Halftime HIIT Workout

Why sit around during halftime when you can fit in a great workout?
Weekends in the fall= lots of football!! Here is a fun HIIT (high intensity interval training) workout to fit right into those 15 minutes of halftime you have to kill

Now you can work-off all the brats, chips, and game day food! Bam! 🙂

#resiliencyfitness #football #collegefootball #collegegameday #HIIT #tailgating #NFL#workout #weekend #exercise #fall

#fitness #quickworkouts #challenge #getfit #workoutideas

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Life Lessons from the Playground: Never Forget How to be a Kid

Sometimes, the best part of being an adult is experiencing what it feels like to be a kid again. When you’re a kid, a day free of worries or cares is normal. As an adult, that feeling is like a gift in a hectic, busy,world filled with to-do lists and responsibilities. Today, my boyfriend Jim and I decided we’d become kids again. Without a second thought, we went to the store, got a basketball, and went to play some hoops at the playground. file9951296299810We were kids again, making sweet shots, hitting nothing but net, sharing so much happiness, and reminiscing about our childhoods.  As we were laughing, running, jumping, just so incredibly happy to live life in the moment, nothing else in the world existed. Problems became mere illusions and obligations came second to concentrating on a shot I needed to make to prevent getting the “E” in HORSE 🙂 (Unfortunately, I lost, I’ll admit it!) file0001062269908

It was just FUN to PLAY. A midst our crazy adult world, today made me remember that we ALL need to make time feel like kids again. Jim is so good at helping me release all of my “have-to’s” and “must-do’s” and remember what really matters in life. Living a happy and healthy life means giving yourself permission to be spontaneous, let go of stress for the moment, laugh, forget your worries, and find time to be a kid again. file000586584069As a child, I was always outside playing; and with all of that exercise, no wonder I was so happy and full of life and energy. So, this week, find time to play. Leave “real-life” to be a kid again. Escape. Feel your heart and soul soar. Once you experience it and remember that feeling, you won’t forget it again.

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HIIT Me With Your Best Shot!~ ……Workout Wednesday!

Have you been hearing a lot of talk about “HIIT” training, thinking, “What the heck is HIIT??” Well, HIIT stands for “high intensity interval training,” and it’s a huge fitness breakthrough and has become what is now the evolution of exercise. What’s so great about HIIT workouts? I’m so glad you asked…..

  1. HIIT significantly increases aerobic and anaerobic fitness.
  2. It is not only one of the most effective ways to train, but it is one of the SHORTEST. Yes, you read that right! HIIT workouts burn more calories in less time.
  3. For busy people (umm, everyone??), it saves a lot of time. Cardiovascular endurance efficiency increases faster and you burn more calories in 20 minutes doing HIIT than you do running on a treadmill at a steady state for an hour. Crazy!
  4. You burn calories for a long time AFTER you’ve finished working out! Research has shown that one session of HIIT can burn calories for 1.5 – 24 hours after exercise…..Hello metabolism boost!
  5. It reduces body fat quickly, particularly in the abdominal region…. 6-pack anyone?
  6. You don’t need equipment and you can literally do it anywhere!
  7. Because of the anaerobic intervals, you keep all that muscle you worked so hard to build and the body creates more HGH, which slows down the aging process.
  8. After about 2 months of HIIT training, studies show that people can run, bike, swim, etc. faster and maintain that steady state longer than those that didn’t do HIIT workouts.

Wow! That’s a lot of awesome reasons to try HIIT workouts! …… Yep, I know 😉

So how do you construct a HIIT workout?

When you create a HIIT workout by yourself or with a personal trainer, make it your own. Make it fun and challenging at the same time. First and foremost, do a warm up for about 5 minutes before you start the interval training and give yourself about 5 minutes for a cool-down. I can’t stress enough how important this is for your body.

There are two speeds in a HIIT workout- intense and rest (recovery) – which alternate for a certain period of time. For example, you could do a HIIT interval for one minute, do a recovery exercise interval for two minutes, and then repeat. Ultimately, you want to aim for about 8-10 alternative intense/recovery intervals. During the intense intervals, push yourself as hard as you can for that one minute….. I’m talking huffing and puffing, can’t get a word out, heart pounding out of your chest hard. It’s just for one minute! If you don’t push yourself into that uncomfortable anaerobic zone, you’re not getting the full benefits of HIIT training. A note about recovery: When I say recovery, I don’t mean to go over and sit on a chair or lay on the floor. It is an ACTIVE recovery. Keep moving and don’t stop, ever, even when you really want to.

Let’s use running as an example first. A HIIT workout alternating running speed/intensity might look something like this:

Warm-Up

5 min.

Walking, steady pace, 3.0 mph

Speed (HIIT)

1 min.

Running, 8.0 mph (as fast as you can)

Recovery

2 min.

Walking, 4.0 mph

Speed

1 min.

Running

Recovery

2 min.

Walking

Speed

1 min.

Running

Recovery

2 min.

Walking

Speed

1 min.

Running

Recovery

2 min.

Walking

Speed

1 min.

Running

Recovery

2 min.

Walking

Cool-down

5 min.

Walking, steady pace, 3.0 mph then down to 2.5 mph.

Total Workout Time: 25 minutes…..Not bad, huh??

HIIT is not just about running though. It can work for SO many types of exercise, anytime, anywhere. It just has to be a cardio respiratory exercise that can push your heart rate up into that anaerobic “speed” zone. Here’s another example of one of the HIIT workouts I have created and have done. Use it as kind of a template. Remember, make it your own!

Warm-Up

5 min.

Jogging in place, slow jumping jacks, lateral skaters, dynamic stretches

Speed (HIIT)

1 min.

Run up and down the stairs as fast as possible

Recovery

2 min.

Jump rope, dynamic core exercises (training camps, bicycle crunches, oblique plank crunches)

Speed

1 min.

Mountain climbers

Recovery

2 min.

Jump rope, 15 curtsey lunges w/ weight

Speed

1 min.

Soccer ball taps on medicine ball

Recovery

2 min.

Jump rope, 15 squats w/ a row

Speed

1 min.

Tire run, high knee run back

Recovery

2 min.

Jump rope, 15 triceps dips, 15 triceps kickbacks

Speed

1 min.

High knee running, jacks w/ tuck jumps

Recovery

2 min.

Jump rope, 15 push-ups, 15 renegade rows

Cool-down

5 min.

Jogging in place, dynamic stretches (upper/lower body) static stretches (upper/lower body)

  • If the 2 minutes is not up after the 15 sets of 1-2 exercises, jump rope for 10 seconds and repeat. It’s okay if second set is not finished.

 If you would like a how-to for all the recovery exercises, let me know and I can email them to you!

HIIT is not for everyone, and that’s ok!! If you don’t enjoy or feel fulfilled by the workout you’re doing, you’re less likely to do it. What matters is working hard and enjoying exercise, whatever type of exercise that may be. Do what is best for you and your body. ❤

*as a CPT, I must stress the importance of doing exercise at the level that you are currently working. If you have conditions such as heart disease or congestive heart failure, research has shown improvement in both conditions using HIIT workouts. However, make sure you are under the supervision of a health care professional before making it part of your weekly workout routine.

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