This HIIT workout includes meditation intervals that will reenergise your mind and maximise the sculpting power of every rep you do. Combine them with our tips on how to upgrade your carbs to achieve lasting energy and a trimmer body.
This HIIT workout includes meditation intervals that will reenergise your mind and maximise the sculpting power of every rep you do. Combine them with our tips on how to upgrade your carbs to achieve lasting energy and a trimmer body.
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Fuel your routine
Eight calorie-blasting sculptors plus a key mental move will give you a body and mind recharge, leaving you lighter, stronger, and focused to take on anything.
Meditation isn't just about unwinding your mind - it also maybe exactly what your body needs to get fitter faster. “When you start a workout with meditation, you’re able to zero in on the present moment, which allows you to move with intention, so you can give your best effort," says Holly Rilinger, a Nike master trainer and flywheel master instructor in New York City. That means you'll be in the zone and get more out of every sweaty second.
But that laser focus may fade as your reps add up, making it likely that you will start to slack off, sapping some off your workout’s sculpting and energy-boosting payoff. That’’s why Holly created Lifted, a workout class she leads at Bandier’s Studio B in New York City that begins with a meditation moment and also weaves meditation into challenging cardio-strength training. “You can enhance your physical performance when you harness the power of concentration throughout your workout,” Holly says.
Here’s how it works: You’ll start by doing a seated meditation for five minutes to “connect to your breath and bring your focus to the present,” she says. Then you’ll launch into your HIIT workout (burn-and-firm A-listers like squats, lunges, and so on), followed by another five-minute meditation, which serves to reground you before finishing with a couple more HIIT moves. Lastly, you’ll lie in savasana pose. “When you walk away, you’ll feel calm and happy, and leaner and more toned,” Holly says. Get ready to lift your mind, energy – and glutes.
YOUR WORKOUT
Start with a 5-minute meditation, then do the moves in order (including the second 5-minute meditation) as indicated. Finish with a 5-minute savasana, where you lie face up with eyes closed, legs and arms extended on the floor. Do this routine 3 days a week for 4 to 6 weeks.
YOU WILL NEED
A mat is optional
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1 MEDITATE
Sit on floor in a comfortable cross-legged position. Lengthen spine, pull shoulders back and down, and rest hands on knees or in your lap. Close your eyes and focus on your breath [shown]. Do this for 5 minutes.
Just observe your thoughts. Whenever you become distracted, simply bring your focus back to your breath
says trainer Holly Rilinger.
2 SUITCASE MARCH
WORKS ABS, BUTT, HAMSTRINGS
Lie face up on floor with legs bent, feet flat, elbows bent out to sides, and fingertips touching head. [A] Crunch, bringing elbows and knees together to meet above hips (as if you’re closing a suitcase). Return to start, straightening arms by sides. Lift hips so body forms a line from shoulders to knees. [B] Lift bent left leg until knee is over hips. Switch legs; repeat. That’s 1 rep. Do 20 reps.
3 SQUAT CROSS-PUNCH
WORKS BACK, ARMS, ABS, BUTT, QUADS
Stand with feet shoulder-width apart, knees soft, elbows bent down, and hands in fists on both sides of chin. [A] Do a half-squat. [B] Stand, forcefully punch right hand across body at shoulder height, rotating fist down and pivoting on right foot to turn hips forward slightly. Switch sides; repeat. That’s 1 rep. Do 20 reps.
4 SQUAT THRUST
WORKS SHOULDERS, CHEST, ABS, BUTT, QUADS
Stand with feet hip-width apart and arms by sides. [A] Crouch, plant hands on floor, [B] then jump feet back to plank position. Hop feet toward hands, then jump as high as you can. That’s 1 rep. Do 20 reps.
5 REACH BACK
WORKS ABS
Sit on floor with legs extended, knees soft, and arms by sides. [A] Extend arms forward to touch toes to start. [B] Reach right arm behind you, sliding palm on floor away from you at a diagonal, leaning torso back as far as you can with heels on floor. Return to start. Switch sides; repeat. That’s 1 rep. Do 20 reps.
6 ROCK STAR
WORKS LOWER BACK, BUTT
Sit on floor with legs bent, feet flat, hands on floor behind you with fingertips pointing out to sides to start. Lift hips high, arching your back, and drop head towards floor as you reach left arm up and back [shown]. Return to start. Switch sides; repeat. That’s 1 rep. Do 10 reps.
7 SPRINT
WORKS ABS, BUTT, QUADS, HAMSTRINGS, CALVES
Run in place as fast and as explosively as you can, powerfully driving opposite arm and leg up [shown] for 30 seconds. Repeat exercises 2 to 7.
SPEED UP YOUR FAT MELT
Go for three rounds – rather than two – of each of the HIIT segments. Try to power through with the same intensity, knowing you are about to get a mental refresh.
8 MEDITATE
Sit on floor in a comfortable cross-legged position. Lengthen spine, pull shoulders back and down, and rest hands on knees or in your lap. Close your eyes and focus on your breath [shown]. Do this for 5 minutes.
9 FOUR CORNERS
WORKS SHOULDERS, CHEST, ABS, OBLIQUES, BUTT, QUADS
Start on floor in plank on palms. [A] Pull bent right leg up to touch knee to right elbow. Return to start. [B] Pull bent right leg up and across body to touch knee to left elbow. Switch sides; repeat. That’s 1 rep. Do 5 reps.
10 TUCK JUMP
WORKS ABS, BUTT, QUADS, HAMSTRINGS, CALVES
Stand with feet slightly wider than hip-width apart, knees soft, elbows bent back with palms facing down to start. Jump as high as you can, driving knees up [shown]. Land softly in start position. Repeat as quickly as you can for 30 seconds.
Repeat exercises 9 and 10.
PHOTOS CHRIS FANNING
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