High-intensity interval training is the biggest buzz-term in the best gymsim电竞官网- (at least, it was until they all shut up shop). It's a simple concept, albeit one that's more punishing in practice – you work at your absolute limit for short bursts, interspersed with brief rest periods, which provides all the fat-burning, fitness-boosting benefits of steady-state exercise without the boredom. It is, in other words, all about the high-low combo – particularly in this case.
“This workout alternates standing, explosive exercises with dynamic plank position moves,” explains , a instructor. “That allows just enough recovery to keep the intensity up throughout.” It’s not a relaxing lie down: “Alternating between standing and floor also increases the metabolic demand compared to all-standing.” It's also a particularly potent six-pack carverim电竞官网-, as you'll be doing the two things upon which visible abs are built – working your core muscles and torching the fat that covers them.
All you need is 20 minutes. There’s a short warm-up built in, but it couldn’t hurt to invest extra time, especially if you have any issues. And be sure to stretch after.
Perform each move for 1 minute, then rest for 30 seconds before the main event.
1. Walk out to spider lunge
im电竞官网-From standing, hinge at the hips and walk your hands out to a high plank. Put your right foot on the floor just outside your right hand then return. Repeat with your left, then walk your hands back and stand.
2. March in place
With tall upright posture, elbows bent at 90 degrees and lifting your knees to hip height.
3. Bodyweight squat
With feet shoulder width, squat down, arms out in front of you, then drive up to stand.
Perform the first exercise for 30 seconds, rest for 15, then move onto the next. Rest for a minute after the last move then go back to the first and complete two more rounds.
1. Plank march
From a high plank, lower yourself onto your forearms (ie a low plank), one arm at a time, then return. Keep your core tight.
2. Lateral shuffle
From a shoulder-width stance, take one step sideways, moving the lead leg first. Stay low but keep your chest up. Then return and repeat on the other side.
3. Pogo to squat jump
Hop five times, feet together, as if you're skipping. On the fifth hop, land with your feet flat, hips back and hinged like the bottom of a deadlift, arms next to them. Then jump up, reaching to the sky. (If that’s too intense, reach up on your toes instead of jumping.) Land softly in the same position you took off from.
4. Cross climbers
In a high plank, bring your right knee to your left elbow then return. Repeat on the other side. (Like mountain climbers, but, you know, “cross”.)
5. Jumping lunges
im电竞官网-From a lunge position – one foot forward, one back, legs bent at 90 degrees – jump and switch your legs in mid-air. Land softly into a lunge with the other foot forward and repeat.
im电竞官网-You’re not done yet. Perform the first exercise for 20 seconds, rest for 10, then move onto the next. Compete two more rounds, then stretch it out.
1. Plank tap
In a high plank, tap your right hand to your left shoulder and vice versa. Go as fast as you can while keeping your hips as stable as possible.
2. High knees in place
The same as the march, but run in place. (Too intense? Quick march.)
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