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

make yourself a priority.

We need to talk about why people give up on their fitness journeys.  Day in and day out people decide they’re going to start working out to lose a couple extra pounds or to fit into a smaller dress or to get back at someone by proving they can be slimmer and leaner.  These are not good reasons to start working out.  These are the type of reasons that lead people to quit.  If you want to stick with it and truly see a change, you have to embark on your journey for the right reason.  You need to want to take care of yourself.

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I found this quote the other day and I love it.  I think far too often, we don’t prioritize correctly.  We spend all day stressing about our jobs, our homes, money, all of these things that are really just fleeting. At the end of the day, you are responsible for one thing and one thing alone, your body.  You have to take care of yourself.  No one else is going to do it for you.

One of my proudest achievements since starting to workout is motivating others to do it along with me.  Prior to starting, I didn’t care at all about what I ate, how much I moved, what kind of things were going into my body, and what I was really doing to it.  Age seemed like an inevitable thing that just happened no matter what you did to keep it at bay.  As I started to pay more attention to nutrition and exercise, I realized that my body is like a machine.  The better fuel you put in, the better performance you get out.  I started diving further in to educating myself on the subject and took my father down the rabbit hole with me.  Together, we motivated each other from a far, each day striving to be a better us than we were yesterday.  And slowly, but surely, we’re getting there.  We have already seen remarkable improvement over the years; my dad’s trimmed down quite a bit and is more conscious of the foods he’s putting into his body and I have grown more muscles and put more emphasis on eating more of the right stuff, not less of the wrong stuff.

We took time to make ourselves priorities.  You get one life to live, why wouldn’t you want to live it for as long as possible?  Just move for one hour a day, that’s all I ask.  I don’t care if it’s a walk around the block 20 times, just move.  That’s a step in the right direction (actually more than a step if we’re being technical, but who’s counting ;)).  Drink an extra glass of water.  Go to sleep a half hour earlier.  Practice yoga for 30 minutes.  Anything.  These little changes add up and they will help you in the long run.  So, even though you may be 22 years old and reading this and thinking you have all the time in the world to make these changes, why not start now?  What’s stopping you for setting you up for success now?

-sj