Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.
Words/workout: Claudia Jovanovski (pictured)
Photography: James Patrick
Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types.
Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits.
According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition.
The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training.
In tri-sets, the usual rest period between sets is used to complete a set of another move.
Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).
You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.
The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains.
While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals.
For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue).
This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.
On your marks, get set…
1. Russian kettlebell swing
Targets: quads, glutes, hamstrings, calves, abs
Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.
Step 2-Bend your hips back until the bell is between and behind your legs.
Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going.
Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.