10 Fitness Tips From Team Vi

1. Get Fit with HIT

Get the most impact and maximize every minute with HIT (high-intensity interval training). You can cut your workout short without shortchanging your results. For each exercise, go as hard as you can for 50 seconds and rest for 10 seconds: jump rope, high knees, burpees, mountain climbers, lunge jumps, squats, fast feet, speed skaters, jumping jacks, pushups and ab crunches

 2. Muscle Up

Limit your weight workouts to 60 minutes. After an hour, your body produces more cortisol- a stress hormone- that can actually impede muscle-building.

 3. Get a Grip

Before you do arm curls, wrap a towel around the bar. It’ll strengthen your grip. The towel makes the bar thicker, and that makes your forearm muscles work harder.

4. Less Pain, More Gain

Count your reps backward. Toward the end of your set you will think about the few reps you have left instead of the number you’ve already completed.

5. Breathe, Baby, Breathe

Want to force your abs to work harder? During sets of abdominal crunches, exhale strongly at the top of each movement.

6. Take Five

If you only have five minutes for fitness, here’s what to do with them: 1 minute of plyometric lunges, 1 minute of standing broad jumps or speed skaters, 1 minute of high knees, hold plank position for 1 minute and 1 minute of pushups. This workout doesn’t require gym equipment, so no excuses- you can do this (almost) anywhere

Photo credit: isafmedia / Foter.com / CC BY

7. Get a Leg Back

Strengthen your legs by doing lunges in reverse. Step backwards instead of forwards and you’ll force your front leg to engage throughout the whole exercise.

8. Run Like You Mean It

Increase your speed and endurance by dividing your run into thirds. Run slowly for the first third, go at a normal pace in the middle third and then run even faster at the end.

9. Bring Back The Six-Pack

Deadlifts and squats can build your abs. These two moves require your abdominal muscles to engage in order to support your posture. Make sure you keep your weight in your heels, not your toes.

10. Get Tested

Every few weeks, measure something like body fat or waist size that correlates to your 90-Day Challenge goal. You’ll see tangible short-term results that will motivate you to keep going for it.

This article can also be found in the new Challenge Magazine