Up Your Metabolism
HIIT workouts are great for burning body fat quickly but speeding through the reps can sometimes cause you to miss out on the major metabolism-boosting benefits that come from the eccentric—or lowering—aspects of these movements.
Eccentric movements are more muscularly damaging, so they require more effort from your body to repair and recover compared to concentric or lifting motions. That equals more calories burned or an increased metabolism.
Researchers in Greece found that women who performed one weekly strength workout that focused on eccentric movement increased their resting energy expenditure and fat burning by five and nine percent, respectively, after just eight weeks.
Press -ups are a simple equipment free exercise to increase chest strength, power and size. The Rooboard adds a balance component and forces the core muscles to engage for increased abdominal strength and muscular definition.
2. Arms: Single Leg Balance with Dumbbell Curls: Perform each exercises for 10-12 reps and repeat for 3 sets
3. Back: Single Leg Bent Over Row: Perform each exercises for 10-12 reps and repeat for 3 sets
4. Shoulders: Dumbbell Shoulder Press: Perform each exercises for 10-12 reps and repeat for 3 sets