Health/Fitness » Fitness

Gay Fitness: High Intensity Interval Training

by Michael Verdugo
Tuesday Feb 26, 2013

HIIT (High Intensity Interval Training) is about mixing high intensity bursts of exercise with moderate or light intensity recovery periods. The secret to Bodytek's training is not just about how many calories you burn per session, but that your body continues to burn calories long after the session is over. This is called Post-Exercise Oxygen Consumption (EPOC) which basically means that your body keeps burning calories long after the sweating is done. In fact, researchers have discovered that this EPOC can last as long as 36 hours.

"Renegade Row"

Grab two dumbbells and move into a plank position. Keep your back straight so that your body forms one straight line from your feet to your head. Alternate left and right as you pull the dumbbell up. Your elbow should be bent but close to your torso. As you pull the dumbbell up, squeeze your back. Alternate left and right. Complete three sets of 12 to 15 reps each.

Squat & Press

Grab two dumbbells and position them on either side of your head with your arms spread out. Sit into a squat. As you stand up out of the squat position, press the dumbbells up. You are working your lower body as well as your shoulders. Complete three sets of 12 to 15 reps each.

"Tricep Kickback"

Grab a pair of dumbbells and lean forward with a slight bend in your knees. Keep your back straight and your elbows bent. The motion of the dumbbells comes from your elbows as you "kickback" your arms to workout your triceps; essentially isolating that muscle. Complete three sets of 12 to 15 reps each.

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