Tag Archives: high intensity interval training

Weekend Challenge: Burn 200 calories in 2.5 mintues

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The holidays are coming and everyone knows things starts to get even busier than usual. A lot of times that can mean workouts start to slip, just when we need them most… holiday treats I’m looking at you. Good news! A recent study showed that 2.5 minutes of intense exercise raises your metabolism enough to burn 200 calories over a 24 hour period. This is great, so even if you can’t fit in your regular workout, everyone can find 2 and a half minutes!

I’ve complied a list of exercises you can do for the 2.5 minutes and a few different ways to get those 2.5 minutes. Pick one or more of the exercises. You can do 5×30 seconds intervals with 30 seconds to one minute of rest between intervals.  Or, you could do 2×1 minute intervals and one 30 seconds intervals with a short rest period between intervals. Or you could do tababta protocol with 20 seconds of work and 10 seconds of rest for 4 minutes.

Make sure you perform the intervals at as close to 100% perfect intensity as possible, that isthe best way to get the most bang for your buck. Now full disclosure when you add the rest the workout gets closer to about 10 mintues but it is still about 2.5 mintues of intense work.

So this weekend, give this workout a try. SInce you can do some of these exercises in your living room, you could even try two or three of these 2.5 minutes workouts in a day!

When working out, find the latest sports nutrition offers online.

Happy Workout!

-Caitlin

Printable Workout: 15 Minute Fat Burner

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This is the perfect workout if you are pressed for time..and who isn’t?  It’s short and to the point with high intensity cardio and strength moves to get you super sweaty and totally toned! You don’t need any equipment, so do this workout first thing in the morning before you start your day, when you get home from work while dinner is in the oven, in your dorm room, in the backyard, in your living room…bottom line you can do this anywhere. It only takes 15 minutes so you can fit into your busy schedule.

Start with a 5 minute warm up of light jogging or jogging in place and then take it right into the workout. Take breaks when you need them, and as you get more advanced  try to take fewer and shorter breaks. This one is tough but remember it’s only 15 minutes!

You can print the workout here.15 minute fat burner

Happy Workout!

-Caitlin

Printable Workout: Fat Burning Circuit – Say “Bye Bye Inches”!

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I love a good cardio and strength circuit and this is one I’ve had in heavy rotation for a few weeks. You only need a pair of dumbbells and a step or bench for step ups and you can do this entire workout in your living room, dorm room or even outside.

This is one of my favorite breakdowns and I used to teach this class all the time in my high intensity training or toning classes. In each circuit you’ll start with an upper body exercise, then do a lower body exercise, they do a combo exercise then finish with a 60 second cardio sprint. Make sure your really hit the cardio part hard and you will be dripping sweat in no time!

Try to do this workout 2 or 3 times a week and you’ll burn fat and tone your muscles which is the perfect recipe for melting away inches! You can get the printable version with exercise descriptions here. fitfabcities.com fat burning circuit workout

Happy Workout!

-Caitlin

Printable Workout: 3 Different of Interval Workouts

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Interval workouts are one of my favorite ways to beat workout boredom, plus it helps that these workouts burn a lot of calories in a pretty short amount of time. Sometimes I can get stuck in doing the same types of intervals (30 seconds on 30 seconds off) so I put together a “cheat sheet” with different types of interval workouts to get the creative juices flowing.

There is a tabata breakdown, pyramid breakdown and one of the circuits workout formats I like to use. You can do cardio exercises, strength exercises or a combination of the two  for each of these formats, and you’ll see how something as simple as changing the type of interval training you do, will really increase the effectiveness of your workout. Plus, I always find having a new workout motivates me to get to the gym!

It’s always a good idea to try something new and keep your body guessing so I hope this cheat sheet is helpful. I’m really into tabata training lately, but let me know which workout is your favorite!

You can get the printable version with additional instructions here. 3 different interval training workouts

Happy Workout!

-Caitlin

 

Cardio Workout Video: High Intensity Training, Tabata Workout (HIIT)

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I love workouts that get you in and out of the gym quickly and this high intensity training (HIIT) tabata training workout does just that. So here is how it works….Tabata protocol has you do 20 seconds of high intensity work followed by 10 seconds of rest and you can do any kind of intense interval from sprints to burpees to pushups. You complete that pattern back and forth for a full four minute block, take a much needed break then put those four minute blocks together to make up an 8, 12, 16 or 20 minute workout.

I teach Tabata training in my classes all the time and everyone loves it since it makes class fly by. (In fact this particular workout is one of the ones I recently taught:) Another great thing, Tabata protocol has been scientifically proven to be the workout that burns the most calories in the least amount of time and high intensity interval training is one of the best ways to flatten your abs and reshape your body. (I’m not kidding, click here and check out the benefits section.) The whole workout is complete in 16 -24 minutes. Oh yeah, and if that wasn’t enough to make you fall in love with Tabata, it also raises your metabolism for the next 24-36 hours so you burn an additional 1o0-150 calorie watching Emily take down the Graysons on Revenge (my new obsession) or someone start a fight on Real Housewives (my forever obsession). Who doesn’t love that? :)

Here is the workout breakdown

Round 1

  • 20 second interval: high knees
  • 10 second rest
  • 20 seconds interval: squat press
  • 10 seconds rest
  • repeat for 4 minutes

Take a break

Round 2

  • 20 second interval: spider knees
  • 10 seconds rest
  • 20 second interval: plie with an upright row
  • 10 second rest
  • repeat for 4 minutes

Repeat Round 1 and Round 2 two to three more times to make a 16-24 minute workout