Sweatin' that Cardio: The benefits of Intervals

Tank completely soaked- there's a reason I didn't bother putting on makeup yet today.  

Only a few dry spots at the bottom of the shorts

This might sound weird or even gross to some (or most.. Ha), but I love that point in my workout when I'm dripping sweat.  There is just something about sweat dripping off your nose, chin, and eyelashes that feels good!  

Today I did the stair master. Its one of my favorite cardio workouts, and I try to fit it in once a week. One of the reasons I love it so much is because I sweat a lot, which always helps me feel like I got a great workout in. 

As sometimes cardio can get monotonous and feel like a drudgery, here is a HUGE tip: Do interval training. Not necessarily every time, but often. There's so many reasons why it will do your body good, but here are some of my favorites.

#1. It will keep you motivated and focused through your workout. Think of it like setting mini goals as you go along. 

#2.  It will improve your fitness. What's the best way to get in better shape? Push that limit multiple times in a workout. That limit is called your anaerobic threshold, and as it gets higher your fitness improves.

#3.  You will burn more calories. I'm not just talking about during your workout, but also after you are all done. This is called EPOC (exercise post oxygen consumption).  If you push your limit with some higher intensity cardio, you'll be burning a higher amount of calories per minute for the next hour or two after your done. 

#4 Intervals come in many varieties. Intervals can help you keep your workouts different and fresh! Do hills, long intervals (3-6 minutes), short intervals (30 seconds- 90 seconds). You can do them outside running or biking, or on any cardio equipment (bike, elliptical, stair master, treadmill, etc.)

So CHEERS (in the form of a large glass of ice water) to Intervals!!  Let's all embrace the SWEAT!  

Timed Body Weight Circuit w/ Bonus Arms and Abs

You'll love this!

We did a 'fun' workout yesterday that has been one to remember days after (if you know what I mean).  The main event of this workout is the timed body weight circuit, but if you have access to gym equipment and want to add the bonus ABS and ARMS, then do the additional weights before you jump in to the timed part.

Arms:

10-15 Push-up with a crunch on the stability ball

10 /arm Bicep 90 degree hold with bicep curl 

10-15 front raises with a twist (we used a plate)

Abs:

20 BOSU in and outs with weight (we used an 8 lbs. medicine ball)

20 Jackknives

20 Stability Ball leg raises

Timed Body Weight Circuit:

Complete 2 rounds of each set with no rest in between.  Then take a short 30 second-1 minute break before moving on to the next set of 2 exercises. Repeat all over again if you are game. 

30 sec Burpees

60 sec Plank

30 sec High knees

60 sec Reverse lunges

30 sec Mountain climbers

60 sec Reverse Crunches

30 sec Squat jumps

60 sec Wall sit

30 sec Triceps dip

60 sec Speed skaters

Total Body Lift with Running

We had a great workout today! I loved it so much that I had to share!  This workout is a total body lift with 2 minutes of running at the end of each set. Each circuit contains one or two weighted exercise and a higher intensity body weight exercise.  Try and complete 2-3 rounds of each circuit.  There is also an ab circuit at the end of the workout.  Complete each of the exercises for 1 minute followed by 15 seconds of recovery time.  

Total Body Lift w/ Running

**Complete each exercise for 1 minute, with 15 seconds rest/recovery

Medicine ball squat, curl, press
1- arm, 1- leg dumbbell row (30 seconds each side)
Knee to elbow in pushup position
-Run 2 minutes
**Complete 2-3 rounds

Medicine ball burpee with jump
1- arm dumbbell swing (30 seconds each arm)
Squat hold in and out
-Run 2 minutes
**Complete 2-3 rounds

Stationary lunge to shoulder press
2-point high plank (30 seconds each side)
8 mountain climber to 8 squat hops (hold squat position)
-Run 2 minutes
**Complete 2-3 rounds

ABS:
Dumbbell overhead alternating crunch to knee
Heels to heaven with weight
Plank with knee taps
**Complete 2-3 rounds.

Medicine ball squat, curl, press

 

1- arm, 1-leg dumbbell row

 

Knee to elbow

Medicine Ball burpee with a jump

1- arm dumbbell swing (switch sides at 30 seconds)

 

Squat hold in and outs

Stationary lunge with shoulder press

 

2-point plank (switch sides at 30 seconds)

 

8 mountain climber, to 8 squat hops (hold squat position)

ABS:

Dumbbell overhead alternating crunch to knee

 

Weighted heels to heaven

 

Plank hold with knee taps

We Like to Party! {The Birthday Workout}

We have started a birthday tradition in our workout group over this past year.  When it is someone's birthday they are given a super hard workout as their present!  It's a wonderful idea, don't you think?!  It's almost like we are sticking it to the aging process and saying that a bigger number on paper doesn't mean anything.  It could also represent the start to a strong and healthy year!
 
Well, this last week was MY birthday, so of course I couldn't let anyone down and had to make it a tough one.  I had already completed 2 hours of cardio (exactly what I wanted to do on my day.... I know, call me crazy), and was ready for a good, hard weight training circuit with my workout group.  Let's just say I didn't dissapoint!  ;) 
 
So on your big day, here is my birthday gift to you! 

{The Birthday Workout}

• Complete each exercise for 1 minute with 10-15 seconds recover in between
• Complete 3 sets of each circuit

Circuit #1
Dumbbell plank walks
Dumbbell squat to shoulder press
Medicine ball berry picker slams
Lat Pulldown
Squat pulley to upright row
 
Circuit #2
Hops to squat over the BOSU ball
Burpees with a hop on the step
Stability Ball pushup w crunch
Medicine ball high knee with foot taps
Plank with knee taps

15 Minute Workout

“I don’t have TIME to workout!”….  We hear it (and might even say it) all the time.   It's true that most of us are busy and some of us are SUPER busy, but I truly believe that we all can find 15 minutes in our day to workout out, at least on MOST days of the week.  So for those “15 minute days”, I give you the 15 minute workout:

 

15 Minute Workout:

1 minute jump rope

1 minute plank to pushup

1 minute high knees

1 minute burpees

1 minute bicycle crunch

1 minute squat hold with punches

1 minute push-ups

*Repeat

 

 

Sprint Intervals.... FAST is FIT

If you want to burn the most calories per minute possible, sprinting is at the top of the list!  Of course you can't just sprint for your entire 30 minute or hour workout, but you can do INTERVALS! 

Sprinters are some of the leanest athletes out there because they do sprint intervals (i.e. this is how they train).  Of course to get the muscularity they have, they are combining their running workouts with some serious weight training. 

ALSO.... if you play any sports and don't want to lose your competitive edge, sprint intervals are a great training tool. 

I try to do some type of sprint intervals as a part of my weekly training.  This is the running section of my workout today.  Good Luck!!!

Let's TORCH some Calories

• 7 miles total: 
• 1 mile warmup
• 6 x 200 yard sprints (on a treadmill I run .15 of a mile to represent a 200 yard run, because it takes some time for the treadmill to speed up
• 4 x 400 yard sprints (about .25 of a mile)
• 2 x 800 yard sprints (about .5 of a mile)

• For the recovery jogs in between each sprint, complete the same distance that you just sprinted. For example, after a 200 yard sprint (.15 of a mile), jog- or walk if you need to- for 200 yards (.15) before you sprint the next 200 yards.
• Jog or walk for the remaining .2 of a mile left at the end of the workout as your cool down, to complete a total of 7 miles.

You'll "like" this one.... when it's over!

Today's workout was top notch!  We were all pretty much exhausted when we finished.  We often do what I like to call a "treadmill workout", but today I wanted to mix up the normal regimen.  When we were all done, someone commented, "I know it's a good workout when I can't finish it."  And my reply was, "I love it when you give it your all!" 

So give this all you've got and enjoy the burn!

The "You'll LIKE This One" Workout:

• Total workout time: 40-45 minutes
• Complete each exercise for 30 seconds followed by 10 seconds of recovery time. Complete the exercise 4 times in a row.
• Total time should be 2 minutes and 30 seconds before moving on to the run.
• Run for 2 minutes and 30 seconds.
• Adjust your running speed according to your fitnesss level. Try to run at 75-85% of your maximal effort.

High knees
       - Run
Pushups
       - Run
Jump Squats
       - Run
Situps w punches
       - Run
Donkey kicks
       - Run
Mountain Climbers
       - Run
Burpees
       -Run
Weighted BOSU crunches
       - Run

Funday Monday

Have you ever stepped on the scale Monday morning and said to yourself, "Wow, I have a lot of work to do today!"...?  Well, that was me this morning.  Luckily, much of that Monday morning weight is usually water retention, and luckily after a hard workout, I am able to sweat a lot of it off.

As silly as it sounds, I love Monday workouts. They usually feel harder than other days after taking Sunday off, but at the same time, I usually make them harder since I took Sunday off.  After they are all over, I'm back on track and feeling good again.  (Gotta love those endorphins, right?!)  Here is a great "Funday Monday" workout to get your week started off on the right foot!

• Complete each exercise for 1 minute with a 10-15 second recovery/transition in between exercises
• Complete 3 rounds for each circuit.

Circuit #1
Dumbbell squat to press
Sideways hops over the box
Dumbbell plank walks
Sprint

Circuit #2
Walking lunges with bicep curl
Forward split jumps on the box
Medicine Ball striders
Sprint

Circuit #3
Plank on the stability ball with knee to elbow
Jump squats from seated position on box
Assisted pullups
Sprint

Don't forget your cardio!!!  We've got calories to burn!

Yasso 800s
Complete an 800 meter run (pretty much 1/2 mile)
Recover with a jog or speed walk for the same amount of time it took you to complete the 800 run
Repeat
** Try to complete at least 4, but do as many as you can.  Eventually try to complete 6-10.

Total body weight & treadmill workout- You need this one!

One of my favorite workouts- especially when I'm short on time- is an interval workout on the treadmill combined with some strength exercises.  I like to change up the work interval time, the number of exercises, and the time on the treadmill. 

Today we did some sprint work on the treadmill as the running time was only 1 minute.  The combined exercises were also pretty intense.  Needless to say... you should do it!

**This type of workout usually works best with a couple of workout buddies if the treadmill will stop if you are not using it.  If the treadmill will keep going while you are not on it, then go ahead and get 'er done alone. 

50 seconds - 1 minute work time/ 10-15 seconds recovery time

CIRCUIT #1 - Complete 3 rounds

• Dumbbell alternating bent over rows
• Sliding plate pikes  
• (start in a pushup position with your feet on a weigted plate- we used a 25 lb. Using your core, slide the weight with your feet toward your hands, keeping your legs straight ending in a pike position with your butt in the air)
• RUN

CIRCUIT #2 - Compete 3 rounds

• Squat with 1-arm dumbbell shoulder press (switch arms halfway)
• High knee foot taps (on bench or medicine ball)
• RUN

CIRCUIT #3 - Complete 3 rounds

• Mountain climbers
• Hops over the box or a BOSU ball
• (keep one foot on the box/BOSU ball at all times.  Press with that foot and jump over to the other side, switching the foot that is now on the box.)
• RUN

Total exercise time: 30-40 minutes, depening on choosen work time and rest time. 

15 Minute Calorie Killer

I know that many of us are super busy and often times we use this as an excuse to not get your workout in.  But with this workout, you can stop using that excuse and start getting results!
-Your Welcome

This workout uses a specific form of high intensity interval training (HIIT) called Tabata training.  Check out the link to the definition and background research on both of these terms.  But trust me, they are the answers to many of your fitness plateaus and weight loss frustrations.

Wikipedia definitions of HIIT and Tabata

Now on to the workout.  This includes 3 Tabata circuits- so prepare to get some work done!

1 Tabata circuit equals 8 rounds of 20 seconds of work and 10 seconds rest periods.  This will be a total of 4 minutes

Tabata Circuit #1
8 rounds of:
20 seconds of Burpees (pushup and a jump)
10 seconds rest

After completion of 8 rounds (4 minutes) Rest 1-2 minutes

Tabata Circuit #2
8 rounds of:
20 seconds of Moutain Climbers
10 seconds rest

After completion of 8 rounds (4 minutes) Rest 1-2 minutes

Tabata Circuit #3
8 rounds of:
20 seconds of lunge jumps (I know... hate me now, love me later)
10 seconds rest

After this 15 minute workout you will be burning calories for the rest of the day... You're welcome!

But I Just Want to TONE

“But I Just Want to TONE”.....

Wow! I wish I could have a nickel every time I heard someone tell me this!  How many times have you heard this statement or even said it yourself?!  Does anybody even know what the word “tone” really means? Tone is actually a state of the muscle.  It is defined as the constant state of partial contraction of the muscles. So everyone is constantly experiencing muscle tone.

We probably realize what one is trying to say with the phrase, “I want to tone up.”  You want to be able to see muscle definition and by losing the fat around the muscle, right?  Well this is done by losing or burning off the layer of fat covering the muscle.  So the question is how is this best accomplished?  Many people, especially females think this is best done by lifting light weights with high repetitions.  They do this because they don't want to “bulk up” or “get big” they just want to “tone”, right?!.... WRONG!   As was stated earlier, in order to see muscle definition, the layer of fat surrounding the muscle needs to go.  Do you really think that a person is burning more calories and more fat by using those 3 lb and 5 lb dumbbells or by busting out the 10's, 15's and 20's?  And women, you are not going to get “big”!  Women do not have the high levels of testosterone like men and thus cannot put muscle mass on like they can.  This is especially if they are following a healthy diet and not over consuming calories.

So basically the best way to lean down and get muscle definition (not tone) is to burn off or lose the layer of fat surrounding the muscle.  This is best accomplished by increasing your overall calorie burn and decreasing your calorie intake with a healthier diet.  In order to burn more calories you need to increase your heart rate or work rate.  The higher your heart rate, the more calories and fat you are burning. Here are just a few tips to really rev up your workout, increase your heart rate and burn more calories, resulting in a leaner, more defined body!

·        Decrease your rest time in between exercises. 

·        Increase the ‘load’ or the weight you are lifting

·        Increase time under tension (increase your sets and repetitions)

·       Work out large muscles groups (larger muscles like legs, chest, back and abs burn more calories than your smaller muscles)

·       Do complex exercises.  Instead of just doing a squat or a lunge, include an arm curl or shoulder     press with it.

·       Include high intensity intervals in your weight lifting and cardio workouts.

 

Check out the Workouts Below that will do more than “Tone” they will get you STRONG and LEAN!

Treadmill Interval Hill Workout

This can be done outdoors on a hill as well.

1 minute Sprint at flat
       90 second Recovery
1 minute Sprint at 3% incline
       90 second Recovery
1 minute Sprint at 6% incline
       90 second Recovery

1 minute Sprint at 9% incline
       90 second Recovery
1 minute Sprint at 12% incline
       90 second Recovery

Repeat 2-5 times depending on level of conditioning

Kettlebell Inferno

Complete each exercise with zero to little rest between exercises. Rest after each circuit.  Use a kettlebell weight that will work for all of the exercises below.

30 seconds of Kettlebell Swings
30 seconds of Right Arm Kettlebell Snatch
30 seconds of Right Arm Kettlebell Push Press
30 seconds of Right Arm Overhead Walking Lunges with Kettlebell
30 second Sprint

Rest 90 seconds then repeat on left arm. Aim for completing at least two circuits on each arm (4 total rounds).

Vacation is always better with EXERCISE!

I am on vacation this week, enjoying the beautiful Carmel, California and staying right on the breathtaking Pebble Beach Golf Course.  While I enjoy taking a break from the routine of life and chilling a bit, I can't really enjoy it without getting my workout in!  I love taking the opportunity to run 17-mile drive, but a full week of just running doesn't quite do it.  Try the workout below at home or while on the road. 

Perform each exercise for 1 minute, then rest anywhere from 10 seconds to 1 minute (as needed- depending on your fitness level).  Complete each exercise in the following order and then repeat.  Complete 2-3 sets.

The Body weight Metabolic Circuit

Static squat in and out jump

Mountain Climbers

Rest

Squat jack

One-leg burpee (switch legs halfway)

Rest

Pushup to plank

Body weight squat (or jump squat)

Rest

Shoulder pushups

Lunge Jumps

Rest

Shoulder taps (in pushup position)

5-dot drill

Rest

Bicycle crunch

Duck walk

Rest

Side to side hops

Knee to elbow (in hang plank or low plank position)

Rest

Reverse lunges

pushups

Rest