Good Morning readers & happy happy Monday. I know that for all my Texas moms, dads, aunts, uncles, teachers, & friends....today school starts & for many, their college kids have left as well. So, good luck to all of you on a successful school year....may you be safe, protected, learn a bunch, teach a bunch, & make a difference. Cheers!!
On our side of the world it is Monday afternoon & i am enjoying an apple & some yogurt while i write this to you all. My husband is gone away to training camp this week so i have lots of "me" time. I am organizing some of our sons clothes, shoes, toys, & books....i guess thats what you all call nesting. :) I am spending lots of time sending emails, setting up jewelry bars, & working on my inventory lists for my business with Origami Owl Jewelry. That is so time consuming & i need concentration--so this is a great week to be doing it! And lastly, I am working on my HIIT workouts! And that is the topic for you all today....
As i get further along in the pregnancy (I am now at 28 weeks/7 months), I become slower in my cardio routine. I noticed last week at the gym that whether i was on the stationary bike, the elliptical, or the treadmill; i was still moving slower than usual! So....this week I am working on testing the limits.
I get asked often about losing the last 10 pounds, or getting rid of that "stubborn fat". HIIT workouts are a great way to do this as well as increase your speed, your stamina, burn more calories than a regular cardio workout, & help boost your metabolism. Not to mention that studies have shown that an HIIT workout burns 9x more fat than a regular cardio exercise.
So what is HIIT?
HIIT stands for High Intensity Interval Training. This type of training includes short intervals of maximum intensity exercise separated by longer intervals of low to moderately intense exercises.
How often do I perform these workouts?
HIIT is not suggested to be done everyday, but instead; incorporated with your daily cardio program. For beginners, 2-3x per week & for more advanced 3-4x per week but no more than 4x so your body can properly heal & rest. Make sure these are done on non- consecutive days.
What exercises can be done with HIIT workouts?
jogging
sprinting
running
mountain climbers
jump squats
skater lunges
burpees
mountain climbers
jumping lunges
push ups
triangle push ups
jump rope
donkey kicks
Timing/Interval options
1. 6 rounds of 20 seconds low intensity/20 second high intensity
Rest: 1 minute in between each round
Total time: 20 minutes
MEDIUM DIFFICULTY
2. 6 rounds of 10 seconds low intensity/ 20 seconds high intensity
Rest: 1 minute in between each round
Total time: 20 minutes
EASY DIFFICULTY
3. 10 rounds of 30 seconds high/30 seconds medium/ 30 seconds low/ 30 seconds rest
HIGH DIFFICULTY
4. 8 rounds of 20 seconds high intensity/ 10 seconds of rest
MEDIUM DIFFICULTY
Examples of an HIIT routine
30 seconds burpees
30 seconds mountain climbers
30 seconds jumping lunges
30 seconds rest
Repeat 10 times
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30 seconds jump squats
30 seconds donkey kicks
30 seconds skater lunges
30 seconds rest
Repeat 10 times
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20 seconds squats
10 seconds rest
20 seconds push ups
10 seconds rest
20 seconds burpees
10 seconds rest
20 seconds triangle push ups
10 seconds rest
20 seconds donkey kicks
10 seconds rest
20 seconds tricep dips
10 seconds rest
Repeat 7 more rounds
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20 seconds of sprinting
10 seconds of fast past walking
Repeat 10 times
(can be done on a treadmill or in a park/track)
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20 seconds High knees
10 seconds rest
20 seconds jump rope
10 seconds rest
Repeat 10 times
Remember:
The key to success with HIIT workouts is giving it 100% the whole entire time! Workouts are short & won't last longer than 20-25 minutes, some even taking less time. During the high intensity phase it is extremely important to push your hardest for that short spurt. Throughout the entire workout you are moving, even during your resting time you are supposed to be moving. Walk around or stretch out. To get the most benefit your heart rate needs to be constantly changing and you should be at least around 85% of your max during high intensity intervals. By shocking your system & changing your heart rate during this routine, you will experience the most benefit for your endurance, your strength, your calorie burn, & your metabolism.
On your off days from HIIT, try just a light 30 minute cardio routine on the bike or elliptical, or join in on a fitness class with yoga or Pilates.
Good luck to you all this week as you try some new workout routines. As school starts & a new season of Fall is approaching, lets kick our fitness into high gear!
-Morgan
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