Get Your Best Beach Body Ever in 21 Days
8. Alternating-Leg Hip Bridge
Fitness Focus: Hamstrings, Glutes, Abs
- Lie on your back with knees bent, feet flat on floor, hands on floor beside hips.
- Squeeze your glutes and lift hips up in 2 counts until shoulders, knees and hips form a straight line.
- Keeping hips lifted, straighten left leg, then lower hips in 1 count.
- Return left heel to floor and lift hips again in 2 counts.
- Repeat, extending right leg and lowering hips to floor. Switch legs with each rep.
Fast-Track Your Cardio
You don’t need to hit the gym for hours in order to blast fat. In fact, shorter, high-intensity interval-based routines can be more effective than longer, slow-paced ones, says trainer Joe Dowdell. “Because you are moving at a high intensity, you’ll not only burn more calories during the workout, but you’ll also rev up your metabolism for several hours afterward,” he notes.
This interval program takes 30 minutes and can be done with virtually any cardio machine or outdoor activity. Use your rate of perceived exertion (RPE) — how hard you’re working on a scale of 1 to 10 — as a guideline.
|0:00–5:00||Warm up at an easy pace (RPE 2–3: You’re breathing comfortably)|
|5:00–6:00||Increase intensity to a fast pace (RPE 8–9: You’re breathing hard)|
|6:00–8:00||Lower intensity to a more moderate pace (RPE 5–6: You could hold a conversation with slight effort)|
|8:00–26:00||Repeat interval sequence 6 times, doing 1 minute of high intensity (RPE 8-9) followed by 2 minutes of recovery (RPE 5–6)|
|26:00–30:00||Cool down at an easy pace (RPE 2–3)|
|Note: Follow this workout by doing 10 minutes of light stretching, focusing on your quadriceps, hamstrings, and calves.
RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest.
Note: Follow this workout by doing 10 minutes of light stretching, focusing on your quadriceps, hamstrings, and calves.