Walking or running at the same pace and the same length all the time isn’t going to shock weight off your body. If you find that your weight loss has stalled and you are doing what you have always been doing to lose weight…it’s time to switch it up.
Long runs are great. They should be done once or twice a week. If your goal is to run a marathon or become a better runner then do it more. If your goal is to change your body composition it’s time to try HIIT!
Our bodies are amazing but part of that is that it gets really good at what we do over and over. So if you do the same workouts over and over your body gets better at doing them. If your goal is to lose weight, then you need to shock your body!
You need to do different workouts, use different weight. Shake it up! I am very passionate about this. Being someone that was running up to an hour and a half a day everyday and not losing weight… this changed my life!
I now only do about 30 minutes of cardio, 5 days a week and am smaller and more lean then ever!
High Intensity Interval Training
HIIT is all about doing short bursts of intense exercise followed by short amounts of rest.
Treadmill Examples:
- Walking on an incline on a treadmill for 3 minutes then sprinting for 30 seconds and repeating for 30 minutes
- Walk 1 minute then run 1 minute – repeat for 30 minutes
Put this into your workouts 3 times a week and you will see and feel a difference in your body, experience quicker weight loss and improve your endurance and overall fitness level.
HIIT Examples
High Intensity Interval Workout – Get High – Get Low
This can be done at a track or on a treadmill popping off to do the sets. This is to be done for a total of 35 minutes. The cardio portions are to be done at a 70%-80% Intensity.
Warm Up – 5 Min Cardio of Choice
Set (Repeat until 35 minutes is up!):
- Push-Ups 12x
- Tuck Jumps 10x
- Show and Go’s 12x
- Jump Squats 12x
- 3-Jacks and a Fly 5x
- 5 Min Cardio of Choice (70%) – Last 30 Seconds Sprint (95%)
Cool Down – 5 Min Cardio of Choice
High Intensity Interval Workout – Move it to Lose it!
Warm Up – 5 Min Cardio of Choice
Set (Repeat until 35 minutes is up!):
- Incline Walk (70%) 6 Minutes
- Push – Ups 12x
- Squat Jumps 12x
- Plank 30 Seconds
Cool Down – 5 Min Cardio of Choice
Task for the Day
Your task for today is to add HIIT into your workout routine! Try the examples above or simply add intervals into your weight training program.
For a more structured program check out our Bikini Body Program below!
Bikini Body Program
Our Bikini Body Program is based on this principle! It is a 12 week program with amazing workouts! Every 4 weeks your nutrition and workouts change so that you’re body never gets comfortable.
High Intensity Interval Training is the main type of training in the program in combination with steady state training such as jogging and walking.
For more info about the Bikini Body Program click here.
Reminder: Drink 2.5L of water today!
P.S. Did you arrive here via Stumbleupon? This tip is number 14 of a 31 part free email course called 31 Tips to a Healthier You on how to improve your health and jumpstart your weight loss one day at a time. Learn more about it by signing up here.
*Please be sure to consult a physician before embarking on any weight loss program. These tips are meant to be part of a healthy lifestyle and are not in any way meant to cure disease.
