Dial-up the heat on your internal furnace in the time it takes for your oven to warm up, and turn dead time into a pre-emptive metabolism boost.“Your insulin sensitivity spikes after a tough workout.
“That means your body is primed to soak up carbs in order to replace your muscles’ depleted glycogen stores.”
This effect, alongside elevated protein synthesis, lasts for up to 16 hours after training, so that’s the leftovers covered, too. Switch between exercise protocols every minute, on the minute (EMOM), for 20 mins.
1. Even Minutes: 10 Jump Squats
Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.
2. 15 Bodyweight Squats
Stand with your feet shoulder-width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.
3. Odd Minutes: 10 Plyo Press-Ups
Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into mountain climbers.
4. 15 Mountain Climbers
Set up on the floor as though in a sprinter’s block, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat.