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High intensity interval training (HIIT) workout

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!

Lower-body booty circuit

Combine these three micro workouts to form a lower-body workout that’ll have you working up a sweat.THE WORKOUT5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises.5 Burpees // 20 Kneeling Banded Hip Thrust // 5 Burpees // 20 Knee to Squat Jump (10 on each leg) // 5 Burpees // 30 Standing Hip Abductions (15 on each leg).Workout by Kyla GagnonPhotography by Jesse HladyKneeling banded hip thrustPlacing the band just above your knees, kneel down on a soft surface, toes together and knees apart. Slowly with control, lower your hips back and down towards your feet, pause and slowly with control, rise and push your hips to the front, squeezing your glutes at the back.Use the strongest band you can.

Workout tips for toned arms

Workout tips for toned arms If you’re looking to mix up your arm workouts, supersetting is key.Try: Supersetting AntagonisingSupersetting antagonising is the pairing of two opposite muscle groups such as chest and back, triceps and biceps and quads and hamstrings. The science behind this technique is to loosen one muscle while its antagonist contracts. This allows more weight to be used, or additional reps performed.How: Give this little workout a go:a.

10 ways to boost calorie burn at the gym

Trick up your workout with these simple techniques to burn more fat at the gym.      1. Aim for 3-7 repsTo boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps.   2. Combine loadsWhile lifting heavy and slow optimises afterburn, there’s something to be said for lighter weights. While they won’t buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn more kJs in session. The smart money’s on splicing heavy and light sets – try heavy for three to seven reps and light for 10 to 20. If that’s too easy, do two sets of heavy, two sets of light.   3. Rest lessTo elevate calorie burn by around 50 per cent, reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers.   4. Go hard or go homeWhile controlled moves demand more energy than loose ones, don’t take that as a cue to move in slow-mo. Lifting with explosive movements will engage more fast-twitch muscle fibres, which chew through more fuel than their slow-twitch peers according to a study at Ball State University. Choose a weight about 30 per cent of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed.   5. Rock the beatFiring up your Soundcloud before you hit the treadmill is a secret fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favourite playlist logged greater intensity and fat loss. Listening to tunes correlated with significantly higher reps than silence.   6. Reverse chargesIf you usually tack resistance onto the end of a cardio workout, you’re cutting off your nose to spite your fat loss. Fix? Switch the order. According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it’s high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest.   7. Short circuitTo really make your cardio work, chunk it into short stints at near-maximum exertion. Try high-intensity interval training (HIIT) at 90 per cent of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10).   8. Take a breakHaven’t got the endurance to stay on the bike for 30 minutes? Not an excuse to not work out. In fact, one study found that breaking your cardio into 10-minute bursts broken by 20-minute rests resulted in greater fat burn and higher EPOC.   9. Delay the playCan’t fathom getting up at the crack of dawn? Good, because you’ll burn more calories per session after work. In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers – as measured by post-workout calorie burn. End-of-day sessions also trumped lunchtime workouts.   10. Ring a bellKettlebells can add a serious calorie burn premium to a HIIT workout. The combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one winner according to exercise physiologist Richard Garard. Try using them in eight 20-second intervals, aiming for maximum swings per round. By round five or six you should be flagging. WARNING: If you’re new to kettlebells, enlist a trainer for a single session to teach you proper form. These things can be dangerous.   NEXT: How many calories are in your coffee? {nomultithumb}    

How to get single-digit body fat, safely

While it's unlikely most gym-goers will be wrapping themselves in bin bags and heading to the sauna, obtaining the coveted single-digit percent body fat has become a badge of honour. Previously reserved for bodybuilders, male models and the truly dedicated, men off the street are now using pre-competition fat loss logic for jaw-dropping abs.

8 exercises for a Brazilian butt!

Want a gorgeous, toned bum? Here are the best exercises for your glutes and thighs.Donkey kicksStarting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.Aim for 4 sets of 12 reps.Model: Sara Fennell; Photo credit: Jamie Watling Photography

4 HIIT workouts to try now

4 HIIT workouts to try now So you want to be one of those super-fit (and perky) people? Set a goal and time frame and train using these HIIT workouts.High-intensity interval training (HIIT) involves alternating short periods of intense anaerobic exercise with active recovery sessions. These short, intense workouts burn high levels of calories and improve athletic capacity.How: Try the following routine over two to four weeks and complete two times per week.

Full body workout by Jen Jewell

This circuit-based routine won’t take you hours in the gym each day. You’ll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you’ll enjoy it

Scultping full upper-body workout by Marcie King

This full upper-body workout targets abs from every angle while sculpting arms, back and chest.FrequencyTwo to three days per week.The rulesPerform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday).

5 equipment free exercises to tone your upper body

If you don’t have access to a gym, there are many ways you can get your daily workout in. Start off with our list of five upper body exercises.Clap push upChoose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your toes, knees or eliminate the clap altogether and just keep it a simple push-up.Start in a plank position and use your arms to lower your chest towards to floor – a nice deep push-up will get great results. Push your chest back up as you would with a normal push-up but with more force, springing off the ground for a clap

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