Sorry for being MIA the past few weeks. We have both been extremely busy with our full-time lives as well as a huge surprise we’ll be telling you more about in the coming months once we’ve worked out the kinks!! However, Thanksgiving is just around the corner and if you’re like us, you’ve already begun dreaming of apple pie and all things holidays! We felt it would only be right to post some tips and tricks over the coming weeks on how to ride out this holiday season without waking up 5 pounds heavier January 1st!
One of the biggest problems we all run into around the holidays is typically a lack of time. As we run from mall-to-mall and party-to-party, healthy eating habits fall from the wayside, your workout is put on the back burner and you start to feel guilty and eventually give up on your healthy habits. We’re here to tell you that it’s time to change this routine! We’ll help you take control of your healthy lifestyle while also enjoying apple pie and your loved ones. Today’s focus will be on how to get an effective workout in little time. The secret is: HIIT training.
Last winter, I hit a wall when it came to working out. I was bored of my workout, I changed up my routine but I still felt the same. I wanted a challenge and I wanted to see results more quickly. Enter High-Intensity Interval Training, more popularly known as ‘HIIT’. I had heard a lot of people ranting and raving about how it has changed their bodies completely so I decided I absolutely HAD to give it a try.
What is HIIT? HIIT is when you workout at your max capacity for a given amount of time, (say 50 seconds) then take a quick break (10-20 seconds). You repeat this for maybe 5 different exercises and then you can either repeat the circuit a few times or add more exercises. Personally, I started with 8-15 minute workouts on non-consecutive days and noticed a difference in my body almost INSTANTLY. I was stronger (I started busting out pushups like it was no ones business), I felt extremely sore but HIIT really changed my body and more importantly, my metabolism.
Studies have shown that working out at a higher intensity for a shorter amount of time burns significantly more fat than working at a steadier pace. Ever heard of the popular workout program Insanity? They use HIIT training as their fat burning tactic. But before you go buying a $300 DVD program and start it during the holidays, take a peak on Youtube! A few of of my favorite Youtube workout programs are the “Befit in 30 extreme”, all “FitnessBlender” and “DailyHiit”. These people are AWESOME. Between the three of them they literally have thousands of Youtube workouts that are professional, effective and more importantly FREE. So take your tablet or laptop with you when you go to you go home for the holidays and with a Wifi connection and a little bit of space, you will be able to get a quick, effective workout before anyone even wakes up.
If you do not have access to Wifi, I’ve attached a workout below that you can write down and try with only a timer. This is a beginner workout so I suggest starting out at 40 seconds work with 20 seconds rest. If you are more advanced however, feel free to tack on another 10 seconds work and make your ratio 50 seconds work and 10 seconds rest:
Exercise #1: Jumping Jacks, as many as you can (40 sec. work/20 sec. rest)
Exercise #2: Pushups (40 sec. work/20 sec. rest)
***If you can’t do full pushups start with doing them on your knees with a pillow or rolled up bath towel as support under your knees.
Exercise #3: Mountain climbers, as many as you can (40 sec. work/20 sec. rest)
Exercise #4: Squats as many as you can (40 sec. work/20 sec. rest)
Exercise #5: High Knees (40 sec. work/20 sec. rest)
Exercise #6: Bicycle crunches, as many as you can (40 sec. work/20 sec. rest)
**If you are a beginner, do this once and see how you feel. If you are more advanced feel free to take a 50 second break and repeat this circuit a few times. Either way this is challenging workout and you will realize quickly why people see such great results.
I also included this link: http://www.bodybuilding.com/exercises/ with tons of exercises and how to do them so you can make your own mini workout plans.