The costume fitting is approaching and you still have a few pounds to shed? For Harden in record time arms, abdomen and buttocks, try this interval training developed by Laura Puccini, personal trainer expert in functional training in Milan.

Expects two sequences of simple bodyweight exercises, which alternate short, high-intensity phases with one of active recovery, at a slower pace.

Better in the morning

“By following these programs you can burn about 300 calories, if you train at an intense pace by repeating the circuit several times », explains the expert. «Before starting, however, warm up your muscles with 5 minutes of gentle running. Then do 3 workouts a week, preferably in the morning, when your metabolism is more active and calorie consumption is higher », recommends the personal trainer.

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1st WORKOUT

Squat with arms up (40 seconds)

Standing, arms at your sides, bend your knees and bring your thighs parallel to the floor, without taking your heels off the ground. At the same time, raise your arms upwards.


Push-ups (40 seconds)

Hands and knees on the ground, with outstretched arms and palms resting on the ground, extend first the right leg and then the left, pointing the feet. Then flex and straighten your arms.


Twists of the abdomen (40 seconds)

Sitting with your feet on the ground, round your back so that it forms a letter “C”. Bring your arms flexed behind your neck and rotate your torso to the right and left, keeping your pelvis still.


Active recovery (20 seconds)

In between exercises, always do a running session on the spot.

2nd WORKOUT


Back lunges (40 seconds)

While standing, step back with your right leg, keep your heel raised and bend your knees (the left one must not go beyond the toe). Then repeat the exercise by reversing the legs.

Squat jump (40 seconds)

Feet hip-width apart, bend over your legs until your thighs are parallel to the ground. From here jump by pushing your arms up and, when you get back to the ground, cushion the impact with another push-up.

Mountain climber (40 seconds)

Assume the initial push-up position, then lift your right foot and bring your knee as close to your chest as possible. Then return to the starting position and repeat with the left.

Active recovery (20 seconds)

At the end of each exercise, do some hops with your legs apart with your arms crossed over your chest.


HOW MANY TIMES

Alternate between the two workouts: do the first, observe a day off and then tackle the second, then start over.

Repeat each circuit 3 times (if you are trained you can go up to 4). When you are in better shape, you can also perform both workouts in a single session 2 times.

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Article published on n. 30 of fitness-inc.com on newsstands from 11/7/2017