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. 🙂

What a beautiful day!

Today is my adorable little puppy, Theodore’s Birthday!

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I am so in love with this dog. He has become Mikeal and my son. I’m not sure when we’ll be able to have kids (that’s a whole other story) so he is a total blessing to have in our life. He is so sweet, happy, loyal, playful… Ya know, all the amazing things dogs are.

Ok now on to today’s workout and delicious breakfast!
I call this workout, Dumbbells Away!

Bicep curl to shoulder press continue until you feel the burn and push 5 more! Make sure to stand up tall, keep your abs really right and don’t let your back arch. If you start to lift with your back, that’s a sign you’re lifting too heavy.
Push-ups do as many as you can, push yourself!
100 Standing High Knees
*Repeat

Straight-leg deadlifts continue until you feel the burn and then do 5 more. Make sure to keep your knees slightly bent, but to bend from the waist, not the knees. Squeeze your butt muscles on the way up.
Wall sit continue this as long as you can!
100 Standing High Knees
*Repeat

Ok now that you’re dead! Check out today’s delicious breakfast!

Oatmeal de jour:

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I used:
Trader Joe’s Steel cut organic oats
Chia seeds
Flax seeds
Molasses- for sweetness
Vanilla extract
*Topped with freshly sliced bananas and blackberries

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Yum! Enjoy and have a Great Day!