Power workout to burn 500 calories in just 30 minutes –

High intensity that works every major muscle group in your body. This is the secret of the vapt-vupt class that is making waves at Les Cinq Gym, in São Paulo. “It’s about interval strength work that will keep you breathless almost all the time”, explains Waldyr Maciel, gymnastics and fights coordinator at the academy and creator of the modality.

Read more: Workout with just 4 exercises to define and dry your entire body

Les Cinq Power Training was developed based on research from American College of Sports Medicine. “Recent studies show that combined aerobic and strength exercises are more effective.” In just 30 minutes, you gain muscle definition and cardiorespiratory conditioning and burn fat. You can eliminate up to 500 calories!

Beautiful, for yesterday

All you’ll need is the mood, bands, hand weights, a bench and a stopwatch. “Aerobic activity includes rope and step exercises,” Waldyr says. And make no mistake about the locations. “When we’re doing squats, for example, we don’t just focus on thighs and glutes. It is an exercise that calls many other muscle groups to participate.”

Get ready because the series are performed in sequence and without a break – which makes this half hour dynamic. You won’t have time to feel bored. And, next thing you know, the result will be in the mirror! In time: start slowly, respecting your limit, and gradually increase the load, ok?

The train

1st block

Jump rope for 3 minutes, then do exercises 1, 2 and 3 for 30 seconds each. Then, repeat the trio 2 more times.

1. Parallel dumbbell squats

– (Raquel Espirito Santo/)

Standing with your legs apart, holding the dumbbells in your hands, bend your knees until they form a 90º angle, projecting your butt backwards. Return to starting position and repeat. Start with 3-pound weights.

2. Arm flexion

– (Raquel Espirito Santo/)

With your hands and toes flat on the floor, keeping your arms shoulder-width apart, bend your elbows to 90 degrees. Return to starting position. It’s worth starting with your knees backed on the floor.

3. Triceps on the bench

– (Raquel Espirito Santo/)

Sit on the bench and place your hands at your sides. Move your butt forward and bend your elbows until they form a 90º angle. Return to starting position.

2nd block

Go up and down the step, raising your knees for 3 minutes. Then do exercises 1, 2 and 3 for 30 seconds each. Repeat the trio 2 times.

1. Alternating dumbbell lunges

– (Raquel Espirito Santo/)

Standing, feet parallel and together, arms beside the body, hands holding weights. Take a big step forward, bending your knees and lowering your body. Keep the spine straight. Come back and repeat with the leg on the other side.

2. Paddling with an elastic band

– (Raquel Espirito Santo/)

Standing, take a step and tuck the elastic under your front foot. With the torso at 45º, hold the end of the accessory, flex the elbows up to 90º and come back.

3. Dumbbell Biceps

– (Raquel Espirito Santo/)

Standing, arms extended along the body, legs spread hip-width apart. Holding weights, bend your elbows and step back.

3rd block

This is the challenge series. All exercises have a high degree of difficulty! Do each one for 1 minute and repeat the series 3 times.

1. burpee

– (Raquel Espirito Santo/)

Standing, squat down and throw your legs back, getting into the push-up position. Bend your elbows, bring your feet close to your torso, stand up and jump, raising your arms above your head. Repeat.

2. Box jump

– (Raquel Espirito Santo/)

Standing, feet hip-width apart and arms at your sides. Jump on top of the step and go back. If you can’t jump, it’s worth starting up with one foot and then the other, as if climbing a step.

3. truster

– (Raquel Espirito Santo/)

Squat down, with elbows bent and dumbbells in hand, straighten your knees until you are standing and then extend your elbows, bringing the weights overhead. Return to starting position.

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