Her trainers take us through what a typical HIIT workout looks like for the Anywhere singer – and it’ll get you sweaty AF.
Photos: Instagram @ritaora
At Bodyism we’ve become famous for transforming people really quickly and it’s something I’m really proud of. However, there’s a caveat – the only way to do this safely is by lots of burpees! Not really. It’s by nourishing your system and I don’t just mean with food. The first transformation happens in your mind, put health first and the rest follows.
When it comes to high profile clients like Rita Ora, more often than not we don’t have the luxury of time due to their schedules. The second challenge is that if it’s for an upcoming tour, a movie role, an album release or a red carpet appearance we want someone to feel well and look glowing and nourished, not tired and grumpy.
When someone is constantly on the move, like Rita with her performing, the training is predominantly based around boxing and interval training drills which alternate periods of high and low intensity effort. The high intensity workouts are so effective they send your metabolic rate through the roof, and it stays elevated even after you finish training, while your body adapts and recovers.
We’ve been doing it for years now but it’s no secret that HIIT workouts, where you alternate short bursts of high and low intensity exercise for a maximum of 30-45 minutes, create something called an EPOC effect (Excess Post-exercise Oxygen Consumption, also informally known as “the afterburn effect”). Your body will be burning calories hours after the workout finishes. The higher the intensity, the greater the EPOC and the greater the caloric expenditure after exercise has been completed.
So, here are 5 simple exercises you can do anywhere, and aim for 4-5 rounds of this type of circuit with each round followed by bouts of high intensity interval work. It’s not easy but it’s worth it.
1. Hip Extensions Reps: 15
Laying on your back with your arms by your sides, bend your knees, dig your heels into the ground and point your toes up towards the ceiling. Lift your glutes off the floor, squeezing at the top, before lowering back down to the mat, and repeat.
2. Side Plank Clamshells Reps: 15 each side
On your forearm, with your knees bent and feet stacked, lift your hips off the ground. Lift your top knee, squeezing the side of your glutes, and keeping feet together.
3. Side Plank Leg Raises Reps: 15 each side
Staying in the same position as your Side Plank Clamshells, straighten your top leg, flexing your foot. Lift your leg squeezing your glutes. Lower with control keeping tension on the band.
4. Donkey Kicks Reps: 15 + 10 pulses each side
On all fours, lift one leg off the ground, flex your foot, and kick your leg up so your thigh is parallel with the floor, squeezing your glute at the top. Once you’ve completed all 15 repetitions, take 10 small pulses at the top. Keep tension on the band the entire time.
5. Straight Leg Donkey Kicks: Reps 15 + 10 pulses each side
Staying on all fours, straighten your leg, flexing your foot and and turning your toes out towards the top corner of the mat. Lift your leg, squeezing at the top and keeping your lower back still. Slowly bring your foot back down to the mat, lightly tapping the toe, and repeat.