With only a few weeks to go before urbanites head off to their favorite summer getaway, studios and gyms are once again barraged with phone calls inquiring about the latest workouts.
Some people think that spending longer hours in the gym may help them lose the last few pounds, while others believe that breaking their routines and mixing them with new exercises is the way to go. Both are good plans, but with just a few weeks left before summer, you might want to invest your time—and energy—in a workout that will give more bang for your buck.
If the goal is to squeeze back into your swimsuit at the shortest time possible or wear a bikini without any of that leftover holiday weight bursting at the seams, then you’ll need a workout that torches more calories per minute and shapes your body at the same time. That means letting go of your obsessive relationship with Zumba (for now) to make way for these high-calorie burn, body-sculpting, pre-summer boot-camp training.
Here is our guide to the Top 5 summer bikini workouts in town.
CrossFit/Caveman workout
CrossFit training is popular for a good reason: You can accomplish a lot in a short period of time. Fit and healthy men can burn up to 21 calories per minute, while women go as high as over 12 calories per minute, according to a study conducted by the University of Wisconsin-La Crosse’s exercise physiology program.
CrossFit uses plyometrics, kettlebells, gymnastics, weightlifting and running to give you that hot, ripped look. Similar to CrossFit, the Caveman (Fight Form) workout is a circuit-training routine that pumps up the heart into the fat-burning zone in under three minutes—and keeps it in the zone for more than an hour.
CrossFit Manila is in Alabang (tel. 8690768), BGC The Fort (8286068), Eastwood (7209135), Kapitolyo (9425089), Makati CBD (5527266) and San Juan (0917-6801096). Caveman/Fight Form is offered at Ultimate Fitness Gym, 2/F Metrowalk Commercial Complex, Ortigas corner Meralco Ave., Pasig (6501890).
BodyAttack
This is the athlete’s best friend. BodyAttack is a sports-inspired cardio workout (think running drills, lunging, squats, push-ups, jumping) from Les Mills. The high-energy fitness class builds strength, stamina, power, agility and speed. Excellent if you want to improve in your sport, or drop weight fast and tone your body.
BodyAttack torches up to 730 calories per session. Note that calorie burn, in all forms of exercise, will depend on your age, weight, sex, and the intensity of your workout.
BodyAttack is offered at Fitness First Platinum RCBC (tel. 8453480), SM Aura (8089695), Trinoma (9160000), Fairview (9830000), Metro East (6460000), Robinsons Summit Center Makati (8130761), BGC The Fort (8190000) and North Edsa (9295555).
H.E.A.T.
H.E.A.T. PHOTO COURTESY OF B+B STUDIOS
H.E.A.T. (Hybrid Exercise Active Tour) is a high-intensity, circuit-training workout that fuses Pilates, Redcord, Barre, Bosu, Halo Trainer, medicine ball, exercise tubing and handweights in one single session.
Popular among people who want to look their best in beachwear, H.E.A.T. is an excellent cardio, core, strength, toning and body-shaping workout, and can torch an average of 550 calories. If working out with a large group turns you off, then this is perfect for you. A maximum six students are allowed per class, so you’re guaranteed to get the instructor’s full attention.
Spinning
Spinning PHOTO COURTESY OF GOLD’S GYM
If you’re looking to burn 400-700 calories in a 40-minute class, then this is the workout for you.
Spinning is a high-intensity class that will give you shapelier legs—not chunky or bulky—and boost your metabolism at the same time.
The class will simulate climbs for a few minutes, so you can experience going up a hill. Best part is, you’re allowed to stand up if pedaling “uphill” becomes ridiculously difficult to execute. Even better, this position will give your glutes a sexier, tighter look.
The fun part of this class is highly dependent on the instructor, so choose your class wisely.
Spinning and cycling classes are offered at Gold’s Gym and Fitness First. Visit www.goldsgym.com.ph and www.fitnessfirst.com.ph.
BodyCombat
BodyCombat PHOTO COURTESY OF LES MILLS BODYCOMBAT
An old, reliable workout, this cardio kickboxing class, also from Les Mills, burns close to 500 calories. Punch, jab, jump or kick your way into a fitter, leaner you.
According to the American Council on Exercise, a kickboxing class that combines upper- and lower-body moves can boost the burn to an average of 8.3 per minute.
BodyCombat is offered at Gold’s Gym and Fitness First. Visit www.goldsgym.com.ph and www.fitnessfirst.com.ph.
