HIIT Happens: a Halloween Workout.

I officially finished Kayla Itsine’s BBG 2.0 this week and I’m ready to move on to bigger and better things.  I loved doing both guides and will use them again in the future I’m sure of it, but now it’s time to switch it up.  My fitness has done a complete 180 since starting the guide and I couldn’t be happier about it, but I was getting a little bored of the usual 7 minute circuits 4x through.  I needed to change up the pace a little bit and refocus.  Plus, I want to get back into running more because it’s something that makes me feel really accomplished whenever I do it.  So, today’s workout was a beautiful marriage of strength training and cardio.

It all started with an easy 3 mile run.  I told myself I could go at any pace, but I just had to run straight for 30 minutes and when I was done, I felt great and kicked it through to finish the 3 miles total in a little over 21 minutes. image2

Then, I brought my heart rate down with 15 minutes of light elliptical work before heading over to the weight area to get my HIIT (high intensity interval training) on.

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Full-Body 15 Minute HIIT workout!

For this HIIT workout, I used the app Seconds (you can get it for free in the app store) and set up 5 rounds of 30:30 intervals, pressing play again to start a new round after a one minute break.  That means 30 seconds of work and 30 seconds of recovery.  For the recovery portion, I chose to do 30 seconds of active cardio recovery by jump-roping.  Don’t have a jumprope? Don’t worry about it, do high knees, jumps in place, jumping jacks or a combination.  Anything to keep your heart-rate up.  After each circuit, there is a minute of rest.

I highly encourage you to listen to Thriller, Disturbia, Ghostbusters, Monster Mash etc. during this workout to get the full halloween effect.

  • 30 sec Burpees, 30 sec Jumprope
  • 30 sec squats, 30 sec Jumprope
  • 30 sec box jumps, 30 sec Jumprope
  • 30 sec jump squat, 30 sec Jumprope
  • 30 sec squat and press (5-10lb weight), 30 sec Jumprope

1 minute rest.

  • 30 sec push-ups, 30 sec Jumprope
  • 30 sec snap jumps, 30 sec Jumprope
  • 1 minute plank (think of it as 2 30 sec intervals)
  • 30 sec weighted burpees (5-10lb weight or regular if needed), 30 sec Jumprope
  • 30 sec tricep dips, 30 sec Jumprope

1 minute rest.

  • 30 sec mountain climbers, 30 sec Jumprope
  • 30 sec burpees, 30 sec Jumprope
  • 30 sec step-ups (weighted or non depending on preference), 30 sec Jumprope
  • 30 sec split jumps, 30 sec Jumprope
  • 30 sec squat and press, 30 sec Jumprope

Recover or Repeat.

I repeated this workout two times through for a total of 30 minutes, but if you want you can just do it once for 15 minutes of HIIT goodness.  I promise your heart will be pumping and you will be sweating.  It’s a total body killer that will leave you feeling amazing.

-sj

getting in a good workout on the go.

This weekend was a blast!  I headed back to sweet home chicago to hang out with my lovely family and indulged in way too much food, way too much drink, and way too much fun.  I always have the greatest time visiting my family and wish I had the opportunity to do so more often.  But vacation or not, I still got my workout in.  I am always astonished when I see people say that they are working for their “bikini bodies” or they’re “trying to look good for vacation” and then when that vacation hits, they throw all their training out the window.  That’s not the point.

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When I know I’m going to be traveling, I consciously plan ahead what I’m going to do in terms of workouts during that time.  This weekend, I was only on a trip for three days, so I had some flexibility.  I did my normal workout on Friday, getting up at 5:45 to make sure I still had time in my day to pack and get everything else done.   On Saturday, since we were in a hotel, I checked out the facility there and ended up doing a 3 mile run, a half hour leg circuit, and then a 10 minute cool-down of incline walking.  It wasn’t the best gym I had ever been to, but I made it work.  Since I knew I would probably be very tired on Sunday and I had a lot of traveling to do, I had planned out my week so that my rest day fell on Sunday instead of my normal Saturday.  No harm, no foul, and I still got everything I wanted to accomplish done.  Here are some other tips to getting your fitness on when you’re out and about:

  • Plan ahead.  If you have to get up earlier than everyone else to get a quick 20 minute HIIT workout in, go ahead.  You’ll feel so much more awake and ready to take on the fun day when you do.
  • Check out the hotel gym!  Most hotels have some sort of fitness center, so play around with the equipment and explore.  You just might find your favorite gym yet.
  • Don’t fear the hotel room workout.  I have done workouts in my hotel room before and it is actually kind of fun.  Turn on some music and dance around if you have to.  Or milk that free wifi and checkout some free online workouts at one of these sites.
  • Walk around outside!  Walking is not only a great form of exercise, but an epic way to get to know your new surroundings.
  • Check out local Groupons and see if they have a good deal for a one time class in something you’ve never tried before like Barre or trampoline!

So next time you’re heading away from home for a little bit, I don’t want to hear any excuses about why you’re not working out.  You may even learn something new about how you like to workout.  I have had some of my best runs just exploring outside a new place.  I have had some of my most peaceful moments doing yoga at the end of a long conference day alone in my hotel room.  You never know when new motivation will strike, but why not try and grab it everyday no matter what your surroundings are.  You do have time, and if you think you don’t, make some.  You’ll come back from your vacation rejuvenated in a whole different way.

-sj