128 MAY 2017
BURN 1000 CALORIES
IN YOUR LUNCH HOUR
IF THE WEIGHT-LOSS GLORY OF THE NEW YEAR IS ALREADY FADING, YOUR
METABOLISM NEEDS A FRESH REVVING. THIS FUSION OF FAT-SHREDDING
SPRINTS AND FULL-BODY CIRCUITS WILL TORCH MORE ENERGY IN AN HOUR
THAN ANY INTERVAL SESSION. HOLD ON – THINGS ARE ABOUT TO GET INTENSE
POWER UP
PT Luke Barnsley’s Sweat X classes
are renowned for their intensity. First
up, it’s two rounds on the treadmill.
Start on a 4 per cent incline and work
yo u r way u p. T h e n i t ’s o n t o t h e f l o o r fo r
two circuits of non-stop strength-
building moves. Keep your towel close.01
KETTLEBELL SWING
(60 SECONDS)
Pick a heavy weight to shift this
full-body move from cardio to
muscle-building. Holding the
kettlebell between your legs
w i th a n ove r h a n d g r i p (A), d r i ve
your hips forward to pull the
weight up to shoulder height
with arms out in front of you (B).
Your knees can bend, but the
power should come from your
h i p s to f i re yo u r g l u te s. G o fo r 6 0
s e c o n d s. O n to th e n ex t m ove.02
EXPLOSIVE PUSH-UP
(60 SECONDS)
Drop down onto the floor from
the kettlebell swing and assume
a push-up position, keeping
your core and glutes tight so
that your body forms a straight
l i n e (A). T h i s t a ke o n a s t a n d a r d
push-up will tire your upper
body and send your heart rate
through the roof. Lower slowly,
then press yourself up with
enough momentum for your
hands to leave the ground (B).60s
60s
60s
60s
4 % INCLINE
8 % INCLINE
12 %INCLINE
12 KM/H
13 KM/H
14 KM/H
REST WITH BELT STILL MOVING
02B
01B
02A
01A