Tag Archives: highintensityintervaltraining

Workout Video: Total Body Tabata Interval Workout (HIIT)

22 Mar

 

It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!

BREAKDOWN

Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues

Printable 5-4-3-2-1 Workout…Cardio and Strength!

17 Jan

 

It’s time for another printable workout! This one is total body toning plus cardio in one and it’s as easy as 5-4-3-2-1 🙂 The whole things is only 15 minutes long so it’s perfect to squeeze into a busy day.  Plus you don’t need any equipment or a gym so simply push your coffee table out of the way and you’re good to go!

You can print the workout here.54321_printable workout

TIPS:

  • Feel free to take as many breaks as you need
  • Just starting out go through once
  • Intermediate go through twice
  • Advanced go through three or four times
  • Take breaks between each round and make sure you drink plenty of water

Happy Workout!

Printable Workout: Pyramid Bootcamp Workout

5 Jan

I love pyramid workouts and if you ever ran track in high school you might remember them (fondly or maybe not so fondly) as ladders. The principle is that you start with a short interval (in this case 20 seconds), climb up the pyramid to the longest interval (50 seconds) and then work your way back down to a short interval again (20 seconds). Take note that all the intervals here are less than a minute:)  Not only does this format make the time fly, but it’s also totally motivating to see the intervals get shorter as the end of the workout gets closer!

You don’t need any equipment so just clear some room in your living room, turn on some good music (you can check out a playlist I’m loving here) and you’ll get a full body cardio/toning interval workout!

Plus, you can get your printable version of the workout here. Printable Pyramid Bootcamp Workout

Happy Bootcamping!!!

Workouts that Burn 300, 400 and 500 Calories

20 Dec


I’m always curious how many calories different workouts burn…Should I do yoga or go for a run? Take a barre class or try Zumba?  Well if you’re like me and you’re dying to know how many calories that spin class is worth I’ve taken  the guesswork out for you. Here I’ve compiled a few different workouts that burn 300, 400 and 500 calories and you’ll notice within each “calorie section” the workouts last for different amounts of time. Calorie burn is all about intensity so you can burn 300 calories either by taking a walk with a friend or if you’re short on time and you want to work off those potato skins from last night’s happy hour try some High Intensity Interval Training for 20 minutes. This breakdown is kinda cool since you can rest easy if you hate the impact of things like kickboxing and would rather get zen with some yoga…both are going to torch about 500 calories!

300 Calories

  1. Walking with a few hills for 1 hour
  2. High Intensity Interval Training (HIIT) for 20 minutes. Try this tabata workout video here.
  3. Ballet Barre Class or Workout for 1 hour

400 Calories

  1. Running 9 min/mile (6.7 mph) for 35 minutes
  2. Zumba Class for 45 minutes
  3. Circuit Training or Bootcamp for 40 minutes. Try this toning circuit workout here. Both are living room friendly…no gym required!

500 Calories

  1. Bikram Yoga for 45 minutes
  2. Kickboxing for 40 minutes
  3. Spin Class for 40 minutes. Try this spin workout if you can’t make it to class…playlist included!

Workouts that Burn 300, 400 and 500 Calories

20 Dec


I’m always curious how many calories different workouts burn…Should I do yoga or go for a run? Take a barre class or try Zumba?  Well if you’re like me and you’re dying to know how many calories that spin class is worth I’ve taken  the guesswork out for you. Here I’ve compiled a few different workouts that burn 300, 400 and 500 calories and you’ll notice within each “calorie section” the workouts last for different amounts of time. Calorie burn is all about intensity so you can burn 300 calories either by taking a walk with a friend or if you’re short on time and you want to work off those potato skins from last night’s happy hour try some High Intensity Interval Training for 20 minutes. This breakdown is kinda cool since you can rest easy if you hate the impact of things like kickboxing and would rather get zen with some yoga…both are going to torch about 500 calories!

300 Calories

  1. Walking with a few hills for 1 hour
  2. High Intensity Interval Training (HIIT) for 20 minutes. Try this tabata workout video here.
  3. Ballet Barre Class or Workout for 1 hour

400 Calories

  1. Running 9 min/mile (6.7 mph) for 35 minutes
  2. Zumba Class for 45 minutes
  3. Circuit Training or Bootcamp for 40 minutes. Try this toning circuit workout here. Both are living room friendly…no gym required!

500 Calories

  1. Bikram Yoga for 45 minutes
  2. Kickboxing for 40 minutes
  3. Spin Class for 40 minutes. Try this spin workout if you can’t make it to class…playlist included!