Tag Archives: HIIT

Printable Workout: The 20 Minute Calorie Crushing Cardio Workout

24 Apr

Who doesn’t love a super quick and effective workout? Here’s one you can do first thing in the morning or if you find a little extra time in the day … before you know it your cardio will be conquered!  It’s inspired by one of my favorite Insanity workouts and some if the fitness classes I teach, plus it consists of 30 second high intensity cardio intervals, so you know it burns tons of calories. Try do to this two to three times a week and you’ll be in super shape for the upcoming swimsuit season in no time:) So grab your ipod or put on your favorite playlist and crush those calories!!!

Happy Workout

Get the printable workout with directions here. 20 minute cardio workout

p.s. if you have questions about any of the exercises just ask in the comments section and I’ll get back to you as soon as possible.

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 Workout: 35 minute booty toning treadmill sweat session

14 Feb

No need to worry about being bored on the treadmill if you bring this workout with you! There are intervals, sprints and lots of hills making this workout ideal for torching calories and totally toning your legs and glutes. So when it comes time for those incline sprints don’t think of them as intense work intervals think of them as instant butt lifters;)

After a warmup the workout is broken up into three sections: the first section is a powerwalk up a steep hill, the second section is entirely on an incline and alternates jogging  and running, the third section alternates sprinting up a hill with walking or jogging. Feel free to do on or two of the sections and if you’re looking for an advanced workout you can try all three. You cal also try adding just one section into your regular jog for a bit of variety.

Print the workout here.35 min treadmill workout

Tips

  • To modify try walking the workout instead of running or jogging. The changing incline will give you a great workout without needing to up your speed.
  • The speeds and inclines I’ve used are just a guide…feel free to modify up or down if you need to. This is especially true on sections B and C which are pretty intense.
  • This workout is intense with sprints and hills so take as many breaks as you need to and drink plenty of water!

Happy Workout!

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!!!