Shredded For Spring

HIIT your body goals with this fat-torching circuit workout.

ROUTINE BY CLAUDIA JOVANOVSKI PHOTOGRAPHY BY JAMES PATRICK

SHREDDED FOR SPRING

October/November 2019 MODEL CLAUDIA JOVANOVSKI HAIR/MAKEUP AMANDA NICOLE BLAND STYLING AMBER BLOM

It’s likely your ultimate fitness and fat loss goals will take a tad more work than just one sweaty circuit posited by your favourite magazine.

That said, there’s no denying that fitness model Claudia Jovanovski knows a thing or two about shaping and maintaining an epic physique.

Whether you’re awash with motivation now the weather is a little warmer, looking to get your endorphin hit in the spring sunshine, or simply wanting a fresh workout for your training mix, this total-body, highintensity circuit is for you. Yes, the benefits of highintensity interval training (HIIT) have been exaggerated by some sectors of the fitness industry before. But, when programmed correctly, they are a useful way to elevate your heart rate and burn calories to help create your deficit – in an efficient timeframe.

Add this short and sharp routine to your program one to two times per week for the next four weeks, and watch both your fitness levels and curves improve.

Just remember, you have to go full-out. No mid-set texting, selfies or scrolling. Rest only when indicated. Make sure to complete each rep with proper form and enough intensity to get your heart pumping, but still be able to complete each set. Now that you’ve set your intention, get to work.

THE WORKOUT Perform each exercise back-to-back, resting only where indicated. Complete all rounds of Circuit A, then move on to Circuit B.

CIRCUIT A REPS

Jump squat Push-up Alternating lunge Side plank Rest Complete 3 to 5 rounds 12 to 15 12 to 15 12 to 15 (per side) 45 seconds (per side) 60 seconds

CIRCUIT B REPS

Box jump Triceps dip Step-up Bench crunch Rest Complete 3 to 5 rounds 10 to 12 10 to 12 10 to 12 (per side) 10 to 12 60 seconds

CIRCUIT A

A B

Jump squat From standing, lower into a squat (A). Quickly explode upwards, contracting your glutes and hamstrings (B). Land with soft knees and immediately repeat. Continue for all reps.

Push-up Get into high plank position with shoulders and wrists stacked (A). Bend your arms and lower

To make this easier, place your top foot flat on the ground in front.

your body towards the ground (B). Push away from the ground to return to the start and repeat.

Alternating lunge Begin standing with feet together and hands placed behind your head. Take a big step forward with one foot and lower into a lunge. Bring the front foot back to the starting position and repeat on the other leg. Continue alternating for all reps.

Side plank Get into a side plank position with hips off the ground, feet stacked, and the shoulder of your supporting arm stacked over your wrist. Extend your opposite hand straight towards the sky and hold for 45 seconds. Lower and repeat on the other side.

CIRCUIT B

A

Step-up Stand facing a bench or box and place one foot on the surface (A). Drive through your heel and push off your back foot B

to come to standing on the bench, driving your knee towards your torso at the top (B). Lower back down and repeat.

A

B

Triceps dip Face away from a box or bench and place both hands on the surface behind you with elbows bent to 90 degrees. Keep your feet flat on the ground and knees bent (A). Push through your hands and straighten your arms until they are extended, but not locked (B). Lower back down and repeat.

The farther your feet are placed from the bench, the more difficult the exercise.

Box jump Stand facing a box (or a step or bench). Squat down (A) then explode upwards, landing with soft knees on the box (B). Step or jump down and immediately repeat.

Bench crunch Sit at one end of the bench with legs held straight out in front of you, and hands placed on the bench behind you for support (A). Using your core, pull your knees towards you, bringing your torso forward slightly to meet in the middle (B). Extend to return to the starting position and repeat. S