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Saturday, June 1, 2019

Hiit Workout For An Apple Shaped Body


Hey, my apple shaped ladies, are you looking for a workout plan that will help with your apple body shape, but you can't find a complete program on the web, I have one for you.

Apple bodies carry fat and weight around their abdominal region and their lower body is generally slimmer with shapely legs. Apples are also prone to having a rounded shoulder line and most but not all have a flat derriere.

The workout plan best for you are as follows:
  • High-intensity cardiovascular interval training 
  • Gluteal workout plan
  • Abdominal program or Pilates for the core
The high-intensity cardiovascular interval training is an intense workout that involves intervals of short periods of anaerobic exercise (like sprinting) and a short period of rest or recovery. Short, high-intensity workouts are effective for increasing fitness levels and as a "fat-blaster" which apples need to annihilate fat from their midsections.

Since most apples tend to have flat derrieres and the goal would be to grow the gluteus muscles so you can add some wanted curves to your shape. You will need a butt building routine one or two days a week. 

Lastly, but very important, you will work your core at least two days a week for 30 minutes. Even though you cannot spot reduce to have flat ABS, working your core will make your midsection stronger and of course, may help your posture. 

Below is a sample workout routine for the apple shaped body.
Monday: High-intensity cardiovascular interval training or gluteal workout plan
Tuesday: Core 
Wednesday: High-intensity cardiovascular interval training
Thursday: Core or Pilates
Friday: Rest or 30 minutes of cardio
Saturday: Gluteal workout plan
Sunday: Rest

High-intensity cardiovascular interval training workout - Beginners
Pushups on a mat or counter 30 seconds - rest 30 seconds
Squat jumps or squats (no jumping) 30 seconds - rest 30 seconds
Opposite elbow to knees 30 seconds - rest 30 seconds
Back row with tap 30 seconds - rest 30 seconds
Jumping jacks or modified jumping jacks 30 seconds -rest 30 seconds
Lunge shoulder press 30 seconds each leg - rest 30 seconds
Run or walk in place 30 seconds - rest 30 seconds
Repeat two to three times
Stretch

High-intensity cardiovascular interval training workout - Level 2
Pushups on a mat or counter 60 seconds - rest 30 seconds
Squat jump with toe touch or without jumping 60 seconds - rest 30 seconds
Burpees or modified burpees 60 seconds 
Back row with tap 60 seconds - rest 30 seconds
Jumping jacks or modified jumping jacks 60 seconds -rest 30 seconds
Lunge shoulder press 60 seconds each leg - rest 30 seconds
Run or walk in place or jump rope 60 seconds - rest 30 seconds
Repeat two to three times
Stretch 5-8 minutes

Core Workout Beginners
20-minute abdominal workout
30-minute Pilates workout

Core Workout Level 2
20-minute workout routine
Four-week program abdominal routine printable

Gluteal workout plan
Squats 5 sets of 10-12 reps with 1-minute rest between sets*
Stability ball bridge loaded 4 sets of 10-12 reps with 1-minute rest between sets
Inner thigh lifts add ankle weights 30 on each leg
Stretch 5-8 minutes
*Your weights must be heavy to make a change in the muscle. You might start with
5 or 8 pounds, but eventually you will need heavier weights.

Another high-intensity workout to try:

Try this program along with a low carbohydrate diet like South Beach or the Paleo diet to lose some additional fat and I promise you, you will love your results.

3 comments:

  1. Neat, HIIT been around for a while now, it's effective on most people

    ReplyDelete
  2. This is great information. I have an apple figure. Thanks for posting!

    ReplyDelete