Your daily routine may not require killer bow-and-arrow skills or tree-climbing know-how, but if you've been privy to Jennifer Lawrence's survival prowess as YA heroine Katniss Everdeen in the Hunger Games, you might be curious to know how she got so dang strong and speedy.
The ongoing role calls for elite fitness so, given her self-declared fondness for food and general aversion to exercise ("I hate saying 'I like exercising' - I want to punch people who say that"), the Oscar-winning actress enlisted the help of chiropractic sports medicine doctor Dr Joe Horrigan to boost her fitness before filming began.
The high-profile trainer spoke to Teen Vogue and shared his tips for a speedy, high-energy workout, saying all you need is 20 minutes a day and the willingness to work hard.
Get your blood pumping:
Cardio is key to good health, so get your blood pumping by running, cycling or hiking. You could sign up for a dance class, or follow J-Law's lead and grab the skipping rope. Remember, it can be fun too.
Build that muscle:
Strength training builds muscle, and the more muscle you have, the more calories you burn, even while you're sitting around eating cake (okay, maybe not). Dr Horrigan put Lawrence on a high-intensity circuit work: "Bodyweight squats, push-ups and sit-ups all performed in a circuit. You could also add jumping rope," he explains. "If you can do any of these exercises for 20 minutes at high intensity, you will see results."
Exercise, even on your 'off' days:
According to Dr Horrigan, yoga is a great way to aid recovery, increase flexibility and build fitness when you're taking a break from high-intensity training. Once or twice a week, Lawrence would incorporate sun salutes, reverse warriors, chair poses and planks into her training schedule.
Be committed but keep things interesting:
If you do the same workout day in, day out, you won't see results. Change up the cycle so your body doesn't get too complacent.
Attitude is everything:
Starting to feel the burn? Don't give up! Dr Horrigan assures us J-Law never did: "She was never late. She never missed a workout. She never complained. She did everything that was asked of her and she usually did so with a smile."
You can read the full interview on Teen Vogue.
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