A Quick HIIT Workout to Fire Up Your Metabolism

Consider HIIT workouts the "lather, rinse, repeat" of your fitness regimen. With these high-intensity workouts, you exert yourself at 80 to 95 percent of your maximum effort for a short period of time, recover for a specified amount of time and then repeat. No more arduous long-distance runs or endless hours spent on the StairMaster.

Why Choose a HIIT Workout?

Other than being a time-saver, HIIT (high-intensity interval training) can help you lose weight and belly fat, lower your blood pressure and improve your aerobic and anaerobic fitness.

It's more efficient than a traditional workout, as you'll continue to burn calories after you finish working out, a process known as EPOC (excess post-exercise oxygen consumption).

How Do You HIIT?

Since this workout is more intense than steady-state workouts, give yourself plenty of time to recover, and only do this workout a few times a week. If you're a beginner, you can split each minute into 45 to 50 seconds of work and 10 to 15 seconds of rest.

Whatever your fitness level, you can follow the workout below for a 20-minute, at-home HIIT workout that will burn major calories!

First Set: The Warm-Up

Head outside for your warm-up! Get your muscles primed for the rest of your workout by starting out jogging. After your first minute build up to a higher speed. Focus on driving your knees and arms forward at a fast pace.

Minute 1: Jog

Minute 2: Run

Minute 3: Jog

Minute 4: Run

Second Set: Full-Body Cardio

Next you're ready to amp up your cardio with some full-body drills. Do two rounds, alternating between one minute of tuck jump burpees and one minute of jump rope. Remember to modify if needed.

Tuck Jump Burpees: Start by standing with your feet underneath your hips. Bend with your knees and place your hands on the floor. Shoot your legs back to a plank position and lower your body so your chest touches the floor. Push off the floor into a cobra position, and then powerfully pop your hips up, bringing your feet up to your hands. Jump up into the air as you bring your knees to your chest. Your hands should be driving up and out in front of you so that you can bring your knees to your hands (not your hands to your knees). Lower back down and repeat.

Jump Rope: For your rest minute, slowly jump rope to catch your breath, but keep your body moving. Grab a handle of a jump rope in each hand and whip the jump rope over your body. Don't go too fast; this is your recovery minute.

Minute 5: Tuck Jump Burpees

Minute 6: Jump Rope

Minute 7: Tuck Jump Burpees

Minute 8: Jump Rope

Third Set: Upper Body and Core

Now it's time to focus on your upper body and core. Do two rounds, alternating between one minute of triceps dips and one minute of planking.

Triceps Dips: Grab a bench or a sturdy chair. Move your body to the end of the bench and place your hands on the bench's sides. Scoot your glutes off the bench and straighten your legs out in front of you. With control, lower your body down as close to the floor as your mobility will allow. Push away from the bench to drive your body back up to the starting position.

Plank: Lower your body down to the floor with your forearms on the ground, legs extended back behind you. Squeeze your glutes and engage your core to keep a flat back and straight line down your body. Hold your body there. If you need more of a challenge, raise one leg at a time, alternating back and forth. Keep your leg straight and your hips level.

Minute 9: Triceps Dips

Minutes 10: Plank

Minute 11: Triceps Dips

Minute 12: Plank

Fourth Set: Lower Body

On to your lower body! Perform two rounds, alternating between one minute of high knees and one minute of holding a squat.

High Knees: Stand tall with knees slightly bent and your core engaged. One at a time, lift each knee up to your chest. As soon as you lower one, pick up the other one and continue alternating quickly (as if running in place) for the full minute.

Squat Hold: Start with feet shoulder-width apart and slightly turned out to the side. Bend at the knees and hips to send your glutes back and your knees out as you slowly lower your body into the bottom of a squat. Raise your arms out in front of you and keep your core engaged as you hold the bottom of the squat.

Minute 13: High Knees

Minute 14: Squat Hold

Minute 15: High Knees

Minute 16: Squat Hold

Fifth Set: Core and Cardio

Last set! You're almost done. Do two rounds, alternating between one minute of speed skaters and one minute of V-ups.

Speed Skaters: Standing on one leg with the knee slightly bent. Push off by extending the leg out to the side and jump onto the opposite leg, lowering down with a flat back so that your hand touches your foot. Continue jumping side to side, touching your hand on the landing foot. The faster you go and the farther you jump, the more you'll increase the intensity.

V-Ups: Lie on the ground with your legs out in front of you and your arms above your head. Engage your core and raise your arms and legs up at the same time so that your body is in a V-position. Try to keep your legs as straight as possible and lower down with control.

Further images of Chelsea’s new home kit for the 2019/2020 season appear to have leaked online.

Photos of the Blues’ new shirt first appeared last week , and now a supposed official promo image has emerged, as you can see below, courtesy of FootyHeadlines.com.

THE GLOW UP: How To Dress Like An Alpha Female

 the crowd, stands the Alpha female.

With confidence and zeal, she never holds back.

With sky-high Stilettos of authority, jumpsuit of confidence, she conquers the fashion world, making a clear statement with full control.

Men Love Her, Women Want To Be Her.

There is a little alpha in all of us whether we are conquering the world in heels or having dinner with the family. All it takes is confidence and the right outfit.

However, you don’t need to change your personality to be an alpha, a few tweaks in your wardrobe will do the trick.

Here is how to dress to release your Alpha.

Step 1

CONQUER YOUR STYLE 

It is important to be in command of what you want and what you don’t want. An alpha female knows what she wants and goes for it. You need to channel that mentality in your dress up and stick to every decision you make.

Stating with establishing your style. No more lazy Saturdays as you have to get rid of clothes you know you will no longer wear. There is no room for management, be honest with your self and take charge of your style.

Bear in mind that you don’t need to spend a fortune or change your whole wardrobe to achieve a good style.  Experimenting on the clothes you already have will bring out the fashionista in you. Later, you can buy clothes a piece at a time.

Nobody will own it better than you because it's all about you and no one else.

Step 2  

CONQUER YOUR BODY 

If you don’t do this, then who will? Whatever body size you are, you have to ‘work’ it. Alpha females are confident in their own skin and they embrace their flaws at all time.

Don’t try to fit into clothes that do not fit. If you want to fit in then don’t torture your self rather work for it. Have a diet plan or go for long walks, do whatever will make you at peace.

Again, alpha females are confident in their bodies all the time but they are also aggressive in getting what they want such as having a goal to wear clothes of smaller sizes.

Step 3

SHOW OFF 

If you don’t show off how will the world see you?  Bedazzle the world with style by Investing in items that will show your true aura. You don’t need to break the bank, rather buy what you can afford and make sure it brings out that hidden confidence.

It is always advisable to invest in high-quality items that you know will last rather than settle for inferior stuff.

Be an alpha female and be smart.

Step 4

COMMAND YOUR STYLE 

What outfit makes you feel in command?  is it the pants you hid behind your closet or the blouse you refused to let go?  

It is important to find out what works for you and bring out that fashion goddess everyone wants to see.

Don’t be afraid to create a statement. The colors might look off but with your style, it will look great.  show the world what you are made of and own it.

Step 5

BE DETAILED 

The key to being an alpha is always looking put together.

Alpha females are strong-willed and down to details. Spend that extra time on your hair, iron your blouse and clean or dust your shoes, always make an extra effort to look good.

Carry yourself in style no matter the outcome of the day always remember to stand tall with your chin up and always be ready to face the day. Remember to keep your eye on important details.

There you have it, with these steps you can initiate that Glow up you are missing. An alpha female knows how to conquer the odds and success is sexy. be your own boss lady. 

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By Tife