Posts Tagged ‘HIIT Training’

Thanksgiving Workout!!!

thanksgiving5Skipping your workout on Thanksgiving is NOT an option so here is a circuit you can do ANYWHERE!!!!  All you need is YOU, a jump rope & motivation!!!

Warm-up
5-10 minute power walk or jog
High Knee’s x 20
Butt Kicks x 20
Karaoke x 20 each direction
Pelvic Bridge Marches x 20
DOWN DOG

Circuit:
Push-up / Jump / Jump
(jump feet in then out) x 15
Sissy Squat Jumps x 20
(feet together, bring butt to heels then JUMP)
Jump Rope x 1 min or 150 jumps
Pike Push-up x 15 (top of head almost to ground, shoulders over wrist)
Reverse Lunge & JUMP x 10 each leg (stay on same leg for 10 reps)
Jump Rope x 1 min or 150 jumps
Tricep Chair Dips x 20
(find a chair and do dips with elbows IN)
Plank Hip Drops x 20
Jump Rope x 1 min or 150 jumps
Scissor Kicks x 50
Tricep Burpee’s w/ Jump Tuck x 10
Jump Rope x 1 min or 150 jumps

Repeat 2-3 times
DOWN DOG
DONE!!!
thanksgiving4

I am grateful for YOU!!!  Let me know how your Thanksgiving morning workout goes!!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods…

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Burn Fat with High Intensity Training

HIIT Training or high intensity training will bring you the best bang for your buck.  We don’t have 2 hours a day for exercise so short intense workouts are key for optimal fat loss.  Use the below chart on ANY cardio type of exercise: walking, running, eliptical, biking, step mill, hiking etc.  Do the HIIT traning every other day and see how you feel!

Here is a great cardio training chart to get you started:

Week Warm  up Work Interval (Max Intensity) Recovery  Interval
(60-70% MHR)
Repeat
Cool
down
Total
Workout  Time
1 5 min. 1 min. 4 min. 2 times 5 min. 20 min.
2 5 min. 1 min. 4 min. 3 times 5 min. 25 min.
3 5 min. 1 min. 4 min. 4 times 5 min. 30 min.
4 5 min. 1.5 min. 4 min. 2 times 5 min. 21 min.
5 5 min. 1.5 min. 4 min. 3 times 5 min. 26.5 min.
6 5 min. 1.5 min. 4 min. 4 times 5 min. 32 min.
7 5 min. 2 min. 5 min. 3 times 5 min. 31 min.
8 5 min. 2 min. 5 min. 4 times 5 min. 38 min.

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