#hiit workouts

[qrfit]

Thursday:

Thursday has been a long, but good day! The weather was dreary and rainy. But, I was still able to get a lot done. 🙂 Then, we met with a representative from Western University to discuss next steps for our daughter who is planning to attend there in the Fall. It was pretty cool that they came from Canada to our town to meet with us!

Even with such a busy day, I managed to get in a decent workout! I did an hour long HIIT circuit; 4 rounds of HIIT cardio, followed by upper and lower body strength training moves. Repeat for 4 cycles! It’s an efficient way to get in everything, while also using HIIT training to improve my cardio goals. I used a specific and small set of equipment for the strength portions:

20 lb kettlebell, 12-15 lb dumbbells, 10 lb medicine ball w/handles, one 6 lb ankle weight (used alternately), and a mat.

This ended up being pretty fun! Also, all that Insanity training made a basic HIIT routine feel easier. I’m counting that as a gain! 👊🏽

Total calorie burn = 385 kcals 💦

That’s 4 for 4 on workouts so far this week! Uno mas! 👍🏽

[happywhispersdream]

The Best No Equipment Workouts for Beginners

Getting started with fitness can seem daunting, especially if you don’t have access to a gym or equipment. However, some of the most effective exercises require nothing more than your own body-weight. In this comprehensive guide, we will explore a variety of no equipment workouts that are perfect for beginners. By focusing on whole body movements using just your body-weight, you can get great results without any gear.

Whether you want to improve your overall health, lose weight, or just feel stronger, body-weight training is a convenient and budget-friendly option. Simple movements like squats, lunges, and push-ups can be done anywhere and challenge all the major muscle groups. Tailoring workouts to your schedule through flexible routines from 5-60 minutes makes consistency easy. Read More

[gymaaholic]

Create your own HIIT workouts with the Gymaholic Training App

Here’s what you have to do:

🔁 Set the number of circuits (upper body, lower body, etc.)

🎯 Choose how many rounds per circuit (3-5+)

🏋️‍♀️ Pick the number of sets (intervals) per round

⏱ Change your work & rest duration (40s work / 20s rest)

✅ You’re all set

Check it out: https://www.gymaholic.co/training

[gymra]

This beginner friendly & low impact HIIT workout is safe for all fitness levels and gets you sweating in just 10 minutes with no equipment! Burn fat & calories fast while slimming down & toning up from head to toe. All the benefits of cardio/HIIT without the strain of high impact exercises.

[hopefitnessworkout-blog]

[fitnessgeekandcoffeefreak]

7.17.17 HIIT day! My body handled last week's circuit really well so I decided to try it again this week. I would love to be back doing HIIT multiple times a week but I've gotta listen to my body and take it slow. 30 seconds work. 10 seconds rest. 3 rounds. Jumping Rope Squat Jacks Jumping Rope Clean & Press Jumping Rope 10 High Knees + 10 Squat Pulses Jumping Rope Bicep Curl I totally sucked at jump rope today for whatever reason. Just felt a bit uncoordinated, I guess. It was still a very good circuit. I put a mile in on the treadmill for warm up and cool down to make sure my back was all loosened up. I finished with abs, pt exercises, and yoga. I have been really enjoying doing Sara Beth Yoga's Sunday Stretch a few times each week after my workouts. It seems to stretch in all the right places. Give it a try! I was going to conclude with "Never miss a Monday" but I read something on @frontalbread workout post this morning that resonated with me. He ended with, "Make your Monday matter". It's all about the mind, isn't it. It's more than just pushing through. Never missing is good. But making it matter and being mindful of why you are doing it means more to me on this day. Thanks, Drew. You helped shift my mindset this morning without even knowing it :)

[qrfit]

Monday:

Happy start to the week! I had a much needed restful weekend. ☺️ I even had a couple high sleep scores! So today, I was eager to get back to working on my goals and achieving some self-improvement gains. Also, peep the new workout leggings! They are very bootylicious. 🍑💥

Today, I began with functional strength training. I like this focus of weight training because it centers on compound movements and improving activities of daily living. This is so important; especially at my age. I’m still sticking with my normal weight range and duration. But, I’m also leaving something in the tank for cardio. 😉

Speaking of cardio! Lately, a major fitness goal I have been working on is cardio endurance. I’m using HIIT workouts along with steady state sessions to see these gains. Since it’s the start of the week and I’m not sore yet, I went for Insanity Max 30: Sweat Intervals! Ohhhh, my goodness. 😵‍💫 This always kicks my ass! It’s rounds and rounds of intervals with little to no recovery. Getting to the 30 minute mark is a real feat. I’m definitely hanging in there though. I completed it through the cooldown! That’s a sign that my program is working. 👊🏽

Total calorie burn = 385 kcals 🫶🏽

Great start to the week! Let’s see if I can keep the momentum going! 🙏🏽

[qrfit]

Tuesday:

Happy Natty Tuesday! ☺️ I’m definitely tired and dragging today. But, staying up to watch Michigan win the tourney after 37 years was worth it! I’ve waited a long time for that one. Still, 52 year old me wishes these games started earlier! 6 pm would be ideal! 😂

At some point, I made it out to my gym for a HIIT circuit training workout. I did 3 rounds of HIIT, followed by a lower body strength exercise, then an upper body exercise. I repeated for 5 cycles! The last stretch cycle incorporated core moves. Then, I finished with a stretch and cooldown.

Total calorie burn = 411 kcals 👊🏽

Now, I really need to get some Zzzzzs! Here’s hoping for a good night of rest. 🙏🏽