Jajajajajaaaaa, it will get warm soon. And we suspect that we will soon put our white bodies back in swimwear. Uh. Did not we want to start the workout a few weeks ago and get rid of the little bats? As it is with the intentions. Chocolate and a TV displace them all … But now comes the bad conscience on long legs. On extra long! Supermodel Kendall Jenner has revealed the secret of her hammer body on her website.
Kendall Jenner: 11 minutes HIIT workout
In fact, the beauty only 11 minutes a day invested in her workout. But that has it in it. Because Kendall Jenner is constantly on the road, she can not regularly go to the gym. She therefore relies on the HIIT fitness program, a short but extremely intensive circuit training. The HIIT alternates short, high-intensity load phases with short recovery phases. So it works like a "shower" on your body and metabolism. The mix of effort and recovery forces the body to burn long-lasting calories – the "afterburn effect" persists even after the workout is over. Why? Quite simply, the greater the difference between the metabolism at rest and that in training, the longer the body needs to shut down. And the more calories he burns on the way back to normal.
This is what Kendall's daily circuit training looks like
To get her flawlessly defined legs and six-pack, Kendall completes this workout program every day for 11 minutes:
- Forearm support, hold for 30 seconds.
- Plank, hold for 30 seconds.
- Lateral support, hold for 15 seconds.
- Side support with crunches, 5 repetitions per side.
- Plank on one arm and the opposite leg, hold for 15 seconds, then change sides.
- Rocking Plank, 15 seconds.
- Plank, while bringing the elbow under the body with the opposite knee, 5 repetitions, then change the side.
- Crunches, 20 repetitions.
- Bicycle crunches, 30 repetitions.
- Vertical crunches, similar to a folding knife, bring together the outstretched arms with the tips of the toes over the middle of the body, 20 seconds.
- Frog Crunches, put the soles of the feet on supine, 15 reps.
- Twisted Crunch, turn the upper body in the upward movement, 15 repetitions.
- Leg lifts, 15 reps per side.