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This fast-paced circuit will incinerate body fat by keeping your heart rate elevated throughout the workout and by utilising compound, multi-joint moves. HIIT involves intervals of high-intensity exercise followed by low intensity or Compound exercises will activate more muscle fibres, which will help you burn complete rest. This is in sharp contrast to the typical steady-state cardio most the most calories. It uses a 2 to 1 work to rest ratio and you can do it almost people do at a moderate intensity. Originally developed by track coaches to train anywhere. Get creative while using the same format and sub in some of your runners, HIIT has crossed over to the fitness industry due to its fat-burning favourites once a week to mix it up. benefits confirmed many times over in scientific studies. ONLY R360 DIRECTIONS: Do as many reps as possible of each of the following exercises The major reason HIIT works so well for dropping body fat is due to the greater in 40 seconds, then take a 20 second rest. At the end of the rest period, calorie burn or EPOC (excess post-exercise oxygen consumption) that’s immediately start the next exercise. Complete 3 to 5 rounds: maintained after the workout is over. In other words, you burn more calories and Exercise 1: Lunges more body fat while you’re sitting around doing nothing. In addition to this Exercise 2: Pushups increase in resting metabolism, HIIT is effective at enhancing the mechanisms in Exercise 3: Squat muscle cells that promote fat burning and blunt fat storage. Exercise 4: Pullups Exercise 5: Burpees FAT BLASTING HIIT WORKOUT DIRECTIONS: Repeat the entire following circuit 3 to 4 times. Rest for up to 3 1. Cardio Workout minutes between each circuit round for best results: Start with a 5 to 10 minute general cardiovascular warm up followed by 5 to 10 Exercise 1: Battle Ropes, 30 seconds minute dynamic drills (stretches and skipping variations). Next, set a treadmill to Exercise 2: Wide-Grip Pullups, 12 reps the maximal incline and at a speed you can sprint for 30 seconds. Set a mat Exercise 3: Bar Dips, 12 reps beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel. Exercise 4: Close-Grip Pushups, 20 reps Repeat the following sequence 8 to 10 times: Exercise 5: Alternating Bodyweight Lunges, 12 reps - 30 second hill sprint, then carefully step off the treadmill (keep it running) Exercise 6: Standing Barbell Press, 12 reps - 30 second Elbow Plank on the exercise ball Exercise 7: Bicycle Crunch, 15 reps - Another 30 second hill sprint — Manuela Gabriella Incendiario - 30 reverse crunches while holding the dumbbell (placed on the floor above your head) - Another 30 second hill sprint - 30 ab wheel rollouts from your knees Finish with a 5 to 10 minute general cardiovascular cool down. 2. Cardio Workout Start with a 5 to 10 minute general cardiovascular warm up followed by 5 to 10 minute dynamic drills (stretches and skipping variations). Next, set a treadmill to the maximal incline and at a speed you can sprint for 60 seconds. Repeat the following sequence 6 to 8 times: - 60 second hill sprint, then carefully step off the treadmill (keep it running) - 20 kneeling high cable crunches - Farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down - Another 60 second hill sprint - 20 lateral medicine ball wall tosses per side - Another farmer’s carry, as before Finish with a 5 to 10 minute general cardiovascular cool down. to increase carnosine levels through beta-alanine supplementation. 56 . CO . ZA MAXIMMAG . CO . ZA 57 MAXIMMAG 48 MAXIMMAG . CO . ZA MAXIMMAG . CO . ZA 49 EMAIL OR CALL NOW [email protected] +27 11 463 3546 This Page: Top, Azzedine Alaïa. Bottom, Victoria’s Secret. 52 MAXIMMAG . CO . ZA IN CINEMAS 16 OCTOBER CONTENTS 94 Features 42 RUGBY WORLD CUP A look at how far South African rugby has come, and what the future may hold. 50 JULIA FAYE WEST The model and actor tells us how she avoided becoming a troubled former child star. 56 GAME ON Guitar Hero Live cranks it up, FIFA 16 shoots a screamer, and Assassin’s Creed: Syndicate goes to London. 66 ISABELI FONTANA The Brazilian supermodel won’t be any man’s trophy. Style 61 SINGULAR STYLE Shopping smart begins with eliminating the guesswork. 74 MOODY BLUES Parisian actor Alain-Fabien Delon shows us how to rock the 61 finest denim. On the Female Cover On the Male Cover photography by Raquel Rischard Courtesy of 20th Century Fox Courtesy of Shandrew PR 8 m a x i m m a g . c o . z a CONTENTS Misc. 16 ESSAY Trendsetter Nicci Saint Bruce gives us the definition of “legit”. 18 KNOT COOL Instagram guru the Fat Jew takes aim at the topknot. 20 BOTTOMS UP! Urban crooner Kyle Deutsch 38 professes his love for tequila. 22 FREESTYLE WA P With his wildly successful debut single, Fetty Wap is determined to make a lasting impression.