitness/30-Minute-Tabata-Workout-42878500), which is a form of high-intensity interval training (https://www.popsugar.com/fitness/Why-HIIT-Good-Weight-Loss-36976118) (HIIT), which is proven to help diminish belly fat (https://www.popsugar.com/fitness/Lose-Belly-Fat-Intervals-2424316) better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.
Related
This Is the Best Workout For Losing Weight (https://www.popsugar.com/fitness/What-Best-Workout-Losing-Weight-43439318)
Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or Tabata app (https://www.popsugar.com/buy?url=https%3A%2F%2Fapi.shopstyle.com%2Faction%2 FapiVisitRetailer%3Furl%3Dhttps%253A%252F%252Fitun es.apple.com%252Fus%252Fapp%252Ftabata-stopwatch-pro-tabata-timer-and-hiit-timer%252Fid664563975%253Fmt%253D8%26pid%3Dpopsuga r&evar1=fit%3Aus&evar98=http%3A%2F%2Fapi.popsugar.com%2Fm%2Fapi%2Fv 2%2Fposts&prop13=desktop&pdata=1) to help keep track of time
The Workout
0:00-5:00 WarmupRepeat as many times in 5 minutes10 jumping jacks (https://www.popsugar.com/fitness/photo-gallery/37392905/image/37393008/Jumping-Jacks)10 forward backward lunges (https://www.popsugar.com/fitness/photo-gallery/43158190/image/43269856/Forward-Backward-Lunge) (5 per side)10 plank jacks (https://www.popsugar.com/fitness/How-Do-Plank-Jacks-2917679)5:01-6:00Rest6:01-10:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers (https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009), 10 seconds rest10:01-14:00 LegsRepeat 4x20 seconds air squats (https://www.popsugar.com/fitness/photo-gallery/42870420/image/42870451/Air-Squats), 10 seconds rest20 seconds goblet squats (https://www.popsugar.com/fitness/photo-gallery/20349589/image/20349599/Goblet-Squats), 10 seconds rest14:01-18:00 ArmsRepeat 4x20 seconds triceps push-ups (https://www.popsugar.com/fitness/How-Do-Triceps-Push-Ups-42689503), 10 seconds rest20 seconds dumbbell thrusters (https://www.popsugar.com/fitness/photo-gallery/43550960/image/43551165/Dumbbell-Thrusters), 10 seconds rest18:01-19:00Rest19:01-23:00 CoreRepeat 4x20 seconds plank with bunny hops (https://www.popsugar.com/fitness/Plank-Bunny-Hop-Exercise-39898153), 10 seconds rest20 seconds v-sits (https://www.popsugar.com/fitness/photo-gallery/34376556/image/34376683/Core-V-Sits), 10 seconds rest23:01-27:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers (https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009), 10 seconds rest27:01-31:00 PlyoRepeat 4x20 seconds burpees (https://www.popsugar.com/fitness/100-Burpees-Workout-43359344), 10 seconds rest20 seconds split lunge jumps (https://www.popsugar.com/fitness/photo-gallery/37392905/image/37392976/Split-Lunge-Jumps), 10 seconds rest31:01-32:00Rest32:01-36:00 BackRepeat 4x20 seconds superman lifts (https://www.popsugar.com/fitness/How-Do-Superman-Exercise-1110085), 10 seconds rest20 seconds plank with row (https://www.popsugar.com/fitness/How-Do-Plank-Row-Back-Exercise-344106), 10 seconds rest36:01-40:00 ButtRepeat 4x20 seconds jump squats (https://www.popsugar.com/fitness/How-Do-Jump-Squats-994573), 10 seconds rest20 seconds deadlifts (https://www.popsugar.com/fitness/How-Do-Deadlifts-9237562), 10 seconds rest40:01-44:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers (https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009), 10 seconds rest44:01-45:00RestIf you need a refresher, ahead is a description of each of the above moves.
After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by doing this stretching sequence (https://www.popsugar.com/fitness/Post-Run-Stretches-2537378) and get out the foam roller and do these moves (https://www.popsugar.com/fitness/Foam-Rolling-Exercises-Runners-29493356).
أكثر... (https://www.popsugar.com/fitness/HIIT-Workout-Weight-Loss-43627997)
This is a Tabata workout (https://www.popsugar.com/fitness/30-Minute-Tabata-Workout-42878500), which is a form of high-intensity interval training (https://www.popsugar.com/fitness/Why-HIIT-Good-Weight-Loss-36976118) (HIIT), which is proven to help diminish belly fat (https://www.popsugar.com/fitness/Lose-Belly-Fat-Intervals-2424316) better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.
Related
This Is the Best Workout For Losing Weight (https://www.popsugar.com/fitness/What-Best-Workout-Losing-Weight-43439318)
Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or Tabata app (https://www.popsugar.com/buy?url=https%3A%2F%2Fapi.shopstyle.com%2Faction%2 FapiVisitRetailer%3Furl%3Dhttps%253A%252F%252Fitun es.apple.com%252Fus%252Fapp%252Ftabata-stopwatch-pro-tabata-timer-and-hiit-timer%252Fid664563975%253Fmt%253D8%26pid%3Dpopsuga r&evar1=fit%3Aus&evar98=http%3A%2F%2Fapi.popsugar.com%2Fm%2Fapi%2Fv 2%2Fposts&prop13=desktop&pdata=1) to help keep track of time
The Workout
0:00-5:00 WarmupRepeat as many times in 5 minutes10 jumping jacks (https://www.popsugar.com/fitness/photo-gallery/37392905/image/37393008/Jumping-Jacks)10 forward backward lunges (https://www.popsugar.com/fitness/photo-gallery/43158190/image/43269856/Forward-Backward-Lunge) (5 per side)10 plank jacks (https://www.popsugar.com/fitness/How-Do-Plank-Jacks-2917679)5:01-6:00Rest6:01-10:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers (https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009), 10 seconds rest10:01-14:00 LegsRepeat 4x20 seconds air squats (https://www.popsugar.com/fitness/photo-gallery/42870420/image/42870451/Air-Squats), 10 seconds rest20 seconds goblet squats (https://www.popsugar.com/fitness/photo-gallery/20349589/image/20349599/Goblet-Squats), 10 seconds rest14:01-18:00 ArmsRepeat 4x20 seconds triceps push-ups (https://www.popsugar.com/fitness/How-Do-Triceps-Push-Ups-42689503), 10 seconds rest20 seconds dumbbell thrusters (https://www.popsugar.com/fitness/photo-gallery/43550960/image/43551165/Dumbbell-Thrusters), 10 seconds rest18:01-19:00Rest19:01-23:00 CoreRepeat 4x20 seconds plank with bunny hops (https://www.popsugar.com/fitness/Plank-Bunny-Hop-Exercise-39898153), 10 seconds rest20 seconds v-sits (https://www.popsugar.com/fitness/photo-gallery/34376556/image/34376683/Core-V-Sits), 10 seconds rest23:01-27:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers (https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009), 10 seconds rest27:01-31:00 PlyoRepeat 4x20 seconds burpees (https://www.popsugar.com/fitness/100-Burpees-Workout-43359344), 10 seconds rest20 seconds split lunge jumps (https://www.popsugar.com/fitness/photo-gallery/37392905/image/37392976/Split-Lunge-Jumps), 10 seconds rest31:01-32:00Rest32:01-36:00 BackRepeat 4x20 seconds superman lifts (https://www.popsugar.com/fitness/How-Do-Superman-Exercise-1110085), 10 seconds rest20 seconds plank with row (https://www.popsugar.com/fitness/How-Do-Plank-Row-Back-Exercise-344106), 10 seconds rest36:01-40:00 ButtRepeat 4x20 seconds jump squats (https://www.popsugar.com/fitness/How-Do-Jump-Squats-994573), 10 seconds rest20 seconds deadlifts (https://www.popsugar.com/fitness/How-Do-Deadlifts-9237562), 10 seconds rest40:01-44:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers (https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009), 10 seconds rest44:01-45:00RestIf you need a refresher, ahead is a description of each of the above moves.
After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by doing this stretching sequence (https://www.popsugar.com/fitness/Post-Run-Stretches-2537378) and get out the foam roller and do these moves (https://www.popsugar.com/fitness/Foam-Rolling-Exercises-Runners-29493356).
أكثر... (https://www.popsugar.com/fitness/HIIT-Workout-Weight-Loss-43627997)