Research shows that HIIT and weightlifting are two of the quickest ways to torch fat and pack on muscle
When it comes to just about everything these days, we’re always looking for the biggest and quickest bang for our buck. Workout shopping is no exception: the quicker you can achieve results, the better.
Research shows that HIIT and weightlifting are two of the quickest ways to torch fat and pack on muscle, respectively. But while most training programmes separate them into different workouts, if you can merge them into the same training session – as with Beachbody’s LIIFT4 – you can potentially achieve even more dramatic results.
For this workout, Beachbody Super Trainer – and the man on the cover – Joel Freeman combines two of his most popular programmes, LIIFT4 and 10 ROUNDS, to help you incinerate fat, build muscle and get fighting fit.
How to:
Perform 10 reps of each exercise.
Take a 15 sec break between exercises.
Rest 60 secs at the end of the round.
Complete 3 rounds of each block before moving onto the next.
Dumbbell weight selection should be challenging, but not performed to failure.
LIFT
1a. decline press
Holding two dumbbells, lie on your back with knees bent and feet flat on the floor.
Raise your hips towards the ceiling and press the dumbbells up, making sure they are in line with the middle of your chest.
With hips raised, bend at the elbows and lower the weights until elbows are about an inch off the floor.
Press back to the starting position.
1b. chest flye
Holding two dumbbells, lie on your back with knees bent and feet flat on the floor.
Start with dumbbells touching and arms fully extended above your chest.
Keeping elbows slightly bent, arc your arms out to the sides, stopping just before your elbows touch the floor.
From here, squeeze your pecs to bring the weights back to the starting position.
It’s important to focus on keeping the weights in line with the middle of the chest and not the shoulders or neck.
2a. overhead press
Hold a dumbbell in each hand at shoulder level with palms facing forward.
With a slightly staggered stance, brace your abs and press the weight overhead, bringing your biceps to your ears.
Slowly lower back down.
2b. lateral raise
Stand tall with shoulders retracted.
Holding dumbbells with palms facing each other, raise the weights laterally to 90 degrees, until your arms are parallel
to the floor – keeping elbows slightly bent.
Lower and repeat.
3a. biceps curls
Stand tall, holding a pair of dumbbells.
Keeping your elbows in a fixed position, curl the dumbbells as close to your shoulders as possible.
Stop at the top before your elbows have to leave your sides (if the weights touch your shoulders you’ve gone too far).
Return the weights back to the start with control.
3b. triceps single side crushers
Lying on the floor, hold a dumbbell straight up over your shoulder.
Use your other hand to keep the weighted arm stable by holding onto the lower bicep, with your pinky finger in the crease of the elbow.
Bend your weighted arm towards the opposite shoulder, keeping the elbow pointed to the ceiling.
Stop before the weight touches your shoulder, then fully extend back up.
BOXING HIIT
How to:
All of these moves will be in your ‘fight stance’: feet are staggered but still hip-distance apart, with your shoulders facing forward. Weight is balanced between both feet, allowing you to rotate through the punches. Keep your guard up and fists ready to go.
Perform each two-punch combinations non-stop for 30 secs, focusing on rotation and speed.
Take 15 secs between each combination.
Rest 60 secs at the end of each set.
Complete 3 sets in total.
4a. Jab (1), Cross (2)
In fight stance with guard up, extend your front arm forward, rotating your fist until knuckles are facing the ceiling, keeping the other hand up in your guard.
Bring back to guard.
Rotate your back hip while lifting the same heel, allowing you to pivot on your back foot and extend your back arm straight, rotating knuckles to face the ceiling.
Keep your front hand up and elbow in to protect the front side of your body. Reverse the motion to get back to the starting position.
4b. front hook (3), rear hook (4)
In fight stance with guard up, begin by lifting your front heel as you bring your front hand out away from your body into a 90-degree angle.
Rotate your front hip forward to allow your fist to come sideways across your body, stopping no further than your opposite shoulder (imagine your fist is trying to hit the side of your opponent’s head).
Repeat the same movement for Rear Hook, but this time lifting your rear heel and rotating your hips.
4c. Front Uppercut (5), Rear Uppercut (6)
In fight stance with guard up, lower your front fist to chest height, then punch up as if connecting with your opponent’s chin.
Repeat the same movement for Rear Uppercut, but this time lifting your rear heel and rotating at the hips.
CORE
How to:
Perform each exercise for 30 secs.
Take 15 secs rest between exercises.
Rest for 60 secs at the end of the set.
Complete a total of 3 sets.
5a. Twisted Mountain Climbers
Start in a high plank position with your hands directly underneath your shoulders.
Keeping abs braced and back flat, bring one knee towards your opposite elbow.
The focus is to twist your hips but keep your back flat.
Bring your knee back and repeat on the other side.
Go as fast as you can without losing form.
5b. side crunches
Lying on your back, take a light dumbbell and hold it horizontally (one hand on each end) above your chest.
Starting with the weight extended towards the ceiling, let it slowly fall to one side of your knees while crunching up at the same time – stopping before the weight touches the floor.
Lower your upper body and lift the weight back towards the ceiling.
Repeat on the other side and continue to alternate.
