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Pretty much any activity that gets your blood pumping is cardiovascular.
When your heart rate rises, muscle cells break down sugar and fat for fuel, burning calories.
The upshot: Calorie-burn spikes.
HIITKill it, recover, repeat, repeat.
Mix up your LSD, tempo and HIIT.
Photographs by Arthur Belebeau.
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Pick up a dumbbell, hop on a leg-press machine, squat and you’re doing it.
OK, you’re sold, but what does a solid routine look like?
Bending and lifting recruits the glutes and thighsbig muscles, which burn big cals.
Switch them upforward, reverse, side, curtsyto sculpt and firm from every angle.
PullFor every push, add a pull to create balance.
A few go-to upper-body firmers: rows, chin-ups and rope pulls.
2 or 3 Total-Body SessionsSome folks have arm day and butt day.
They’re called bodybuilders.
Your mission is to squat, lunge, push, pull and rotate.
Do two or three sets of 12 reps on nonconsecutive days.
It’ll take you about 30 minutes.
Above: Skipping rope is super high-intensity, which earns you double cardio minutes.
Perfect for crazy-busy days.
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Two options:
StretchingMaybe in your mind it’s torturous.
Remember: You’re saying thank you.
Now, a few pointers: have a go at target muscles in pairs.
Paying equal attention to opposing muscles keeps your body balanced.
Example: Stretch your hammies, then quads, so hips and knees stay aligned.
You want to hold that (or any) stretch for 10 to 30 seconds.
Finally, ensure you focus on all of your musclesnot just the screamersfor total flexibility.
Myofascial ReleaseJust a fancy word for massage, and it’s easiest to do with a foam roller.
Above: Pick a pair that makes you grow a pair.
You should have to man up on the last two reps of any set.
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