Happy Friday!! We are bringing back workouts this week, I hope you guys are ready for a great workout! I thought I would share with you a high-intensity interval training (“HIIT”) workout today since I recently added HIIT workouts back to my daily routine. I’ve dubbed this Killer Leg Workout!
Before we jump into the workout, I want to discuss with you the benefits of high-intensity interval training and what the benefits of incorporating this type of workout into your daily routine are. HIIT training is fantastic if you find it hard to find the time to workout!
As the name implies, HIIT workouts have intervals of intensity work followed by rest. This is repeated over and over for the duration of the workout. By working at your max capacity during the work sessions, you will scorch calories, making this an effective way to blast fat in a short period of time. To get the most out of this workout, you should be pushing your body to the max, past the point of comfort (but not pain), as the goals is to work as hard as possible to burn fat. Remember, after work, you get to rest.
The benefits of working out at high intensity is that you can get similar, or better calorie expenditure in shorter periods of time. It’s also been shown that because of the high intensity nature of this kind of workout, your body stays in the excess post exercise oxygen consumption or EPOC period longer. What does this means? It means you will continue to burn calories long after you are done exercising.
HIIT workouts are great, you only need to workout for 15-20 minutes a day to see improvement in both your physical appearance as well as your stamina and cardio respiratory efficiency. When I first started doing these types of exercises, I have to tell you it was amazing for me to just finish. I was a bit burnt out from my old cardio routine, as I was working out every day for 30 minutes to an hour. After two or three months of doing interval training I noticed that my mile time had decreased by about 30 seconds! I don’t know if this is because I was a little bit more used to pushing past that comfort zone or if it was from me adapting and using my muscles and more efficient ways. But either way I wasn’t going to complain! It was awesome and it was the first time I’ve ever really seen any progress with my training.
When I taught boot camp, I would remind my class that you can do anything for 20 seconds! As long as you are willing to push through to the end! You can refuel with this Mocha Cookie Protein Smoothie or Vegan Chocolate Chip Cookies! Think of those when you are working hard, not the work! Now lets get to the workout!
Killer Leg Workout
For this Killer Leg Workout I use an interval timer (I use an app on my phone). Set it for 5 rounds of 6: 20 seconds and 10 seconds. For 20 seconds, work as hard as you can, and then rest for the 10 seconds between. Don’t quit (take breaks if you need to).
Squat Jumps- Squat down low (back straight, abs engaged) then explode up, land lightly back in squat position.
Side Lunge with weights alternating – holding a weight in front of you, tighten your core and alternate lunging side to side. Get down deep in your side lunge, this is work!
Mountain Climbers – I
love hate mountain climbers – start in plank, alternate bringing knee to chest, keeping the back as flat as possible (abs engaged people)
Plie Hops – feet out wide, working those legs baby! Start in plie (like when you were in ballet when you were 6), then hop up, trying to get some air under your feet. Return to plie.
Skaters with Punch – skaters = fast side to side – like you are speed skating. Add a side punch with the opposite arm every time your feet hit the floor. This gets into your obliques (I felt this for 2 days)
Russian Twist – Back at 45 degrees from floor, abs engaged. Holding weight (optional) twist side to side keeping the back flat!
What About You?
- What’s your favorite move in this Killer Leg Workout?
- Do you do hiit workouts?
- Whats your favorite old school exercise (jumping jacks)?