OKAY OKAY – we’re already deep into another week! How does that happen? Anyways, this means a full new week of work, meetings, calls, taking care of baby, prepping him for daycare each day, picking up from daycare each day, making dinner, keeping up on laundry, cleaning up after ourselves, packing lunch, blogging, and last but not least – trying to fit in exercise.
BUT, Thank God (seriously, thank you God *insert praying hands emoji*) for my all time favorite type of workouts: HIIT
HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. Basically you can kill cardio & strength at the same time.
My favorite benefits to this type of training:
Efficient – short, intense interval workouts can produce results similar to longer, slower cardio workouts in a much quicker time period.
No gym or equipment necessary – Clear a room in your home, grab a glass of water, and go. The best for when you have the busiest day and cannot clear time to make it to the gym (which is now most days!) I do recommend a workout mat and some free weights for the times you want to add some intensity with weight.
Continual fat burn – not only does the intensity of the workout allow you to burn more fat in a shorter period of time, you will also continue to burn fat for up to 24 hours following the workout
The Challenge – I actually feel like I got a REALLY hard ass workout after a HIIT session. I’m one of those people who isn’t satisfied unless you can feel it the next day. Trust me when I say your muscles will feel and respond to your workout for multiple days.
Different exercises each time – much less repetitive than running, elliptical, or cycling. It’s almost impossible to run out of HIIT routines. I like to make up my own, but when I don’t feel like thinking, I head to Bodyrock.tv. So many free videos that can be sent straight to your inbox. They also have a new subscription service called SweatFlix – all of the videos they’ve ever created are in one spot for 9.99/month.
I’ve been doing HIIT workouts for years and have made my sisters, cousins, friends, and co-workers participate with me… Haha, love me a good workout partner! When I lived in Cincinnati, I started and taught a corporate bootcamp called Sweat Suits at my workplace and we focused on body weight HIIT exercises. This means almost everything we did, required little to no equipment outside of your own body weight (just like it sounds.) I taught HIIT workouts 2x/week for 2 years with a group of awesome individuals and can honestly say I was the strongest, and in the best shape of my life during those 2 years. Ah, the good old days.
My favorite time intervals are 50/10 – this means you are going all out for 50 seconds, and ‘resting’ for 10. Long enough to get in the zone – short enough that you can tell yourself, “I can do anything for less than a hot minute.” Chose your # of exercises and repeat those in as many sets as you’d like. I usually pick a set of 4 exercises and repeat 3-4 times, depending on how I’m feeling.
In those 4 exercises I choose, I love to create what I call “combos”, or exercises that target multiple muscle groups at once. For example, instead of just doing squats as one of the 4, I’ll add a squat + shoulder press and now I’m engaging the upper and lower body in just “one” exercise.
Standard burpee with pushup (hold 5-8lb free weights)*
Squat jacks – bending down to touch opposite hand to foot*
(On hands) 4 Plank jacks + 4 side crunches bringing knee to elbow*
Back lunge with simultaneous bicep curl + step up & lift knee to chest. Split half time on right, half on left*
5 minute ab burnout (bicycles)
5 min stretch
(repeat the set of exercises in bold 3 times through)
Get the look:
I legit could barely do exercises with my feet coming off the ground before I found this sports bra. It is made for high-impact and comes in actual bra sizes. I highly recommend for post-partum OR anyone who needs some extra support! Need. every. color. stat.
The best black workout capris. Period. They are the good ones that come up justttt high enough to suck everything in! Again, need. every. color. stat.
I’m somehow just now discovering how amazing the VSX line is at Victoria’s Secret is…who else swears by their sport clothing? Any other pieces I need?