Try this strength-based interval workout to build muscle and get stronger

Woman lifting dumbbells
Strength training is a vital part of any fitness regime (Picture: Getty)

The benefits of interval training have been widely recorded.

The shorter, sharper workout that combines high intensity with short breaks, is known to be more efficient and incredibly effective at building endurance and aerobic fitness.

But, all too often, these high intensity interval training (HIIT) sessions are solely focused on cardio, ignoring strength training altogether. While burbees and lunges and tuck jumps are great, it’s also important to incorporate strength training into your fitness regime.

‘When you add weights into your training, you increase your muscle mass, which means you will also increase your metabolism and burn more calories during the day,’ explains Debbie Kebbell, Head Trainer at F45 Brixton.

Interval fitness gym F45 has an almost cult following – famed for its functional training and high-intensity sessions. Their latest class, The Piston, is all about combining strength work with the principles of HIIT training.

‘Strength training also helps with health issues such as arthritis, injuries and low blood pressure,’ adds Debbie.

‘While cardio is a great way to burn fat, adding weights into your weekly workouts or HIIT training will make it even more effective.

‘F45 offers a range of hybrid workouts including our new Noho workout, which features a mixture of resistance, bodyweight, functional, agility and plyometric movements ‘

Group working out with weights
All you need is a pair of dumbbells and a resistance band (Picture: Getty)

Debbie has put together a strength-based, F45 approved workout that you can try next time you’re in the gym:

Equipment:

Resistance bands

Dumbbell 2x

Work: 30 seconds on

Rest: 15 seconds rest 

3 rounds of each set

Round 1

Resistance bands squats

Place the resistance band around your knees, then squat down (as if you are taking a seat) pushing the weight back into the heels and keeping the bum back and the chest proud. 

Bodyweight push-ups

Start in a plank position on your hands and toes, then bring your body down to the ground (just off the floor), bending the elbows so they come out to the sides, then push yourself back up to the top plank position.

Dumbbell Russian twists

Sitting on your bum, lift the legs off the ground and lean back so your body is in a V shape seated position.

Grip the dumbbell and twist the body from side to side, allowing the dumbbell to touch each side of the floor next to you. 

Round 2

Squat thrusters

Hold the dumbbells so they are in line with the shoulders, then squat down (as if you are taking a seat), pushing the weight back into the heels and keeping the back and chest proud.

As you come up, push the dumbbells straight up above your head, locking the arms out.

Bent-over row

Start in a bent over position, hinging at the hips and keeping the back straight. Bring each dumbbell to the side of your body, making sure the elbows come straight past the body.

Extend the arms back out again to the starting position. 

Moving plank

Start in a plank position with your elbows on the floor, then come up onto your hands so that you’re in a push-up position. 

Return back to the elbows then keep alternating.

Round 3

Dumbbell alternating reverse lunges

Stand with the dumbbells in your hands either side of the body with the feet in hip-width position.

Step one foot back, keeping the heel off the ground, then drop the other knee down to the ground, keeping the chest proud.

Bring the foot back to meet the other and alternate.

Dumbbell snatch

Place the dumbbell on the ground in front of you, then reach down to grab it with one hand, keeping the chest facing forward.

Bring the dumbbell up past the body, lifting the elbow first, then once it is near your shoulder flick the palm upwards and extend your arm so the dumbbell is straight above you.

Alternate on the other side. 

Dumbbell butterfly sit-ups

Lie on the ground holding on to one dumbbell above your head, keeping the bottoms of the feet touching each other.

As you come up into a sit-up, bring the dumbbell with you, tapping it just past your feet.

Make sure the feet are still touching, then return back down to the ground, bringing the dumbbell down to the original position.

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source https://metro.co.uk/2020/02/21/try-strength-based-interval-workout-build-muscle-get-stronger-12278844/
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