Combine fighting with gym equipment and burn more than 500 calories –

I’m one of those who love a very heavy workout, in which the top comes out soggy; and the heart almost in the hand. That’s why, when they invited me to meet QZone Fight, from the academy Les Cinq Gymin São Paulo, I soon canceled the race that I would do on the same day to preserve my legs (this was one of the wisest decisions in recent weeks!). Like the existing QZone, the new class also aims to keep the students in the “orange zone”, when the heart rate is between 81 and 94% of the maximum value.

“The intention is that you remain at this intensity for a sum of 14 to 21 minutes so that your metabolism stay accelerated for up to 36 hours after training”, explains Waldyr Maciel, technical coordinator at Les Cinq Gym. And, since there are two TVs in the room with individual monitors that change color according to each student’s heartbeat, the teachers always know if we are really reaching our maximum effort. “Because of this personalization, everyone is able to take the class,” says Waldyr. “If you’re better conditioned than I am, you’ll run faster, and we could both still be in the orange zone.” That is, regardless of your level fitnessyou can fulfill the objective of the HIIT class.

The most important thing is to try to keep the intensity high most of the time. For this, the best strategy is to slow down when you miss breath, but without ever stopping. Me, for example, instead of jumping backwards in the sprawl, I would step back one foot at a time to form the board. I already said that the news is good hard, huh? “The exercises of fightlike punches and kicks, require a lot of physical conditioning, mainly because we hit the tower , which generates an impact”, says the physical educator Rodrigo Ruizone of those responsible for the development of QZone Fight.

Between sequences of blows, we also run on the treadmill, pull the rowing ergometer and we pedaled on the air bike (that bike without an engine and with hand rests). “We don’t use dumbbells for strengthening, but we managed to work the musculature with the other types of exercises”, says Rodrigo, who recommends that the class be done twice a week, at the most. While gadgets impose resistance, kicks and punches recruit our explosive fibers. “At the end of the session, the sum of the short intense periods also guarantees the benefits of the aerobic training, such as improving physical fitness,” explains Waldyr. Really, I left with the feeling that I had already met the fitness goal for the whole week and with adrenaline at the edge of my skin.

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This morning, I got to know Q Zone Fight, new from @lescinqgym, created by trainers @rruizmma and @waldyr. Just feel the intensity: 9 rounds of 1 min in action with 20 s of rest on the treadmill, air bike, rowing, squats, punches and kicks… I left with my heart jumping out of my mouth. But all the effort was rewarded with the audio I received from my great idol, @thbarbosa, calling me to train! (Strong scenes in my Stories). #ÉTóis #treinarsuarecurtir #AtitudeBoForma #LesCinqGym #QZoneFight

A post shared by Daniela Bernardi (@danibernardi_) on May 29, 2018 at 3:51pm PDT

QZone Fight training

Below, a sequence for you to reproduce in your gym.

. Each block contains two exercises – the duo must be done 3 times

. Perform the exercises for 1 minute with 20 seconds of rest in between.

. The interval between blocks is 1 minute.

BLOCK 1 – Treadmill shooting + Squat with sand bag (that weighted bag that looks like a “sausage”)

You must crouch and hold under one end of the sand bag. While extending your knees, rotate the accessory 180°, swapping the ends, vertically (as if it were doing a pirouette in the air).

BLOCK 2 – Rowing + Kicks

Do 10 kicks with each leg (first one then the other), followed by alternating kicks until the end of time.

BLOCK 3 – Airbike + Punches

Throw 20 alternating punches, followed by 20 jab-straight with a short pause and a lot of power, and finally jab-straight-jab-straight sequence (that’s four punches and a brief pause) the rest of the time.