The latest high intensity interval exercise: Hollywood HIIT

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If A-list celebs can make time to get fit then so can we. Time for this high-intensity workout to get on the road to red-carpet-ready

We’re all inspired by different goals and people when it comes to fitness. 

Whether you long for the curves of Kate Upton, or you’re in awe of the athletic prowess of Amir Khan, celebrity trainer Ruben Tabares has you covered. Not only does he train stars like the aforementioned (plus a few more fit A-listers you might have heard of), which means he’s used to the pressure of achieving results quickly, but his variety of clients means that he can help you reach any fitness goal.

This full-body workout below, devised especially for WF readers, will boost your fitness 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 coming in so that the body doesn’t have to deal with them on a daily basis,’ explains Ruben, ‘This means that you’ll have more energy for fat loss.’

Try the workout 3-4 times a week and expect to see results in six weeks.

HOW TO DO IT

Warm up with some high knees or 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 for the time recommended, then go back to the start and repeat for the number of sets allotted for your level.

Beginner: 3 x 8 reps
(2 minutes’ rest)

Intermediate: 4 x 12 reps
(90 seconds’ rest)

Advanced: 5 x 16 reps
(1 minute’s rest)

Turkish get-up

Areas trained: core, glutes, quads, hamstrings, shoulders

Technique

  1. Lie flat on the floor on your back with your left leg flexed at a 90-degree angle, foot flat on the floor, your left arm extended towards the
  2. ceiling and holding a weight in that hand.
  3. Engage your core and keep the weight above your head, with your gaze on the weight throughout. With your right hand on the floor for support, proceed to stand up.
  4. Finish standing straight with your left arm directly above you and elbow locked.
  5. Reverse the steps to end up lying on the floor with your arm locked out above you. Repeat on the other side

1½ squat

Areas trained: glutes, quads, hamstrings

Technique

  1. Start standing with your feet shoulder-width apart.
  2. Flex at your knees and hips, then lower until your thighs are parallel to the floor.
  3. Extend two inches upwards, then back down before coming all the way back up to standing,
  4. then repeat.

Resistance band woodchop

Areas trained: core, sides, shoulders

Technique

  1. 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.
  2. Keeping arms straight but elbows soft, pull the band away from the band’s anchor as you rotate your body.
  3. Do not let it pull you back quickly, instead return to your original position with control.

Squat and push press

Areas trained: glutes, hamstrings, quads, core, shoulders, triceps

Technique

  1. Holding a medicine ball by your chest, stand with your feet slightly wider than shoulder-width apart.
  2. Flex your knees and hips until you end up in a squat with your thighs parallel to the ground.
  3. Extend your  hips and knees to come back up to standing.
  4. Press the medicine ball up towards the ceiling.
  5. Bring it back to your chest and repeat the whole movement.

Jump squat

Areas trained: glutes, quads, hamstrings, calves

Technique

  1. Start standing with your feet shoulder-width apart.
  2. Flex at the knees and hips and lower until your thighs are parallelto the floor.
  3. From here, jump up as high as you can.
  4. Land softly, straight back into another squat to repeat.

Incline bench press

Areas trained: chest, triceps

Technique

  1. 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.
  2. Lower the dumbbells to your sternum by flexing your elbows. Maintain control throughout the exercise.
  3. Extend your elbows to return your arms to the starting position to repeat.

Calf raise

Area trained: calves

Technique

  1. Stand with your feet just under shoulder-width apart.
  2. Keeping your ankles in line with your feet, rise up onto your toes and slowly come back down to the start.

Rotational shoulder press

Areas trained: shoulders, triceps

Technique

  1. Sit upright holding a dumbbell in each hand, palms facing your body, in front of your shoulders.
  2. Press the dumbbells up towards the ceiling as you rotate the palms of your hands until they are facing forward. Continue pressing the dumbbells until your arms are extended above you in a straight arm position.
  3. Begin to lower the dumbbells to the original position by rotating the palms of your hands towards you.

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