The secret to faster fat loss isn’t more time at the gym – it’s targeting more muscles, says Alwyn Cosgrove, a strength and conditioning specialist in the US who created the two metabolism-revving moves below. The more muscles you work and the more intensely you work them, the more calories you’ll burn. The payoff: greater strength and a slimmer waist in less time. “These exercises hit your entire body,” says Cosgrove, who finds them especially useful in hotel gyms.
Instructions: Alternate between the two exercises without resting; go as long as you can for up to 15 minutes.
|CABLE REVERSE LUNGE WITH ROW AND SINGLE-LEG STAND
a. Stand facing a cable station and grab a waist-height (or lower) cable in your right hand, and back up until the cable is taut when your arm is straight.
b. Now, step back with your right foot and lower your body until your left knee is bent 90 degrees. This is the starting position.
c. Pull the cable to your armpit while simultaneously lifting your right knee to waist height and standing up on your left leg.
d. Return to the starting position. Do 6 reps, then do another 6 on the other side.
|SWISS BALL PUSH-UP AND JACKKNIFE
a. Place your shins on a Swiss ball and assume a push-up position.
b. Raise your hips so your torso is nearly parallel to the ground. Bend your elbows and lower your body until your head nearly touches the floor, and then push back to the starting position.
c. Next, roll the ball towards your chest by pulling it forward with both feet. Pause again, and then return to the starting position by lowering your hips and rolling the ball backwards. That’s 1 rep. Do 6.