20 MINUTE FAT BLASTER
Muscle and Fitness Hers South Africa|September 2024
Even on days when you’re pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.
ALYSSA SHAFFER
20 MINUTE FAT BLASTER

NO TIME FOR A FULL WORKOUT TODAY? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive—you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York–based trainer Holly Rilinger. Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger. Complete as many rounds as you can for 20 minutes. Team MuscleMeds shows us how it’s done.

1. SQUAT JUMP

FOCUS: LOWER BODY

› Stand with feet hip-distance apart, elbows bent, with hands in front of body. Squat down, keeping weight over heels and hands forward (A). › Using the strength of your lower body, push through your heels to explode off the floor, pushing hands behind you (B). › Land softly in squat position. Repeat, continuing for 30 seconds.

2. BALL SLAM

FOCUS: UPPER BODY

› Stand with feet hip-distance apart, holding a medicine ball above head, arms close to body (A). › Using your arms, back, chest, and core, throw the ball to the floor as powerfully as possible (B). › Squat down to pick the ball up and repeat for 30 seconds.

3. EXPLOSIVE CRUNCH

FOCUS: CORE

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM MUSCLE AND FITNESS HERS SOUTH AFRICAView all
ALWYN UYS
Muscle and Fitness Hers South Africa

ALWYN UYS

What if your life changed in a split second? We always think that it will never happen to us. But to Alwyn Uys it did. A car accident at the age of 24 left him paralysed from the chest down. Alwyn gives HERS some brutally honest insight into his journey to become a Paralympic Gold Medallist.

time-read
2 mins  |
September 2024
HOLDING THE MIDDLE GROUND
Muscle and Fitness Hers South Africa

HOLDING THE MIDDLE GROUND

The M135i feels like a good movie with a sad ending

time-read
2 mins  |
September 2024
THE ULTIMATE PRESCRIPTION FOR A FULFILLING LIFE!
Muscle and Fitness Hers South Africa

THE ULTIMATE PRESCRIPTION FOR A FULFILLING LIFE!

Relocate to Costa del Sol

time-read
4 mins  |
September 2024
For the love of HEALTHY LIVING
Muscle and Fitness Hers South Africa

For the love of HEALTHY LIVING

Izelle Hoffman is SA's newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for her to take inspiration from the dishes she grew up with turning them into a modern, playful and healthy experience.

time-read
3 mins  |
September 2024
WEIGHTLIFTER'S GUIDE TO VEGETARIAN CLEAN EATING
Muscle and Fitness Hers South Africa

WEIGHTLIFTER'S GUIDE TO VEGETARIAN CLEAN EATING

Think going meatless means you lose all of the lean muscle you’ve sculpted? Guess again: A balanced vegetarian diet allows athletes to get all the protein they need without sacrifi cing results. Here’s how.

time-read
5 mins  |
September 2024
HERBAL HYPE OR HELPFUL?
Muscle and Fitness Hers South Africa

HERBAL HYPE OR HELPFUL?

Exploring the Role of Supplements in Vascular Wellness

time-read
2 mins  |
September 2024
THE BEGINNER'S ESSENTIAL SUPPLEMENTS GUIDE
Muscle and Fitness Hers South Africa

THE BEGINNER'S ESSENTIAL SUPPLEMENTS GUIDE

Confused about which supplements can help you shed fat, increase performance, and feel healthier? We take a look at a few fundamentals that every fit woman should include in her stockpile.

time-read
5 mins  |
September 2024
15-Minute Fat Burners
Muscle and Fitness Hers South Africa

15-Minute Fat Burners

Give your metabolism a boost on even your busiest days with these high-intensity conditioning plans

time-read
3 mins  |
September 2024
20 MINUTE FAT BLASTER
Muscle and Fitness Hers South Africa

20 MINUTE FAT BLASTER

Even on days when you’re pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.

time-read
3 mins  |
September 2024
Mind Your Fitness
Muscle and Fitness Hers South Africa

Mind Your Fitness

Use these proven motivational techniques to power through your toughest workouts and stick to the strictest of diets—no matter how hectic your schedule gets

time-read
2 mins  |
September 2024