15 Minute Cardio and Total Body Toning Boot Camp Workout - Quick Sweat Bodyweight Cardio Workout
15-Minute Workout: Total Body Toning
Get the most out of every with this simple timing tweak, meant to build lean muscle tone, fast.
It may sound counterintuitive, but slowing down your workout can help speed up your results.
Here's why: Your muscles have three basic contractions-concentric (they shorten), isometric (they stay the same length), and eccentric (they lengthen). "When you focus on—and slow down—the eccentric phase, your muscles are under tension longer, so your body uses more energy to build and repair them," says David Jack, director of Actv8 Phoenix in Acton, Massachusetts, who created this total-body workout. It may not get your heart racing like an indoor cycling class does, but it boosts metablism in the same way: Research shows that eccentric-focused training can increase your post-workout calorie burn by up to 7 percent for as long as 72 hours.
The initial time through, do the first and third moves slowly (taking five seconds to lower), and the second and fourth moves at a normal speed; the second time, reverse the pattern (doing the first and third moves at a normal pace). Keep alternating for seven minutes, resting as needed between the moves. Reverse the order (start with the dip), and complete another seven-minute round using the same pattern.
1. Split Squat
Stand with your legs staggered, your left foot about two feet In front of your right(a). Bend your knees to lower your body until your left thigh is parallel and your shin is perpendicular to the floor(b). Straighten your legs to return to start. Do five reps, then switch sides and repeat.
2. Incline Pushup
Get into a pushup position with your hands placed slightly wider than your shoulders on a box, bench, or step(a). Lower your body until your chest nearly touches the surface(b). Pause at the bottom, and then push yourself back to start. Do as many reps as possible until you can't maintain form or have to stop.
3. Lat Pull-down
Sit at a lat pull-down station and grab the bar with an overhand grip that's slightly wider than your shoulders(a). Without moving your torso, pull the bar down to your chest, pulling your elbows toward the floor and your rib cage, and squeezing your shoulder blades at the bottom of the move(b). Pause, then return to start. Do five reps.
4. Triceps Dip
Sit on the edge of a bench or chair with your knees bent and your feet on the floor in front of you. Place your palms facedown next to your thighs and, keeping your arms straight, scoot forward until your hips and butt are in front of the seat(a). Bend your elbows to lower your hips until your upper arms are parallel to the floor(b). Push back to start. That's one rep. Do as many reps as possible until you have to pause or can't maintain form.
Video: Total Body Tone Up!
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