Category Archives: Workouts

Some of my workouts

HIIT Style Cardio for Fun and Weight Loss!

I can’t speak for everyone else but I personally HATE doing Cardio (or at least I used to) BUT it has to be done.  I started out doing the norm which is basically one of the cardio machines in the gym.  You know…. treadmill, elliptical, stairmaster, cycling, etc.  The problem with cardio machines is that it feels like work and it’s the same motion over and over and over again.  As you can imagine, this get’s really boring, really fast.

Enters the ‘H.I.I.T’ style workout which saved me from the boredom of cardio machines and actually got me to like cardio (like not love 🙂 ).  Not only that, it allows you to burn more calories in less time. HIIT stands for High Intensity Interval Training and involves bouts of high intensity exercises with a short rest period in between each exercise.  Usually the rest period is active which means you are doing some form of low intensity exercise.  The great thing about HIIT is you can create custom workouts for home or at they gym.  You can tailor them to engage your muscles as little or as much as you’d like.  Below is the HIIT workout I created and have been doing for the past two days.  Not only was it a great workout (really got my heart rate in the weight loss zone) but it was fun as well and never got boring.

Suggestion:  To make this seamless, download an app called ‘Wrkout HIIT‘.  This app is awesome!!!!  You can create custom time intervals and add the exercises as well.  You hit start and it’s an automatic timer that lets you know which exercise to for each time interval, you can set it for the total number of rounds you’d like to do the circuit.  It’s voice activated so you hear when it’s time to change to the next exercise and it also calls out what that exercise is.  Cool huh?!  Here’s a screenshot:

Screenshot_2015-02-20-09-06-28

 

Here is my HIIT workout:

1. Jump Rope – 1 minute

2. Crunches – 30 seconds (active rest)

3. Jumping Jacks – 1 minute

4. Lying Leg Lifts – 30 seconds (active rest)

5. Standing Elbow to Knee Touches (alternating) – 1 minute

6. Crunches – 30 seconds (active rest)

7. Burpees – 1 minutes

8. Lying Leg Lifts – 30 seconds (active rest)

9. Kettlebell Swings – 1 minute

10. Crunches – 30 seconds (active rest)

11. Mountain Climbers – 1 minute

12. Lying Leg Lifts – 30 seconds (active rest)

13. Box Jumps – 1 minute

14. Crunches – 30 seconds (active rest)

I started off doing this for 2 rounds straight with n o rest between rounds, as it gets easier I’ll increase my rounds.  If it gets boring I can simply change up the exercises.  Remember these need to be exercises that get your heart rate up so you can burn fat.  The rest exercises shouldn’t be as intensive but allow you to still remain active.  I worked up one hell of a sweat doing this workout and 2 rounds only lasted about 18 minutes!

If you are going to use the app, going into the settings by clicking on ‘Workout’  in the upper right hand corner.  The ‘exercises’ tab will allow you to add your own custom exercises and the ‘settings’ tab will allow you to set your own custom intervals.

Feel free to share your HIIT workout, I may give it a try!

 

 

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Throwback Summer Workout!

This is a cardio workout that I created last year while weight training.

This workout helped me to lose weight, develop my abs as well as improve upon my cardiovascular endurance!

This is a great workout that require’s hardly any workout equipment (all you need is a kettlebell or dumbbell) and can be done in the comfort of your own home.  With this workout you can advance at your own pace.  As you get better you’ll be able to do more rounds.

Warning: It looks easy but you’re in for a surprise! Enjoy!

Shake things up a bit….try this Crossfit Workout!

Whether you’re getting bored with your current workout routine, looking for a challenge, or just always wanted to give Crossfit a try, we’ve got the perfect Crossfit workout for you!  This workout gives you a great challenge no matter what your fitness level may be.  We will call this WOM which stands for Workout of the month as we will introduce a new Crossfit workout every month which gives you plenty of time to allow your body to adapt to the current workout and achieve optimal results.

Instructions: This workout includes 6 exercises which make up a set.  When all exercises in a set are completed, that completes one round.  You are to complete a total of 5 rounds in the shortest time possible.  Needless to say this workout should be timed from start to finish and recorded so you know your time to beat the next time.  It is recommended that this workout be completed at least 2 times a week.

Benefits: Ultimate calorie burn, improved cardiovascular fitness, total body workout, improved strength, toning

Crossfit WOM – June

  1. 15 Pushups (men’s style preferably or modified pushup if not feasible)
  2. Jump Rope – 45 seconds
  3. 15 Full body crunch
  4. 10 Burpees
  5. 10 meter moderate jog (down and back x 2)
  6. 15 Kettlebell/Dumbell Swings

Remember to record your time in order to help you track your improvements.  I’ll post one each month. Good Luck!

Note: Always consult a physician before beginning any workout plan.  For best results ensure to follow a proper diet plan.