High Intensity Interval Training (HIIT)…the BEST workout!

HYHY.1_7High intensity interval training or (HIIT) is a technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercises followed by quick breaks or less intense exercises. This type of training gets and KEEPs the heart rate up and burns more fat in less time. What doesn’t sound good about that right?! 🙂

This type of workout increases the body’s need for oxygen during exercise which creates a shortage and then forces the body to ask for more during recovery. This is referred to as Excess Post- Exercise Oxygen Consumption (EPOC). This is why HIIT workouts help burn more fat and calories than regular cardio and other workouts.

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Why I LOVE HIIT workouts:

1. Increase Your Metabolism

EPOC speeds your metabolic rate and equals a metabolism ‘boost’ for up to 48 hours after completion of the HIIT workout!

2. Quick and Convenient

HIIT workouts can be done anywhere and are 30 minutes or LESS!

3. No Equipment Necessary

That’s right, you don’t need weights! You can use weights for HIIT, but it is generally done with your own body weight. The goal is to get and keep the heart rate up and your own body weight can do just that. These workouts result in “optimal muscle building and muscle retention in combination with fat loss and an increased calorie burn!

Are you convinced yet? If so, try out this beginner HIIT workout:

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Do the following exercises at 100% of your effort level and take a 30 sec. break after each one.

50 sit-ups

30 second break

50 sit-ups

30 second break

40 jump squats

30 second break

40 jump squats

30 second break

30 push-ups

30 second break

30 push-ups

30 second break

20 Jumping lunges

30 second break

20 jumping lunges

30 second break

10 triceps dips

30 second break

10 triceps dips

30 second break

30 seconds of burpees

DONE! 🙂

 

I’m on Top of the World!

Happy Monday! I am feeling great today and my workout made me feel even better! Endorphins are pumping, blood is flowing, sun is shining, life is good!

So, do the following 4 exercises in this sequence, counting down from 99:

99 jumping jacks
99 crunches
99 second squat hold (do this over a chair or couch in case you fall backward
99 high knees
99 push ups on the couch, wall, or chair (take your time, you’ve got this)!

Then, repeat each exercise but 88 times, then 77 times, 66,55,44,33,22, and an 11 minute jog or other cardio set. 🙂

6 Stretches To The Splits!

I was a gymnast as a child and competed fairly competitively until I was 12 years old. Gymnastics made me strong, ripped, and super flexible. I could do super splits where one of my feet would be on a mat and the other would be on a mat and I was still touching the ground with my bum…WOW.

I don’t want to do super splits anymore, but I do want to do the splits, so here are 6 stretches that if done daily, will help me achieve that. I’m going to do this for the rest of February and see how much better my splits have gotten by March.

Today’s meal: Tomato, Broccoli, & Mozzarella Pasta Casserole (Serves 6)

Today’s workout: The 4 min 1 min Interval Run!

  • Run for 4 minutes at 80% of your MAX
  • Speed walk for 1 minute
  • Repeat 5x = Awesome 25 minute workout
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Run Forrest Run!

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I love this movie. My favorite quote:

You have to do the best with what God gave you.

It’s so true…there a lot of things in this life we can change and a lot of things we can’t change, but why focus on that. Let’s focus on what God gave us and be happy with that. Yes, I love that. Let’s be happy with all we have.

I’m traveling yet again for work and 8 hours of driving in 2 days is WAY too much sitting. What makes it doable for me? Running in between. This also made me think of this movie, Running!

Here’s what I did this morning and oh my did it feel good!!! :

Run 1 mile @ 6.0 speed
50 squats
Run 1.5 miles @ 6.5 speed
50 straight up sit-ups
Run 1 mile
@ 6.5 speed

Me afterward:

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It was a good sweat!