【實用個人化app】The No-Equipment Workout|最夯免費app-綠色工廠好玩App

No gym? No problem. For this total-body workout, all you need to get super-fit is your own body--it provides enough resistance to sculpt a lean, sexy physique

The secret to scoring a slim and sexy body with a home workout? Engage as many muscles as possible while quickly moving from one exercise to the next to keep your heart rate high. In this body-weight circuit created by Raphael Verela, owner of the Circuit Works studios in Venice and Brentwood, California, you'll do a resistance exercise followed immediately by a high-energy cardio move that works the same muscle group. "We call it the zigzag method," he says. "It effectively increases lean muscle mass and decreases body fat by engaging more muscle fibers and burning tons of calories in a short amount of time." These no-gym-required fat burners—paired in supersets (two moves done back-to-back without resting in between)—will get you into killer condition fast. Do this total-body routine on three nonconsecutive days a week: Start with move 1 and do as many reps as you can in 60 seconds. Then do move 2 (the second part of the superset)—again, as many reps as you can do in 60 seconds. Move on to move 3 and continue this pattern until you've finished all eight moves. That's one circuit. Rest for a minute or two (or challenge yourself by taking a shorter break), then repeat for a total of two or three circuits.

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