We all get in ruts! We take the same classes week after week, we run the same trail day after day. Even though we may love to workout, sometimes it does become something to “check off the list”. Hopefully though, we will have those moments where we feel invincible! Where we feel like we could go forever, run forever, lift anything or do a million Teasers! I’ve recently had a couple of days in a row with that type of workout. It feels great! It’s motivating and inspiring! Today was one of those days! I worked out with my friend Karin and we helped push each other to not stop and keep going!
H.I.I.T (High Intensity Interval Training) is the latest workout that you see on almost every group exercise schedule or private training studio. It involves working at a higher intensity for shorter amounts of time. Little bursts of energy. This revs your heart rate up fast! It’s quick and efficient. You workout harder in a shorter amount of time and get just as much benefit, if not more than a longer, lower intensity workout.
What you need: A timer or stopwatch. A great attitude! You have a Beginner, Intermediate or Advanced option for the the strength and cardio portions. Choose one that fits your fitness level. This workout is also easy to take outside – no equipment needed except for the pullups and you can omit that option and substitute another strength option!
This workout is 33 minutes. Don’t stop! Keep going even if you have to slow your pace down. The goal is to keep it moving!
Ready. Set. Go!
WARMUP:
10 minutes on the Stepmill at Level 9. You may substitute a machine of your choice at a moderate to slightly challenging pace.
WORKOUT:
1 minute – LUNGES
Walking Lunges – BEGINNER
Pinwheel Lunge and/or Side Lunges from my video *Luscious Legs Lunge Workout – INTERMEDIATE
Jumping Lunges – ADVANCED
3 minutes – Treadmill
Walk at a challenging pace – BEGINNER
Run at a slightly challenging pace – INTERMEDIATE
Run on a small incline at a slightly challenging pace – ADVANCED
1 minute – PUSHUPS
Modified pushups on your knees. Keep your heels close to your tush. – BEGINNER
Regular Pushups – INTERMEDIATE
One Leg Pushup. Cross one ankle over the other and pushup for 30 seconds. Switch and repeat for remaining 30 seconds. – ADVANCED
3 minutes – Treadmill
Walk on a challenging incline – BEGINNER
Run at a challenging pace – INTERMEDIATE
Run on a small incline at a challenging pace – ADVANCED
1 minute – SQUATS (feet hip width apart)
Squats – BEGINNER
Squats with 10lb dumbbells in hand – INTERMEDIATE
Jumping Squats – ADVANCED
3 minutes – Treadmill
Jog – BEGINNER
Run at a slightly challenging pace (you back off a bit from previous interval) – INT/ADV
1 minute – TRICEP DIPS
Seated with knees bent and hands behind you. Fingers point towards your bum. Lift hips off floor and bend and straighten arms – BEGINNER
Dips as listed above except cross one leg over the other and do 30 seconds on one leg then switch legs to complete remaining 30 seconds – INT/ADV
3 minutes – Treadmill LAST CARDIO INTERVAL! PUSH IT!
Jog – BEGINNER
Run at a challenging pace – INTERMEDIATE
Run at a very challenging pace – ADVANCED
1 minute – MOUNTAIN CLIMBERS
In a plank position on your hands, pump the legs in/out like you are running in place. Try to keep your body in a plank position and don’t lift your bum up in the air! To modify, go at a slower pace. Otherwise get after it!
3 minutes – Treadmill
Walk at a moderate pace to slightly challenging pace – ALL LEVELS
1 minute – PULLUPS
Using the Assisted Pullup Machine, set it at a high setting that will assist you with at least half of your body weight or more. There should be a chart on the machine to help with this. – ALL LEVELS
*If you don’t have an Assisted Pullup Machine then substitute the Lat Pull Machine at 40-60lbs.
2 minutes – PLANK AND SIDE PLANKS
Hold Plank for 1 minute then move to a side plank for 30 seconds and then switch sides for next 30 seconds. No rest in between!
Plank either on your hands or forearms. Knees bent to support more body weight – BEGINNER
Plank on either hands or forearms – INTERMEDIATE
Plank for one minute on all 3! Plank – 1 min, Side Plank – 1 min, Other Side Plank – 1 min – ADVANCED
YOU ARE DONE! CONGRATULATIONS! YOU ARE A WARRIOR!