5 Ways Workout: HIIT Cardio and Bodyweight Workout
Hi Guys I hope you are having an awesome week. Today we did a killer workout that was a lot of fun. If you need a quick workout that is guaranteed to get you super sweaty and your legs burning this one is for you.
This workout does not require any equipment and can easily be done at home or at the gym.
5 Rounds of 5 Exercises, 5 Different Ways for 50 Seconds Each 10 Second Rest. Be sure to include a warm up, cool down and stretch.
Warm Up: Dynamic Warm Up or Jog, Bike, Elliptical for 5 Minutes to warm up prior to the workout.
If you need more awesome HIIT Workouts here are a few you may like:
Total Body HIIT Workout
Total Body Pyramid Workout
Low Impact HIIT Workout
Have an awesome day!
I hope you all had an amazing weekend! Last week I managed to catch the back to school cold. UGH! I am feeling better but my voice is still a bit hoarse. I have been drinking my apple cider vinegar drink a few times a day and it seems to have helped. Being sick is so frustrating. Even though I have been sick I have still managed to get my workouts and runs in, just at a lower level. It’s important to recognize when you need to take a day off and when you can workout but just at a different intensity level than normal. It’s usually safe to workout with a common cold especially if you listen to your body. Luckily today’s workout is brought to you by my awesome friend and fellow boot camp instructor Holly! She rocks! She teaches the same class as I do at pretty much the same time of day. I love all of her great ideas for classes she shares with me. So I cannot take credit for this killer one!
34×30 Boot Camp Workout
Perform each exercise listed below for 30 seconds. Complete 2 rounds. You will need a high bench, like a step with extra risers, a set of weights and a mat.
Always start with a 3-5 minute warm up.
Cool down and stretch following the 2 rounds.
This was an awesome workout! Thanks Holly! What I love about this is that you can easily modify or sub another exercise in if needed! Give it a try and let me know what you think. My glutes were definitely feeling it the next day! Have a great week!
Happy Friday! We are heading to Hawaii this weekend for a little R&R and time with my family who live there. I am so excited. I will definitely be taking a ton of pictures to share with you all when we get back.
Today’s workout was a good one! I am always starving after my workouts and I look forward to breakfast!
Do you ever get bored with the same old breakfast stuff you eat everyday? I am a total creature of habit. I will usually have oatmeal, smoothies, eggs and toast, or my banana oat protein pancakes. I typically just rotate these during the week. Lately I have not been wanting any of those things for breakfast though. I decided I was on a mission to find some new breakfast things to try. Today I had the sweet potato breakfast bowl. I topped mine with chopped cashews, cinnamon and a sprinkle of chia seeds. It was yummy and super filling. While searching the web I found these things I plan on incorporating into my weekly breakfast rotation.
Sweet Potato Toast with Avocado. Yup, I said sweet potato toast. This idea is so intriguing to me. I love sweet potato and avocado so it is a total win! Here is the recipe I found: http://www.popsugar.com/fitness/Sweet-Potato-Toast-Recipes-41793311 I am not sure about the radish, I may add a sprinkle of chia seeds and sea salt.
Cookie Dough Cereal. I love cookie dough and cereal so why not. I also love this blog. I use a lot of her recipes. http://fitnessista.com/2010/08/serious-cereal/ I will probably make the raw version.
Mashed sweet potato bowls. Here I go again with the sweet potato, but I really do love them and they are healthy and filling. I usually have sweet potatoes baked and ready in the fridge for left over so this will be quick and easy too! The recipe below is adapted from a few I found on the web.
Mashed Sweet Potato Breakfast Bowl
- 1 Mashed Sweet Potato
- 1/2 Banana
- 1/2 Tsp of Cinnamon or Pumpkin Pie Spice
- Pinch of Sea Salt
- 1 Scoop Vanilla Protein Powder (optional for added protein)
- Mash sweet potato, banana, spices and salt until well incorporated. Microwave for 1-3 minutes until it reaches your desired temperature. If you are adding the protein you may need a bit of almond milk as well to incorporate the protein powder. Stir until well combined and add desired toppings.
- Sliced Banana
- Chopped Nuts
- Nut Butter
- Unsweetened Shredded Coconut
- Chia or Flax Seeds
- Dried Fruit (chopped dates, raisins, or cranberries)
Happy Monday everyone! I hope you all had a great weekend and Mother’s Day. Tomorrow will be day 10 of the planks and tanks 30 day workout! How is everyone doing on the challenge? If you haven’t joined in on the planks and tanks (tops) challenge you should! Day 10 through 20 we will start increasing the time for each exercise. Feel free to increase the time more if you feel you need that extra challenge! Or if you need to decrease the time or modify your plank and drop to your knees that is fine too! The plank is one of the best exercises we can do to strengthen our core! Why not add in some arms too. You wont find just planks in the next 10 days of the workout. Here is a link to the entire workout: http://4livingthewrightway.com/2016/05/01/planks-and-tanks-30-day-workout/
The video below will show you the next set of exercises. Have a great week!
Hi Guys, for the past few months I have been trying to change-up my workouts especially my running. Sometimes I get in a rut and need to switch things up a bit. So for the past few months my hubby and I have been going to Orangetheory Fitness. It opened up at the about 2 months ago and I had heard about it from friends and I had to try it out. If you are not familiar with Orangetheory Fitness it is a heart rate based interval training workout. Workouts incorporate the treadmill, rowing machine, and weight training to give you a full body workout and get your heart pumping. It is a group atmosphere so you can be pushed by a friend, inspired by a neighbor or just have the support you need from the other members around you. As a group fitness instructor myself I often find that I need to be inspired and pushed by others as well, so that is why I decided to give OT a try.
Now, if you don’t have an OT studio in your area, have no fear I have an OT inspired workout you can give a try at the gym or at home. This is inspired by some of the workouts I have done at the studio and then done at the gym when I don’t have time to get to an OT class. I hope you enjoy the workout. It’s a good one!
The Warm Up (repeat as many times as you can for 5 minutes)
- Body Weight Squats
- Push Ups
- Full Sit Ups
- Jumping Jacks
Strength Training Section (15 Minutes) Focus on using a lighter weight for more reps.
- Bicep Curls
- 1 Push Ups with Alternating Reaches (Bird Dog)
Treadmill Workout (15 Minutes)
- Jog 2 Minutes at a comfortable pace
- Run 2 Minutes at a harder pace (about 1-2mph faster than easy pace)
- Jog 1 Minute to recover
- Run 2.5 Minutes at a harder pace
- Jog 1 Minute to recover
- Run 3 Minutes at a harder pace
- Jog 30 Seconds to recover
- Sprint 1 Minute (this should be a difficult pace, faster than your hard pace)
- Recover 2 Minutes at a Jog or Fast Walk
Rowing Section (if you don’t have access to a rower, you can bike or do the elliptical for time). You will need a weight for this section. Keep it near your machine.
Do as many rounds as you can for 15 minutes.
- Row 400 Meters
- Sumo Squat (hold weight between your legs, wide stance)
- Row 600 Meters
- Sumo Squat
- Row 800 Meters
- Sumo Squat
- Row 1000 Meters
Cool Down and Stretch
Wow! My legs hurt today. Tuesday was a fun and challenging workout. For the month of April I have been really trying to emphasize core and total body in my classes that I teach two times a week. This workout combines high intensity interval training, total body strength training, and core conditioning. You can do this workout at the gym or at home.
Materials you will need for the workout: Weights (dumbbells), Mat Towel, Water
Workout: Complete each set of exercises 3 times. 1st set 45 seconds, 2nd set 30 seconds, final set 20 seconds. Always finish your workout with your favorite cool down moves and some stretches. I like to incorporate some yoga stretches like the pigeon, downward facing dog and cobra.
Happy Monday. I have not been posting as much last week because I have had some major sleep trouble. I don’t know what is going on but I am so tired. I can fall asleep fine, but wake up in the middle of the night and cannot go back to sleep. I have tried all types of remedies meditation, calms forte, essential oils….you name it I have tried it. So I am hoping to start this week off better. If anyone has any ideas that are natural and help with sleep I would love to hear from you. Tomorrow morning is going to come very early. This time change throws me off. So my 5:o0 AM boot
camp class has to be ready to go and get the blood flowing. We are going to do a weights and cardio workout. The workout will start off with a 2-3 minute dynamic warm up and then we will complete cardio and weights for 30 seconds no breaks unless they are needed. We will repeat it 3 times or more if we have enough time. Here is what I am planning for Thursday. I hope you guys have a great week!
Today’s workout was a challenging and fun one. I like to change things up and keep my class participants engaged with a lot of variety in my workouts. Today we did a ladder boot camp workout.
It was about 45 minutes total including a warm up and cool down. Weights were used for the strength exercises. Start with a warm up of 2-3 minutes of jogging, jumping jacks, squats, toe touches or side lunges. You could also bike or incline walk to warm up. You will do 1 set of each exercise for 6 reps, 2nd set will be 12 reps, 3rd set will be 8 reps and the final set will be 16 reps. Complete all sets in each block before moving on to the next block. Always cool down and stretch following your workout. Try this workout to change up your routine.
Here is what we did today in our boot camp class. It was a tough and fun workout. I am eventually going to add videos and pictures to my workouts, but that may take me some time. Enjoy this workout. It can easily be done at home or the gym, or if you are lucky and have nice weather you could do this outside.
Another day of teaching Insane Boot Camp at the gym. Today’s focus was on arms and abs. It was a great workout. Most of the time was spent in the fat burning zone. I love teaching this class because of the awesome people who take it. They are so much fun. I am working on some really awesome work out graphics but until then here is what we did today.
- 30 Second Jog
- 30 Second Jack
- 30 Second Butt Kickers
- Arm Circles 30 Seconds Forward and 30 Seconds Backward
You will do each round 3 times, each exercise the round for 30 seconds. Rest when needed in between rounds.
- Front Jabs (can use a light weight)
- High Knees
- Push Ups
- Upper Cuts (can use a light weight) in sumo squat position
- Weighted Jacks (hold one weight in your hands)
- Shoulder Press (appropriate weights)
- Skater Hops (can use a light weight in each hand)
- Plank Hops (in plank position hop feet in and out to hands)
- Alternating Front Kicks (be sure to keep the core tight)
- Tricep Kickbacks (appropriate weights)
- Side Kicks Right Side 30 Sec.
- Side Kicks Left Side 30 Sec.
- Squat Jacks or Side to Side Squats
- Mt Climbers (in plank)
- Bicep Curls (appropriate weights)
- Plank 30 seconds
- Russian Twists (optional weights) 30 seconds
- Crunches 30 seconds
- Right Side Crunch 30 Seconds
- Left Side Crunch 30 Seconds
Cool Down and Stretch, be sure to stretch those arm muscles.