BeWOW: The Fast Full-Body Workout You Need to Try

 

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The workout this week is best done on a track, but have no fear: A treadmill will work just fine, too. Here’s the deal: First, you’ll do 20 reps of six different exercises. When you’re done with those, you’ll run around the track as fast as you possibly can (or run .25 miles on the treadmill). Repeat this circuit as many times as you can in 30 minutes for a quick workout that will totally kick your butt. And don’t forget to warm up before you get started! Good luck, Be Wellers!

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The Checkup: This 10-Minute Activity Could Replace Your 30-Minute Run

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• Two words: Jump. Rope. [Q by Equinox]

• These three science-backed motivation tips will keep you on track with your workouts—guaranteed. [Women's Health]

• Meal inspiration: 25 healthy dinner recipes that are über-popular on Pinterest. [POPSUGAR Fitness]

• And then there was the time an Ivy League college tried to dictate what one of its students ate. What? [New Haven Register]

• How to know if you’re running too much. [Men's Fitness]

Like what you’re reading? Stay in touch with Be Well Philly—here’s how:

BeWOW: The Butt-Kicking Interval Sprint Workout You Need to Try

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This week, we’re pushing our legs and lungs to the limit with an intense interval workout. Here’s the deal: You’ll do a series of sprints, ranging from 30 seconds to 60 seconds, followed by rest periods. The idea is to push yourself as hard as you can during the sprints, then take it easy with a walk or light jog during the recovery time. There’s just one rule: Don’t stop moving!

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Save This: Free Illustrated Guide for 30 Days of HIIT Workouts

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You’ve probably heard us and every other health outlet talk ad nauseam about the many benefits of high-intensity interval training: It burns a ton of fat and calories, it’s quick, and, if you do the workouts right, they can be done almost anywhere. But with all that chatter, you might still be left wondering, How do I actually DO a H.I.I.T. workout?

Good question.

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BeWOW: Three-Round Interval Challenge

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This week’s workout is going to challenge your speed, endurance and perseverance. The goal: to push yourself even when you want to stop.

There will be three interval rounds in this workout. For the first round, you’ll do 25 reps of four exercises, with a 30 sec sprint between each. In Round 2, you’ll have four pairs of two exercises, performing 15 reps each, with a 30 second sprint between each pair. The final round will be four groups of three exercises, 10 reps each, with a 30 second sprint in between.

Sound confusing? It’s easy—promise. The workout builds on itself, so once you have the basic pattern in your head, you’re golden. And remember, you can do the sprint any way you’d like: outside on a track or field, or indoors on a treadmill, bike or elliptical. If you’re headed outdoors, swap dumbbells for a resistance band.

Here’s what the workout looks like.

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BeWOW: The 100-Rep Challenge You Can Conquer (and Brag About!)

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After this week’s workout, you’ll have earned your bragging rights. Why? Because you’re going to end up doing 100 reps of the seven challenging exercises below.

This workout can be done a few different ways. You can break it down into four rounds of 25 reps, two rounds of 50 reps, or you can try to complete all 100 reps of each exercise before moving on to the next. Whichever method you choose, work hard, take breaks when you need them, and do your best!

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