At Home HIIT Workout #2
This full body HIIT workout will take only 12 minutes, so great if you are short on time but will still get your heart pumping, metabolism racing and ultimately burn fat. No equipment apart from a timer on your phone or a stop watch. If you struggle just think quality over quantity; the more you keep doing HIIT the fitter you will get and the more rep’s you will be able to perform in the time. Concentrate on good form for each exercise, you and your body will benefit more by doing this than trying to rush and not doing the exercises properly. I’ve added some links YouTube to the exercises listed to help you if you are not sure what they are.
As always with any form of exercise, please make sure you warm up properly before for a good 5 minutes at least, I usually perform a series of dynamic stretches. Also don’t attempt any exercise if you have any injury without seeking advice beforehand from a medical professional.
6 exercises. 20 seconds per exercise. 10 seconds rest after each exercise. Repeat 4 times.
Exercises in this workout are:
My Strongwoman Workout #1
My fitness goals are constantly changing. Not because I’m extremely indecisive but once I achieve a goal or discover a different fitness need I tend to revaluate where I want to be in terms of my training. This workout reflects my goal of building up my strength.
I love the idea of being strong. Nothing gives me more of a buzz than being able to deadlift more than my own bodyweight or have the stamina to do 3 rounds of Sled Drags without completely keeling over!
Below is a recent Strongwoman workout; I love this and was pleased with how much I pushed myself. I’ve recently pulled one of my hip flexors so running has been off the cards so doing this workout gave me the post-workout buzz I needed.
I am not a qualified Personal Trainer or medical professional.
All the views expressed are my own. I am an experienced runner and train regularly at the Gym. All my fitness programmes and training have been designed to suit my own fitness capabilities and goals but happy to share if you are looking for inspiration and motivation.
Before embarking on any form of exercise or fitness programme or if you have any medical issues or injuries please ensure you seek professional medical advice.
My Conditioning Workout #1
Put together by one of the PT’s at my Gym, this workout is a firm favourite of mine. I tend to do this Conditioning Session when I need a bit of a jolt fitness-wise as it gets the heart racing and I get a full-body workout during my workout session.
In terms of weight for the Deadlifts and the DB Shoulder press I tend not to go too heavy; making sure the rep’s are performed slowly and with good technique. I’d been deadlifting for a while before my PT put this element into this workout for me so anyone following this workout should really only Deadlift if they know what they are doing.
As with any workout, I always make sure that I warm up properly and if am suffering from a particular injury keep away from exercises that could potentially aggravate it. Dynamic stretches pre-session and Static stretches post-workout. This session has also introduced me to the concept of Active Rest.
So what is Active Rest?
This is also referred to by some as Active Recovery. Instead of resting completely, by adding the active rest element I’ve been able to maximise the benefits of this workout. Basically, once I’ve completed a round of exercises instead of sitting down to recover I’m continuing to exercise but at a lower intensity; I tend to use the closest exercise bike to where I am working out at the Gym. Whilst on the bike I make sure that I keep my speed between 60-70rpm so I’m keeping my heart rate from dipping and ensure that I have a good drink of what. Basically this allows my body to recover during the session and I’m making the most out of my workout. Some also incorporate stretching as part of their Active Rest , again this is maximising the time you have but also you are getting in extra stretches. If you are not able to jump on an exercise bike then you could try Jumping Jacks, Mountain Climbers, jump on a treadmill or perform burpees. Just keep moving! Another way is to take that time to stretch the muscles that you have just exercised.
Feel free to take ideas from this workout, I’m not professionally qualified and this was put together by a PT who understands my abilities and knows my level of fitness. I’ve shared this really to give other ideas as to what you can incorporate into achieve a full body workout. The concept of Active Rest is something I recommend anyone having a go at least once, I am a fan of it especially as it keeps me focused on the time between each round of exercises and motivated to move to the next round!
Does any one else incorporate Active Rest in their Workouts?