Weight loss for many women is no easy feat. It takes more than one kind of workout to see sculpted and toned muscles and possess a strong yet svelte waistline. Hybrid interval training is shaping bodies by triggering three metabolic pathways during one training session. It's designed to tap into your fat and energy stores in a circuit-like manner. Hybrid Interval training combines strength training, which increases lean muscle, and varied cardio exercises to increase fat loss. When paired, this combination qualifies as an intense calorie-burning, body-sculpting workout.
Lunges and High Knees
Start with walking lunges. While standing shoulder-width apart, step your left leg forward into a split stance position. This is your start position. Bend your right knee and lower it until it's parallel to the ground. This works your hamstrings, quads and glutes as your core stabilizes. Push your left heel into the ground as you raise your right leg up and take the next step forward. Repeat the same instructions, pacing 20 steps forward.
Reverse the movement by taking 20 steps back. This is called reverse lunges. Step your right leg back and return to a split stance. This is your starting position. Bend the right knee until it is parallel to the ground. This works your hamstrings and glutes. Push off your left heel to step your left foot back and repeat the reverse lunging motion for another 20 steps. To challenge your body, hold dumbbells in each hand.
Perform high knees for 60 seconds instead of resting. High knees are similar to jogging in place with your knees raising up towards your chest. It's imperative to land softly on the mid-foot or ball of feet to prevent heel strikes. Take 60 seconds to towel off, re-hydrate and repeat the same sequence of exercises for two more sets. This type of cardio triggers your glycogen stores, making any readily available carbohydrates fuel your workout.
Pushups And Rowing
Begin with the starting position of pushup, also known as a plank. Ensure that your hands are shoulder-width apart with your wrists parallel to shoulders to prevent injuries. Keep your core engaged and your elbows tucked in toward your sides as you descend close the floor. To modify the pushup, drop your knees to floor. Keeping your core stabilized will prevent the common mistake of the hips elevating as you descend. Perform 12 repetitions of this exercise.
Replace usual rest periods with a 750-meter row on a rowing machine, or ergometer. Ensure that the damper setting is between three and five. Rowing in this way becomes an endurance exercise. Endurance exercises require oxygen. The more oxygen required the more the body is utilizing stored energy such as fat for fuel. Follow up your 750-meter row with two to three minutes of rest to towel off and rehydrate as necessary. Repeat this circuit three times.
Lying Leg Lifts And Sprinting
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Lie down on your back and firmly press your straight legs against each other. With your arms to your side, press your shoulders and hands into the ground to stabilize your upper body. Slightly lift the head up to activate your ab muscles, or rectus abdominis, which will help stabilize your spine. Ensure that your lower back is not arching. If it is, bend the knees until your lower back flattens against the floor beneath you. With your core engaged, lift your legs together up to waist level and, with control, lower them back to the ground. To modify, raise the legs to hip level with or without knees bent. It's important to not use momentum to lift or lower the legs. To prevent momentum, add support by holding onto a solid surface above your head. Repeat this exercise 15 times.
Without rest, sprint for 30 seconds. Sprinting will trigger your anaerobic phase of this workout. Anaerobic phases utilize the fast energy sources that exist in the cells without any use of oxygen. The benefit is the recovery period. The body will need oxygen to recover and the increase of oxygen results in fat loss.
Press, Pull and Plyo
In a split stance position, press two dumbbells simultaneously over your head for 12 reps. Without rest, perform 12 pullups. In both exercises, take two seconds to press or pull and three seconds to return to the starting position. To modify the shoulder press, stand with feet parallel and shoulder-width apart. If you need more support, perform the exercise seated with back support or use less weight. To substitute the pull up, use a lat pull machine instead or modify with an assisted pull up machine.
After these strength exercises, immediately perform six squat thrusts also known as burpees. Start the squat thrust by standing hip-width apart, descend in a squat until your hands are firmly placed on the ground. From there, thrust your feet behind you landing in a plank position. To return, hop your feet back landing outside your hands and with control, return to a standing position. Rest for one to three minutes or until fully recovered. To modify this squat thrust, use a step instead of the ground to protect your back from overarching on the descent. Repeat this circuit three times.
Janessa Mondestin is a recognized lifestyle enhancement coach, fitness professional, mentor and speaker who motivates, educates and inspires women of all ages. She is the founder of Better Fit Body Lifestyle Services in Metro New York City where she focuses on aligning nutrition and fitness to synergistically improve one's health and wellness, mind and spirit, attitude and aptitude. Janessa's amazing story of successfully transforming her body and incredible weight loss, tempering her bouts with Lupus, and her ability to press reset on a lifestyle that was seemingly on a pursuit to happiness, affects and inspires a broad range of clientele. Janessa teaches lifestyle enhancement courses, facilitates workshops and speaks to wide array of audiences, testifying her life's mantra: I AM. I CAN. I DO .