Tag Archives: interval training

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!

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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!!!

Cardio Workout Video: High Intensity Training, Tabata Workout (HIIT)

7 Dec

I love workouts that get you in and out of the gym quickly and this high intensity training (HIIT) tabata training workout does just that. So here is how it works….Tabata protocol has you do 20 seconds of high intensity work followed by 10 seconds of rest and you can do any kind of intense interval from sprints to burpees to pushups. You complete that pattern back and forth for a full four minute block, take a much needed break then put those four minute blocks together to make up an 8, 12, 16 or 20 minute workout.

I teach Tabata training in my classes all the time and everyone loves it since it makes class fly by. (In fact this particular workout is one of the ones I recently taught:) Another great thing, Tabata protocol has been scientifically proven to be the workout that burns the most calories in the least amount of time and high intensity interval training is one of the best ways to flatten your abs and reshape your body. (I’m not kidding, click here and check out the benefits section.) The whole workout is complete in 16 -24 minutes. Oh yeah, and if that wasn’t enough to make you fall in love with Tabata, it also raises your metabolism for the next 24-36 hours so you burn an additional 1o0-150 calorie watching Emily take down the Graysons on Revenge (my new obsession) or someone start a fight on Real Housewives (my forever obsession). Who doesn’t love that? 🙂

Here is the workout breakdown

Round 1

  • 20 second interval: high knees
  • 10 second rest
  • 20 seconds interval: squat press
  • 10 seconds rest
  • repeat for 4 minutes

Take a break

Round 2

  • 20 second interval: spider knees
  • 10 seconds rest
  • 20 second interval: plie with an upright row
  • 10 second rest
  • repeat for 4 minutes

Repeat Round 1 and Round 2 two to three more times to make a 16-24 minute workout

Fitness Class Review: High Intensity Training (HIIT)

18 Oct

ABOUT

Interval training is all the rage now, and for good reason! It helps you burn more calories in less time (love this), helps improve your speed and endurance and recent studies have shown it can actually reduce belly fat (double love this!). High Intensity Interval Training (or HITT as it’s sometimes called) is a full body cardio workout and involves alternating short bursts of super intense work with a low intensity recovery. These intervals are usually performed in a 2:1 ratio so for example,  20 seconds of work followed by 40 seconds of rest and repeated for 9-20 minutes. However,  you can take these intervals up to about one minute long just make sure the work interval is very hard since one thing that sets HIIT apart from other interval training programs is the short duration and  high intensity of the intervals.

WORKOUT

I’ve taken several HIIT classes and I also happen to teach one. One of my student’s favorite classes involves a 5-10 minute warm up (since the intervals are so intense I like to make sure everyone is totally warmed-up for the class) followed by 4 / one minute intervals with 90 second recoveries using jumprope, burpee, alternating front kicks and shuffle intervals. Then we move onto 4 /:45 second intervals with one minute recoveries using mountain climbers, high knees, flying lunges and squat jumps and finally 4/ :30 second intervals with :30 second recoveries using wide knee run, air jacks, hitch kicks left leg and hitch kicks right leg. If the class really wants to turn it up I’ll add 30 second relay sprints between the interval groups. This workout usually burns 550 calories in about 40 minutes.  

I’ve taken HIIT classes that alternate one minute of intense cardio like sprints on the bike or jump squats with one minute of full body strength training like pushups or squat presses. The class lasts anywhere from 45 minutes to an hour and makes a nap afterwards absolutely necessary.

TONE ZONE

  • HIIT training is so demanding and intense that it’s proven to change your body and lower your body fat composition. You become a fat burning machine and if that’s not reason enough to try it then I don’t know what is!
  • Flat abs and a strong core
  • Plyometrics like jump squats will tone your legs and literally lift your butt inches higher
  • If you incorporate pushups and burpees get ready for ripped arms and sculpted shoulders

WHAT I LOVE

  • This workout is short and flies by which I love since I’d rather be catching up on my Bravo TV than spending all day in the gym.
  • The intensity means you get an after-burn so you’ll burn and extra 100 calories trying to decide if you’re on team Teresa or team Caroline and wondering what happened with Dina…?
  • Pushing yourself past your comfort zone is always a rewarding experience. You’ll feel tough and like you can overcome anything after one of these classes or workouts.
  • Get out the skinny jeans because 2-3 of these workout per week will have you tight and toned in no time!

CROWD CONTROL

Every celeb does this kind of training…Kim Kardashian, Jennifer Lopez, Britney Spears, Jessica Biel, Giuliana Rancic, every Victorias Secret model, Kate Hudson, Gwyneth Paltrow, Madonna and Beyonce to name a few. If you see someone who has a lean toned body I bet they do interval training!

THAT’S WHERE IT’S AT

My HIIT class is at the University of Washington Intramural Activity Center so (bummer) you have to be  UW student or staff to take it…but if you live in Seattle I’d give these a try…

Club Zum in downtown Seattle: The class is called Hard Core

David Barton Gym in Bellevue: The class is called Melt

Elite Fitness Bellevue: Drop in Bootcamp Class on Sunday mornings at 9am or Wednesdays at 1pm.