The other day I didn’t have enough time to fit in my cardio of choice, so instead I did a HIIT (High Intensity Interval Training) with boxing instead to burn the same amount of calories at a much shorter time. One of the most popular reasons people for why people are not working out is not having enough time, and if you are one of those people, you can shorten your exercising time significantly by doing HIIT. Other benefits of HIIT over steady-state cardio include improving your VO2 Max more and burning more calories after your workout.
You can setup a HIIT routine with various types of exercises as long as you can vary your exercising intensity, that includes running, swimming, boxing, lifting weights, and bodyweight exercises. ⬇️To setup a beginner HIIT routine⬇️
you would do cycles of:
30 seconds of work (high intensity) - you should aim to go all out during the work period
30 seconds of recovery (low intensity) - continue to perform the exercise but at a significantly lower pace to allow you to catch your breath
Start with 10 cycles, and work your way up to 15-20 cycles. Once your endurance improves, you can increase the work and recovery to 1 minute work and 1 minute recovery cycles instead, and do 8 cycles and work your way up to 10-15 cycles.
Before and after the HIIT intervals you should incorporate 5 minutes of warm-up and cool down to make sure your body is ready to take on the higher intensity workout and prevent injuries. ⬆️
Stop wasting time in the gym and learn how to BURN MORE FAT!🔥💦
Something I am VERY passionate about is the EFFORT (or lack there of) you put in. In my opinion, 95% of people do not try as hard as they should during their workouts. We complain about being overweight &/or wanting to see more results but we are not TRYING!
One way I love to burn maximum calories in a short amount of time is with supersets. A superset is when you perform 2 (or more) exercises back to back with little to no rest. Your rest period should be AFTER the last exercise NOT in between the first and second exercise.
I see too many people performing supersets wrong, so I want to educate you on the correct way so you can burn more calories in less time and see more results!
🔊Make sure your sound is ON and swipe to see how NOT to do a superset, then swipe to see the CORRECT way to do a superset.
Was this video helpful? Comment below & let me know if this motivated you to try harder during your superset exercises!👇🏼
Dual Kettlebells 🤯
[tag your workout partner in the comments below]👇🏼
Bookmark these exercises to try next time you have 2 kettlebells handy ↗️
Below are 4️⃣ benefits of dual Kettlebell training👇🏼
✅ Increases Loading Potential (ability to load joints = functional strength)
✅ Balances Movement Asymmetries (and posture)
✅ Unilateral Scapular (shoulder) Control
✅ Grip Strength (which is CRUCIAL for scapular stability while pushing or pressing overhead)
Here are my✌🏼dual kettlebell go-to exercises👇🏼
1️⃣ Dual Kettlebell Transverse Swings x 15-20 each side
2️⃣ Dual Kettlebell Hang Clean Squat Thrusters x 10-15
✳️ Pro-Tip: Superset (perform these exercises back-to-back with minimal rest in between) to maximize the metabolic benefits of these 2 exercises 📈
Let me know what you think - I would love your feedback 🙏🏼
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Great morning family!!! I wanted to share part of the workout I did yesterday in case anyone needed something to do today! It’s a nice little HIIT workout!
Do for 3 rounds:
1. Alt lunge hops: 20 reps (modification: leave out the hop.
2. Alt bent over rows: 20 reps.
3. Oblique mountain climbers with push-up. 6 sets (modification: do the push-up on your knees if need be). 4.Alt lunge to squat. 20 reps (modification: keep the dumbbells at your side). 5. Sit up into an overhead press. 10 reps.
6. NOT VIDEOED: Russian Twist. 20 reps (modification: keep your feet on the ground)
Make sure your drinking water. This will massively help with achieving your goals! @elitesk1
Prêts pour le Training de la semaine les gars ?! 💪
Comme d'hab, je reste pour l'instant sur un HIIT de 8 minutes bien intense. 😉
Cette semaine j'introduis une variante de Planche et de Jumping Jacks.
4 exercices - 3 rounds - 8 minutes au total
⏺️Push-Ups - Close to Wide
⏺️Plank - Forearm to Hand
⏺️Jumping Jacks - Seal
J'ai configuré mon timer comme sur la dernière photo. Avec 20sec de Prep pour bien me placer et lancer ma playlist. 😉
Si ça vous dit faites-le vous aussi, ça ne prend que 8 minutes. 🔥
🍃 Dites-moi ce que vous pensez de ces variantes dans les commentaires. 🤗
Likez et taguez un ami qui a envie de bouger aussi ! 👍
⭐ En complément, retrouvez sur notre blog votre guide 100% GRATUIT:
📓 "9 Points Essentiels pour Réussir votre Transition Vegan"
🍃 Prenez bien soin de vous !
🎵 Song : NEFFEX - Grateful [Copyright Free]
What if I told you there was never going to be a “perfect” time to make a change? Get real.. you’re never gonna have a month where there’s just NOTHING going on. There’s always a holiday, a family get-together, a vacation, a work party. There’s always SOMETHING.
So many people tell me, “I can’t change because of this, I can’t eat better because of that.” Then others tell me, “I’m super busy but what the heck...I have to try despite it all.” Those who do the latter experience SUCCESS. The FASTer Way To Fat Loss® is tailored for a busy person. It fits into what you’re doing, not the other way around. That’s what makes it a lifestyle!
On May 6th, I’m gearing up to lead a group of women and men who are sick of the habits that are making them exhausted for all of these hectic months. We will learn to fuel our bodies with the foods we were designed to eat and to maximize our time working out. Do you want in too? Send me a message for details or click the link in my bio! The time is now.
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💪🏻Sumate y vas a comprender por qué cada día somos más.
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I was really struggling with fatigue and pain in both my hips this weekend. But I try to never skip the gym because even when I feel like I’m too tired to get it done, I always feel so much better and energetic after I’m done. @fitnesswithjonathan always kicks my ass and pulls strength out that I didn’t know I had 💪
Is this how you flex? 🤔 😅like i said in my story, this day started out great, got a little rough 🌧, but actually ended pretty well! Did another great home workout, a much needed stress relief before one of my biggest exams of the year tomorrow 😬I’m not gonna go too far into my day because it is wayyyyy past my bedtime 😅😂😴 but I’ll put the workout down below! Same thing as last time with 3 rounds of 12-15 reps per exercise with little to no rest between exercises, and short break between rounds 🔥💦
🌜push ups 🌜lunge jump
🌜squat to calf raise 🌜elevated mountain climbers 🌜Bulgarian split squat 🌜plank twists 🌜glute kickbacks .