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Instant Knockout Blog : Get Shredded
 

Good Active Rest & Recovery Exercises Between Sets

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One of the most precious things you can have in the gym is time. Not everyone can workout as long as they want to, and every second counts.

Most people think the best way to burn fat is to churn out rep after rep, it’s partly right – but the real secret is keeping your metabolism up.

And a good way you can do this is with active recovery, something that Jason, in the above video, firmly believes in.

Active Rest & Recovery involves engaging in light exercises between your main sets to keep your heart rate elevated and your metabolism constantly at a high.

Jason recommends three key exercises that you can perform to keep you going before your next set:


 

Exercise #1: Bench Hop Overs

When you’re doing an exercise that involves using a bench, the bench hop over is one of the best active recovery exercises to keep in mind after you finish your set.bench-hop-overs

Muscles worked:

  • Quads
  • Glutes
  • Obliques

Here’s how you do it:

  • Standing with the bench to either your left or your right side, put both hands on the padding
  • Keeping your hands firmly on the bench for balance, face forward and hop over the bench to the other side
  • Jump back over to your original position
  • Repeat

Reps: 20 – 30

PRO TIP #1: Too hard? If you don’t think you can jump over the bench, move to the end of it, and jump over the space behind it.


 

Exercise #2: Torso Twist

Another good active rest & recovery exercise for keeping your fat burning benefits up are torso twists between sets. Again, all you’ll need to perform this exercise is a bench.torso-twists

Muscles worked:

  • Obliques
  • Hip Flexors

This are the basics:

  • Sit in the middle of the bench with your back straight
  • Bend your legs and lift up your knees up to your chest
  • Twist your torso to the left and touch the bench on that side
  • Repeat on the opposite side

Reps: 20 – 30

PRO TIP #1: To really engage your core as you twist your torso one way, move your legs the other way


 

Exercise #3: Suitcase Crunch

Another great exercise for keeping your metabolism elevated and your heart rate up while resting are Suitcase Crunches, and like the Torso Twist, all you need to do is sit on the bench.active rest and recovery

Muscles worked:

  • Lower Abs
  • Quads

Here’s how you pull it off:

  • With your back straight, sit in the middle of the bench
  • Put both hand on either side of the bench, gripping the edge
  • Bend your legs and pull your knees up into your chest
  • Lower your legs back down and straighten them out
  • Repeat

Reps: 20 – 30

PRO TIP #1: To get more out of this exercise try taking your hands off the bench. Outstretch your arms while your legs are out to keep you balanced, then bring them in and grab your legs when you pull your knees up.


 

Active Rest & Recovery Between Sets Conclusion

If you want to lose the most amount of fat you can from your training, you’ll want to be doing active recovery in the gym.

This keeps your heart rate elevated and your metabolism fast – both things that are essential when it comes to burning fat.

Another good way to keep your metabolism higher during training, and throughout the day is by taking the fat burner Instant Knockout.

Click here to find out why Instant Knockout works so well and exactly what goes into it to make it one of the best fat burners on the market.



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