|Posted by Sarah on November 28, 2012 at 11:00 PM||comments (0)|
|Posted by Sarah on October 7, 2012 at 9:45 PM||comments (2)|
SO hopefully, you've heard of HIIT training by now. It's been around for ages but has recently become more popular with exercise programs such as P90X, Insanity, and various other independent projects by fitness celebrities. And there is a reason why this type of training has become popular in highly motivated individuals and why you should try it too. That's what I'll tell you about right now. You can google a list of reasons why you should try HIIT training but I'm going to try and give you some info that you might not find in these lists.
Beginners- Even beginners can try HIIT. THe point of it is to try and complete as many repetitions of a certain exercise as you personally can during a given time period. If you are a beginner and the exercise is particularly challenging, it is possible that you may only be able to complete one repetition. But that's totally okay! The important thing is that you write down your score and try to maybe do two repetitions next time so you continue to progress and increase your fitness. DO modifications, DON'T quit.
So let's take a look at what a couple studies are saying about HIIT.
Tremblay, Simoneau, & Bouchard , (1994)-
Giabla, et al. (2006) - 2.5 hours of HIIT training over the course of 2 weeks produced comparable muscular biomechanical adaptations to 10.5 hours of continuous training
Talanian et al. (2006) - increase in whole body fat oxidation with HIIT in recreationally active women in only two weeks
Trapp et al. (2008)- young women in the interval training group had an average fat loss of 4.3% which was significantly greater than the continuous group regardless of the lesser exercise time.
As you can see, this is just a sliver of the magnitude of research that exists that HIIT induces the same training adaptations as CT with decreased exercise time. In the busy world we live in, we need to save time where we can, but we also need to strive to be healthy. However, this type of training is hard. A lot of people do not want to do hard workouts. But if you can condition your body to understand that the difficulty of the workout is providing you with benefits in the long term, then you can begin to reap the toning, time saving, training benefits of HIIT training.
:DOk let's go do some burpees. Bye.
|Posted by Sarah on April 16, 2012 at 9:00 AM||comments (0)|
Here is a great cardio and strengthening workout today. If you have a limited time and you have to choose between cardio or strength training then DON'T. If your goal is general health and or fitness then you should be taking an integrated approach to strenght and cardiovascular training. Do some HIIT and or circuit type training. here is a great option for today....
10 seconds rest
50 seconds work
15 rounds = 15 minutes
|Posted by Sarah on July 6, 2011 at 10:54 PM||comments (0)|
Hello Ladies and Gentlemen,
I hope everyone had an awesome fourth of July! If you're anything like me you probably didn't make the most health of choices when it came to food. But personally that just motivated me further to get back on track and make healthier decisions from there on out and continue to get in shaqpe.
Here is an awesome HIIT workout that is only 18 minutes long that I did yesterday. I will be posting a video up so that you can follow along a bit better.
10-30 24 Rounds
|Posted by Sarah on May 13, 2011 at 1:53 AM||comments (0)|
I know that everyone is busy so having a few 12 minute workouts in your journal are good options for those days. Here is one for you.
12 minute Friday Workout!
18 Rounds 10 seconds of rest 30 seconds max intensity
HIGH KNEES WITH JUMP ROPE- just do regular high knees or put tennis balls in socks and twirl them like a jump rope. it mimics the motion of jump roping
COMMANDO PUSH UPS- you guys love this one! remember, lower yourself down from a plank, push ourself up and bring one knee in, go down, bring the other knee in, go fast
KICK OVER AND KNEE RAISE- kick your leg over a chair and then tap the leg down and bring your knee up and crunch towards that knee
CRUNCHES ON BALANCE BALL... or just v up crunches
have fun fun fun fun. remember to email with your questions.
|Posted by Sarah on April 21, 2011 at 2:47 PM||comments (0)|
Have fun with your quick workout today. Really give it all of your efforts. Don't workout beforehand. You'll get a great workout in this short time and if you feel the need to do more, just do some moderate intensity interval cardio afterwards.
6 rounds of 10 seconds rest and 35 seconds maximal work
|Posted by Sarah on April 14, 2011 at 3:00 PM||comments (0)|
April 14, 2011
12 rounds of 5 seconds switching time and 15 seconds max intensity
Remember, the rest is very minimal, get prepared for the next exercise immediately
1. Blaster Push up- jump feet forward, jump feet back, jump feet apart, and do a pushup simultaneously
2. Jumper- complete two 180 jump squats so you are back in starting, do a jump tuck, repeat going the other direction
If you want to get a little extra cardio in or if you didn't push yourself hard enough for one reason or another, do 20 minutes of free style interval skipping.
10-30 times 30 rounds= 20 minutes
|Posted by Sarah on March 24, 2011 at 12:21 PM||comments (0)|
The weather here has been so nice and I hope it stays this week. This is called the can't wait workout because getting healthy cannot wait. It's never too late to start, but we also can't afford to put it off.
Here is our HIIT workout to help you get started.
Can't Wait! for fitness Total Body (core focus) Workout!
10-40 25 rounds
Crab Break Dance Exercise- Start in crab position, cross one leg under the other so you're in downward dog, repeat again so you're back in crab but facing the other way, repeat so you're in downward dog, repeat so you're back in your origional crab position, Jump up! repeat
Beginners- just stand up
Starburst Burpee- jump down, jump feet out and do a push up, jump feet back in, jump up and spread the arms and legs
Beginners- step instead of jump, go down to knees for push up
Star Crunch w/ butt lift- leg lift, straddle legs and crunch through, bring legs back together, lift the bum, repeat
Beginners- bend the knees
Core Twist Push up- twist one leg under your body, put the foot down, do a push up, switch sides
Beginners- practice regular pushups
Super Star Body Spring- start in "chair", jump out into a lunge while bringing the arms out to the sides, repeat
Beginners- lessen the degree of the lunges and squats
|Posted by Sarah on March 3, 2011 at 6:26 PM||comments (0)|
10-50 12 rounds= 12 minutes
|Posted by Sarah on February 25, 2011 at 12:43 PM||comments (0)|
Remember that if you are an intermediate or advanced exercisor, you have to construct your total body workouts artfully. If you just hit each muscle group lightly, you won't be making the strides in strength or appearance that you want to. I hope this total body workout really kills your legs. You be the judge.
5 rounds 10-50second intervals
1. Backward Lunge Kick up R
2. Backward Lunge Kick up L
3. One arm press up (alternate arms) - start laying on your stomach, one arm behind your back one arm tight next to your ribs, pushup, lift your upper body, then hips, then go into a one arm downward dog position, reverse the movement trying to go down in a controlled manner, switch arms
4. 2 kick ups and break dance push up- start in crab position, kick each leg up, tuck the last leg that was kicked up under the other and flip over into a push up position, do a push up, reverse the movement, repeat and do the second push up on the other side
5. pike jump and squat jump- start from the pike position, kick both legs up and out to the side at once, then come into a squat, jump up, go back into pike position, repeat
5 Minute Countdown- One leg squat and jump tuck, alternate legs
Repeat part one to have a total body workout in 15 minutes! awesome!