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HEALTH & WELLNESS by jeff csatari


HIIT the Fat-Burn Button Get fit faster with high-intensity interval training (HIIT).


HERE’S A SILLY QUESTION: Would you rather exercise for an hour or for 20 minutes or less? Assuming you chose 20 minutes, here is some


encouraging news: A good workout doesn’t have to take an hour. “Done at the right intensity, the majority of the gains come within the first 10 to 20 minutes,” says metabolic training expert BJ Gaddour. Less time is more calories burned if you exercise using an increas- ingly popular method called HIIT, which stands for “high-intensity interval training.” HIIT workouts can cut your exercise time in half and help you burn more fat. In one study from Australia, researchers monitored two groups of women who did two different types of exercise programs, a 20-minute HIIT workout of eight-second sprints alter- nating with 12-second recovery jogs, and a 40-minute steady-state cardio workout. At the end of the study, researchers discovered that the women who did the shorter HIIT workouts lost six times more body fat than the women in the steady-state group. These types of workouts are effective fat-burners


because of a phenomenon called “excess post-exercise oxygen consumption,” or EPOC for short. “Your body continues to expend calories beyond the resting meta- bolic rate for hours,” Gaddour says.


Try HIIT at Home Before starting a new exercise routine, consult with your doctor. When you’re ready to begin, HIIT walking and running workouts include a mix of brisk walking/ running with a more moderate pace to allow for a short recovery. Alternate this way for the duration of your workout, about 15 minutes total. Other HIIT workouts involve bodyweight exercises,


like the ones shown here. Try this speedy total-body workout called the Scout Circuit. Do the following exercises one after another with one minute of rest in between moves. Complete as many circuits as you can in 10 or 15 minutes. ¿


JEFF CSATARI is the author of the New York Times best- seller The Belly Off! Diet.


FIND MORE HIIT circuit exercises at scoutingmagazine.org/fitness.


38 SCOUTING ¿  


SPLIT-SQUAT SWITCH WITH ARM CIRCLES


Take a giant step forward with your right leg to get into a split-squat stance. Bend both knees. Your front foot will remain flat on the floor; support your trailing leg on the ball of your foot. Keep your chest up and extend your arms out to your sides, parallel with the floor while holding your thumbs backward. Now circle your arms backward three times, then circle them forward three times. The circles should be small, as if you were tracing the rim of a salad plate.


Jump to switch foot positions, bringing your left foot forward and right backward, so you are again in a split-squat stance. Repeat the arm circles. That makes two repetitions. Complete 12.


PUSHUPS


Sure, it’s basic, but how many people can say they can do a proper pushup? Place your hands on the floor directly under your shoulders with arms straight and get up on your toes so your body is elevated. Keep your back flat from head to heels, eyes facing down. This is the starting position, known as the plank.


Bend your arms to lower your body to a count of three until your chest and chin reach to about an inch or two above the floor. Now, straighten your arms to press your body quickly and forcefully to the starting plank position as you exhale on the way up. Repeat 12 times.


ROBERT PRINCE (5)


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