WE’RE ALL INSPIRED BY DIFFERENT GOALS and people when it comes to fitness. Whether you long for Beyoncé’s curves or you’re in awe of the athletic prowess of Sally Fitzgibbons, celebrity trainer Ruben Tabares has you covered.
Not only is he a trainer to the stars, which means that he’s used to the pressure of achieving results quickly, but his wide variety of clients means that he can help you reach any fi tness goal. This full-body workout, devised especially for WF readers, will boost your fi tness thanks to its low rest periods and bursts of high intensity. Combined with smart eating, it also promises to boost fat loss. “The idea of eating well when trying to burn fat is to minimise toxins,” explains Tabares. “This means that you’ll have more energy.” Bring on the star results.
HOW TO DO IT: Warm up with some skipping followed by a few dynamic stretches like leg swings. Then perform all reps of each move at a fast pace. Once one set of each move is complete, rest, then go back to the start and repeat for the number of sets given for your level.
A 10-Minute HIIT Workout You Can Do In Your Home Photo Gallery
YOU’LL NEED: Medicine ball, kettlebell, bench, 2 x dumbbells, resistance band.
1 TURKISH GET-UP GREAT FOR: CORE, BOTTOM, THIGHS, SHOULDERS
Lie flat on the floor on your back with your left leg fl exed at a 90-degree angle, foot fl at on the fl oor. Extend your left arm up towards the ceiling, holding a weight in that hand.
Engage your core and keep the weight above your head, with your gaze on the weight throughout. With your right hand on the fl oor for support, proceed to stand up as shown below.
Finish standing straight with your left arm directly above you and your elbow locked.
Reverse the steps above so that you end up lying on the fl oor with your arm locked out above you. Repeat on the other side.
2 SQUAT GREAT FOR: THIGHS, BOTTOM
Start standing with your feet positioned shoulder-width apart.
Flex at your knees and hips, then lower until your thighs are parallel to the floor.
Extend two inches upwards, then back down before coming all the way back up to standing. Repeat.
3 RESISTANCE BAND WOODCHOP GREAT FOR: CORE, SIDES, SHOULDERS
Tie a resistance band around something stable to your side (like a stair banister). Stand with your feet shoulder-width apart and knees slightly bent, holding the end of the band with both hands.
Keeping arms straight but elbows soft, pull the band away from the band’s anchor as you rotate your body.
Don’t let it pull you back quickly, instead return to your original position with control.
4 SQUAT AND PUSH PRESS GREAT FOR: BOTTOM, THIGHS, CORE, SHOULDERS, REAR UPPER ARMS
Holding a medicine ball by your chest, stand with your feet slightly wider than shoulderwidth apart.
Flex your knees and hips until you end up in a squat with your thighs parallel to the ground.
Extend your hips and knees to come back up to standing.
Press the medicine ball up towards the ceiling.
Bring it back to your chest and repeat the whole movement.
5 JUMP SQUAT GREAT FOR: BOTTOM, THIGHS, CALVES
Start standing with your feet shoulder-width apart.
Flex at your knees and hips and lower until your thighs are positioned parallel to the floor.
From here, jump up as high as you can.
Land softly, and go straight back into another squat to repeat.
6 INCLINE BENCH PRESS GREAT FOR: CHEST, ARMS
Lie on a bench with your feet flat on the ground. Hold a dumbbell in each hand above your chest with your arms extended. This is the starting position.
Lower the dumbbells to your sternum by fl exing your elbows. Maintain control throughout.
Extend your elbows to return your arms to the starting position and repeat.
7 ROTATIONAL SHOULDER PRESS GREAT FOR: SHOULDERS, ARMS
Sit upright holding a dumbbell in each hand, palms facing your body in front of your shoulders.
Press the dumbbells up towards the ceiling as you rotate the palms of your hands so they are facing forward. Continue pressing the dumbbells until your arms are extended above you in a straight arm position.
Begin to lower the dumbbells to the original position by rotating the palms of your hands towards your body
8 CALF RAISE GREAT FOR: CALVES
Stand with your feet just under shoulder-width apart.
Keeping your ankles in line with your feet, rise up onto your toes and slowly come back down to the start.
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