HIIT
High-Intensity Interval Training (HIIT) is a workout strategy that alternates between intense bursts of activity and short periods of rest or lower-intensity exercise. HIIT offers a time-efficient and effective way to boost cardiovascular fitness, burn calories, and improve muscle strength. Its versatility allows for customization, making it suitable for various fitness levels and goals. HIIT's ability to elevate the heart rate quickly and stimulate the body's metabolism can contribute to weight loss, while also promoting endurance and overall physical conditioning. White states that "HIIT's magic lies in combining intense bursts of exercise with rest periods. It not only raises the metabolism but also continues to burn calories long after the workout is done. The engagement of the core during full-body movements in HIIT is key to targeting the abdominal area."
White shared with us two types of HIIT workouts that are beginner-friendly and can help with flexibility and losing weight.
Burpees: Start in a standing position, drop into a squat, then kick your feet back into a plank. Perform a push-up, jump the feet back to the squat position, and then explode up into a jump. Repeat as fast as possible for 20-30 seconds, then rest for 10 seconds.
Mountain Climbers: Start in a plank position and drive your knees towards your chest one at a time, as if running in place. Continue for 20-30 seconds, then rest for 10 seconds. Repeat.
Pilates
If you're someone who's more into working out your body and mind and going at a slower pace than an intense workout, pilates is an excellent option for you! Pilates is a low-impact exercise method that focuses on improving flexibility, strength, and balance. It emphasizes controlled movements and a strong mind-body connection, often incorporating specialized equipment like the reformer or mat exercises. With its emphasis on controlled breathing and precise movements, pilates offers a holistic approach to fitness that can benefit people of various ages and fitness levels.
"The beauty of pilates is that it focuses on lengthening and stretching the muscles. While practicing pilates, I've felt my core muscles, including the abdominal region, become more toned and defined, which has contributed to fat reduction," White says based on his own experience with pilates for many years. He wants us to start with two simple pilates moves that will not only help with flexibility but also tone our muscles and shed extra fat.
The Saw: Sit with your legs spread wide and arms extended to the sides. Twist your torso to the right, reaching your left hand towards your right foot. Hold for 3-5 seconds, then return to the starting position. Repeat on the other side. This exercise engages the abs and improves flexibility.
Leg Circles: Lie on your back, with one leg extended upwards and the other flat on the ground. Make controlled circles with the raised leg, engaging your core to keep the rest of your body still. Switch legs and repeat.