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Peripheral heart action workout

What is it?
‘Peripheral heart action (PHA) workouts operate by switching from an upper-body exercise to a lower-body exercise and then back again,’ says Mark Roberts, director of Personal Space gym. ‘They use your heart to maintain a high intensity that will burn fat and build muscle at the same time.’

What should I do?
Choose two upper-body and two lower-body exercises. Then do 12 reps per exercise, alternating between your upper and lower body with 30 seconds’ rest in between. Rest for 90 seconds between circuits and complete three circuits in total. ‘I’ve seen some great results from this but it’s not an easy option. You need to work at 90 per cent intensity,’ says Roberts.



1. Bench press Reps: 12 Contract your shoulder blades and don’t arch your back.		2. Dumb-bell step-up Reps: 12 Keep your back upright and push up with your leading leg.



3. Bent-over row Reps: 12 With core engaged and back straight, pull the bar in to your sternum.		4. Gym ball leg curl Reps: 12 Raise your hips and drag the ball towards your backside.

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BUILD MUSCLE IN JUST FIFTEEN MINUTES

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Peripheral heart action workout

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Escalating density training workout

What is it?‘I recommend escalating density training (EDT) for clients with very little time, because you can do over 100 per cent more reps in each session than you would by doing a conventional workout,’ says Graeme Marsh, director of Aegis Training.

View Escalating density training workout

Complex training workout

What is it?Complex training allows you to generate more force in less time, reducing your workout time but increasing its effect.What should I do?You will need to pair a heavy weights exercise with an explosive move.