HIIT at Home – 1

Last Monday during my class, one of the ladies asked when should she start seeing results in her stomach areas. (side note: she’s small, it’s those few stubborn pounds that gotta go) I immediately replied that her diet has got to change. That’s a big issues because she is doing the cardio and core consistently. That  much is true, when it comes to these last few pounds that aren’t budging, YES look at your diet- assess and adjust.  BUT! for the next class I made a HIIT routine that was destined to rev up her metabolism and burn some calories and reduce the size of those fatty cells (because fat cells never go away they just shrink FYI!) – Oh folks, if you are confused about what is HIIT click here!  We love it over here at the Tenth Muse Fitness Plus!

Example of Oblique plank jumps: http://www.youtube.com/watch?v=OuKOzSi3Pgg

Short. Quick. Effective.
Let’s Frickin Go!

Get There.
✗♥O

The Tenth Muse Track HIIT Workout

Warm up:

• jog 2 or 3 times around track. Jog curves.  Alternate between high skips && side shuffles on the straights.
• Arm swings 8-15 times
• Walking lunges  10 each leg
• Hip Rolls -10 each direction
• Lateral lunges- 8
• Static stretches- hold for at least 15 secs

Workout!

• 15 secs sprint/ 45 secs walk(rest period)  —- three times
• 15 secs sprint/ 30 secs walk rest period  —- two times
• Split Squat Jumps. 8 per leg  REST for a 60-90 secs and repeat jumps

• 30 secs sprints/ 70 secs rest——3 times
• 180 degree squat jumps 8-12 times <—that’s one set. Do 2 sets.

• 45 sec sprint/ 90 sec rest

 Cool down

• jog around track
• stretch

This is an ascending workout meaning I went from the lowest time interval to the highest…started with 15 second sprints && end with 45 secs. You could go in the opposite way making this a descending workout: starting with 45 seconds and ending with your 15 second sprints.

This is about a 20 minute workout not including the warmup & cool down.

When I say sprint, I mean you are the fastest human alive. You are  Allyson Felix, Carmelita Jeter && Usain Bolt. You are an Olympian. Okay? Good.

I’ll make another one && share this week. If you do it please tell me how you’re feeling about it!

Get There.
✗♥O

What is High Intensity Interval Training [HIIT]?

What is it? Vigorous exercise for a short period of time followed by a short active recovery period.  Usually it is cardio infused with other activities…that’s how I make up my HIIT workouts….well that is how I make up my workouts.

Pros- Burns more calories in less time / full body workout/ burns more calories throughout the day.

Cons- Harder workout

I am really an advocate to add this in your training regimen. This will help you to not plateau & keep your workouts fresh and exciting.  I keep the HIIT sessions between 20-45 minutes. Keep ‘em short. Keep ‘em intense. They can be done at the gym, park, on the track,  in your house…basically anywhere. Start doing an HIIT workout one day a week, work your way up to 3 days a week.

The main caution I have for this is to be safe. You’re doing a harder workout and technique is so important. Push yourself out of your comfort zone, don’t kill yourself.  Focus, work hard for your HIIT session and you will see benefits.

Next Post: I’ll put up the HIIT workout I made for a client.

HIIT would be at the very bottom with circuit training.

Get There.
✗♥O