HIIT: The Most Effective Workout

Whether or not you are a fan of the new age trend of high intensity workout sessions or a person who has recently heard this trend has generated a buzz, you cannot deny that it is a super quick and effective method to follow. 

With short intervals or bursts of high intensity exercises dotted with smaller intervals of rest or lower intensity exercises, it has shown remarkable levels of efficiency. This means you will not only have to spend less time every week in the gym but also boost your metabolism to burn fat throughout the day, even when you are not working out. This heart pounding trend also offers a variety of benefits as listed below-

Strengthening the Major Muscle of Your Heart 

By turning up the intensity levels of your workout session, you are also forcing your heart to work more. When pursued under a guided mentor, this can be a healthy alternative to activities that train your heart to sustain duress and adapt to tougher conditions. The renowned Tabata workouts have also been proven to successfully boost ones cardiovascular strength.

It’s an Encompassing Health Package 

This method is also referred to as the buy one get one free package of exercising as it not only helps you burn up excessive fat in your body but also offers ample opportunities to squeeze in a solid strength and stability training session into your routine. The entire process of HIIT is to push yourself as hard as possible to accomplish as many sets as possible without your body feeling fatigue. 

A Tailored to Fit Plan 

What makes the plan all the more effective is that you can design it to suit your needs. While you do not need to follow a particular set, you do need to follow some set patterns to ensure best results. Some simple tweaks and adjustments in a routine can help you figure a plan that is not overly exhausting but still helps you achieve desired results. 

Keeping Sugar Levels in Check 

These workout sessions are great as they can not only be done outside the gym in case you cannot make it but also helps you keep factors such as blood sugar levels in check and diabetes at bay. The overall health benefits are far more as compared to regular routines making it an amazing workout plan to pursue.

Cranking Up the Metabolism 

Sustainable exercises are great to follow but they demand for less oxygen than HIIT routines. When you pursue a set and feel your body requiring more oxygen, it only means that your metabolism is being worked at a higher level, ensuring you burn calories not only during the session but also for a long period after, a phenomenon referred to as “afterburn”. The constant back and forth between variable intensity activities also ensures that you burn fat and do it quickly. 

While the ideal time to devout to such a workout ranges in the 30 to 45 minutes zone, even smaller time periods can give you results. By incorporating this into your daily routine you can benefit from a lean and mean body in almost no time!

Image source: 1 2 3 4 

A Procrastinators Guide to Exercising

Procrastination is like a slow disease, slowly creeping into our lives and stopping progress. While the reasons you may be procrastinating are different, the results are almost always the same and destructive. It is essential to have control over your own self before you can build a life conducive to success. It is after all a personal battle we fight with our demons, making it important to have a game plan in place.

To help you get your summer body ready and in shape, here is a simple and quick muscle-up program designed to give quick results-

  

This workout plan is a combination of a variety of  fast paced weight workouts and high intensity cardio sessions that will burn off excessive fat and build strength in your hibernating muscles, something no diet can do in a healthy manner in such a short time span.

The Muscle Resistance Step 

This step involves a series of exercises where your muscles will be challenged and teased while building their potential. While resting them for a minute between two sets, you will slowly be made to move up in weights while ensuring your body can handle it without fatigue.

Intensity Training 

You will next proceed to a session with two consecutive sets with a particular weight and follow it with a single set in a slightly lower weight.  This will enable you to match with increasing levels of intensity when working out.

Cardio through Interval Training 

The theory behind this process is to burn body fat not only during the session but also for longer periods of time after it. Since your metabolism remains at a high through the day, you will be able to burn more calories than otherwise. With an array of options you can even ensure this is fun and convenient for you. 

With this simple program you will be able to ditch that shirt in summer!

Image Source: 1 2

Famous Celebrity Fitness Regimes

Fitness is a lifestyle choice that goes beyond the realms of building muscle and mass. It involves a wholesome approach to living and ensures that the body is trained to sustain harsh conditions and survive without collapsing. While a number of fads come and go, some routines stick around and succeed.

Forget the silliness about the seltzer water and celery sticks diets. While they may help you lose weight, they are not a healthy alternative and will more often than not result in you binging, gaining a lot more weight than you lost.

It is a lot more advisable to develop a routine that works for you and at the same time does not put you in any danger. Here are 7 famous celebrities across the globe and their renowned workout routines that got them acclaimed looks to take inspiration from-

The Dashing and Athletic Hrithik Roshan

Trained under the overly qualified Kris Gethin, a sports Therapist as well as a Professional Natural Body builder, Hrithik Roshan underwent a huge transformation. While a large part of his regime included cross fit and weight training, it was the overall control on his diet and routine that helped boost his results. Hritik Roshan not only managed to lose 10 kilos in 10 weeks but also train his body in a wholesome manner.

The Master of Self Control Akshay Kumar

Like a number of popular celebrities, Akshay Kumar is a strong supporter of not only better fitness but also fitness achieved naturally. While his routine may not include traditional gym equipment, his outdoor activities are equally intense. From functional training to martial arts, he has done it all. His fitness mantra is to not simply focus on building muscles and abs but also a better body developed to sustain over time. Ditching the party lifestyle that comes with fame, he tries to get a gap of at least three hours between consuming the last meal and hitting the bed. This is a great way for people who get bored of the routine of gyms to maintain a lean and mean body as well.

The Sultry Ballerina Natalie Portman 

When immersing yourself into a role, it also important to find a believable look. As a devoted actress, she discovered that to look like a believable ballerina for her role in Black Swan, she would have to follow the same routine as actual ballerinas. A former New York City Ballet dancer, Mary Helen Bowers helped her play the part through routines that would ensure Natalie would be able to dance as a professional as well. While a slim body is a must, it was also important to have a strong body that could sustain the long training hours. Natalie’s workout sessions were incorporated with activities such as endurance exercises, swimming and the more aggressive cross training. Her routine is perfect for anyone who wishes to get a stronger body without gaining muscles. 

Carrie Underwood and Her Lustrous Limbs 

While the country diva Carrie Underwood is famous for her amazing voice and vocals, she has also been showing off some of the best limbs in the industry. While they have their very own Facebook page, many have raised the question of what exactly she does to get such perfect sculpted legs.

Carrie is as great health enthusiast. Her belief in regular training and healthy diet is not only simple but also extremely effective. This kind of lifestyle can only be sustained as a personal choice. Instead of loading up on take-out meals when on tour, she tries to stock her fridge with as many healthy options as possible. Her personal trainers accompany her when she travels as well, helping her maintain her routines. A series of squats, toe taps, step ups and lunges will have you sporting your strong and sexy legs in no time. 

Noureen DeWulf and Inspirational Hockey

Wife of Olympic hockey legend Ryan Miller, her toned arms and tight butt have been envied and desired by many. Her entire routine has been inspired by her husband’s hockey games that have taught them the importance of stability, flexibility as well as a good posture to boost athletic performance. 

Using her husband’s warming up workout, she gets through a series of exercises without a single break. From strenuous leg presses to making use of foam rollers, her exercises are a spin on the same old routine, making it a lot more fun to follow!

Khloe Kardashian and her Sizzling Curves

You can love her, hate her, follow her but you cannot ignore her and her rocking curves. Even if you are not exactly a fan of the Kardashian’s, you cannot deny that they have got some serious style. While Khloe may not be a size zero, she has some of the best curves to flaunt across the globe. Showing off some of the best styles with body-con dresses and skinny jeans; her secret is working out right before she dons a new outfit. 

Khloe's go-to regiment is designed around the oblique, with cross body mountain climbing, side plank combination routines and various rotations that ensure each and every limb of yours is exercised. This routine is created to ensure you embrace your figure with joy!

Dr.Oz and His Quick Fix Workout

If you are the type that finds yourself smashing your snooze button on mornings regularly while grabbing for cups of coffee by afternoon, this easy to follow routine will save you. 

A renowned trainer from New York City, Joel Harper, designed this routine especially keeping the Oz family in mind. By elevating the heart rate to boost energy levels, one can easily eliminate the kinks caused by sleeping or sitting for long periods of time. Every muscle in your body will be made to exercise ensuring that you benefit from a sculpted body as well. He recommends an intense routine of moves such as the prayer squat and superman twist. 

The above mentioned work out regiments have been successful in helping celebs get their desired looks, making them popular for fitness enthusiasts to follow too.

Image Source: 1, 2, 3, 4, 5.

Top 100 Workout Tracks to Keep it Pumping

The rush of adrenaline and sense of achievement after a good workout session is an unmatched feeling. To help you push through your next visit to the gym, here is a list of the best 100 songs that will give you an extra boost of motivation. Whether you are trying to find a pace for your jog or aggressively spinning with a friend, these songs will definitely ensure you have the best work out of your life.

Ranging from some chill and relaxed songs to get you through those morning blues to the more pumped up and motivational beats, our list has got it all!

Chill Vibes 

The best of Chill music characterized by their mellow style and mid-tempo beats will help you set a steady pace for your workout. Let your mind be taken over while you unwind and focus on your exercises.

1. Mike Posner – I Took A Pill in Ibiza 

2. Zayn – Pillow Talk (No Sleep Remix)

3. NextRO – Devotion

4. In The Valley Below - Peaches 

5. Major Lazer - Jet Blue Jet (feat. Leftside, GTA, Razz & Biggy)

6. The Weeknd - Can't Feel My Face

7. ZHU - Cocaine Model

8. Lost Frequencies - Are You With Me (Original Mix)

9. Baauer & RL Grime - Infinite Daps

10. Lazarus- Porcupine Tree 

11. The Weeknd – Earned It (Fifty Shades of Grey)

12. Robin Schulz - Sun Goes Down feat. Jasmine Thompson

13. Kygo - Firestone ft. Conrad Sewell

14. Calvin Harris - Blame ft. John Newman

15. Kygo - Raging ft. Kodaline

16. Calvin Harris & Disciples - How Deep Is Your Love

17. Kygo - Stay ft. Maty Noyes

18. Robin Schulz - Sugar (feat. Francesco Yates)

19. Milky Chance - Stolen Dance

20. DNCE - Cake By The Ocean

Girl Power 

These songs by some of the leading ladies of the industry will inspire the feminist in you regardless of your gender!

1. Selena Gomez - Hands To Myself

2. Ariana Grande - Dangerous Woman

3. Selena Gomez - Same Old Love

4. Taylor Swift - Love Story

5. Taylor Swift - Blank Space

6. Miley Cyrus – Wrecking Ball 

7. Mariah Carey - Hero

8. Gloria Gaynor - I Will Survive

9. Sam Smith - I'm Not The Only One

10. Sia - Chandelier 

11. Sia – Cheap Thrills 

12. Taylor Swift – Blank Space 

13. Kelly Clarkson - Stronger (What Doesn't Kill You)

14. Nicki Minaj Ft. Rihanna - "Fly"

15. The Pussycat Dolls - I Don't Need A Man

16. Beyoncé - Single Ladies (Put a Ring on It)

17. Selena Gomez & The Scene - Who Says

18. The Long Way Around - Dixie Chicks

19. Alicia Keys - Girl On Fire

20. Katy Perry - Roar 

Popular on Boards

Here are some of the most popular songs of the recent past that every iPod MUST be stocked with.

1. Snow Patrol - Chasing Cars

2. Jonas Blue - Fast Car ft. Dakota

3. Dillon Francis, Kygo - Coming Over ft. James Hersey

4. G-Eazy x Bebe Rexha - Me, Myself & I

5. TroyBoi - Afterhours (feat. Diplo & Nina Sky)

6. Drake - Legend (Wynn Remix) Prod. Sean Ross

7. The Chainsmokers - Roses (Audio) ft. ROZES

8. R. City - Locked Away ft. Adam Levine

9. Calvin Harris - Feel So Close 

10. Rihanna Ft Drake – Work 

11. Major Lazer Ft Nyla – Light It Up

12. Little Mix Ft Jason Derulo – Secret Love Song  

13. Snakeships Ft Tinashe & Chance – All My Friends 

14. Justin Bieber – What Do You Mean 

15. One Direction – History 

16. Adele – Hello 

17. Coldplay – Hymn for the Weekend 

18. Craig David & Big Narstie – When the Bassline Drops 

19. MNEK and Zara Larsson – Never Forget You 

20. Twenty One Pilots – Stressed Out 

Old School Beats 

Here is a list of the most popular songs from the previous decade you’d otherwise have to open your cassette boxes for-

1. Nirvana - Smells Like Teen Spirit

2. U2 - One 

3. Backstreet Boys - I Want It That Way

4. Whitney Houston - I Will Always Love You

5. Madonna - Vogue

6. Sir Mix-A-Lot - Baby Got Back

7. Britney Spears - Baby One More Time

8. TLC - Waterfalls

9. R.E.M. - Losing My Religion

10. MC Hammer - U Can't Touch This

11. Destiny's Child - Say My Name

12. Beastie Boys - Sabotage

13. Hanson - MMMBop

14. Celine Dion - My Heart Will Go On

15. Beck - Loser

16. Salt-N-Pepa Ft En Vogue - Whatta Man

17. House of Pain - Jump Around

18. Soundgarden - Black Hole Sun

19. Eminem - My Name Is

20. Counting Crows - Mr. Jones

Pumped Up & Motivational 

Here are some beats that are bound to help you push through the tougher parts of your work out while blocking out the little voice telling you to give up-

1. 50 Cent - Animal Ambition

2. Sean Paul – Temperature 

3. Technotronic - Pump Up The Jam

4. Vanilla Ice - Ice Ice Baby

5. Survivor - Eye Of The Tiger

6. Macklemore and Ryan Lewis – White Walls – Ft. Schoolboy Q and Hollis 

7. Macklemore and Ryan Lewis  - Can’t Hold Us Ft. Ray Dalton 

8. Marvin Gaye and Tammi Terrell - Ain’t No Mountain High Enough

9. Van Halen  - Jump

10. Bon Jovi - It’s My Life 

11. Pitbull feat. Chris Brown - International Love

12. Billy Ocean - When the Going Gets Tough 

13. Queen - We Will Rock You

14. Katy Perry – Firework 

15. Bruce Springsteen - Born To Run

16. R. Kelly - I Believe I Can Fly 

17. One Republic - Good Life 

18. Katrina And The Waves - Walking On Sunshine

19. AC/DC – Thunderstruck

20. Metallica - Enter Sandman

If music is the one thing you rely on to get you through the last lap or run a little faster, the above songs will be just perfect for you and your iPod!