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Tag Archives: HIIT

Burn Your Fat With Intervals – Thursday Run


I am starting a new series to give you a workout or information pertaining to running.  Keep me honest if I fall off.  As you can imagine – regular life can be hectic but since running is a significant part of my workout routine – makes sense I dedicate a segment of this blog on the subject where YOU the reader can expect regular content.  So here goes!

I don’t know about you but one think I learned while in boot camp with Monte Sanders is that SPRINTS will burn the FAT long after you are done.  You may not like them, you may get tired and worn out but they WORK to shrink your middle and to get your ripped.  With that said – here is a nice interval workout I found on Popsugar that is sure to whip you right into shape.  Don’t be intimidated by the speed – YOU CAN DO THIS!

Focus on your breathing to deliver oxygen to those hard working muscles.  Try this workout and let me know what you think.  Please consult a physician before starting any new workout program and adjust to your own fitness level.

Time

Speed

Incline

RPE

0-5

6.0

1.0

4-6

5-6

8.0

1.0

7-8

6-7

4.0

1.0

3-4

7-8

8.0

1.0

7-8

8-9

4.0

3-4

9-10

8.1

1.0

7-8

10-11

4.0

1.0

3-4

11-12

8.1

1.0

7-8

12-13

4.0

1.0

3-4

13-14

8.2

1.0

8-9

14-15

4.0

1.0

3-4

15-16

8.2

1.0

8-9

16-17

3.8

1.0

3-4

17-18

8.3

1.0

8-9

18-19

3.8

1.0

3-4

19-20

8.3

1.0

8-10

20-21

3.6

1.0

3-4

21-22

8.4

1.0

9-10

22-23

3.6

1.0

3-4

23-24

8.4

1.0

9-10

24-26

3.6

3.0

4-5

26-30

6.0

1.0

5-6

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Follow us on Instagram @FemmeFitaleFitClub

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness

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Gymboss Is The Boss Giveaway (CLOSED)


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Are you short on time?  Do you get bored doing the same thing over and over again for hours on end?  Are you trying to get that six pack to show?  Are you trying to burn extra fat, not just lose weight?  Then you sound like a perfect candidate for interval training.  All fitness enthusiasts need to have the right tools to help them meet their goals.  The Gymboss Interval Timer is the perfect tool for interval training.  Especially when you are training alone.

I first learned of Gymboss through Bodyrock.tv many many moons ago in 2009.  The exerciser on that channel would constantly talk about her Gymboss and I realized if I wanted to be able to interval train solo I would need one so I purchased my first one back in 2009.  Fast forward to 2013 and I still use it on a regular basis whether doing intervals with jump rope, push ups and jumping jacks OR walk/jog/sprinting around my neighborhood track – this interval timer helps get the job done.  I haven’t even had to change the battery!  It is reliable, easy to set up…it counts 2 sets of intervals and can even be used as a timer if you change the mode.  They also offer videos on Youtube to help you with orientation and initial set up.  It is really a small yet POWERFUL tool for interval training.

I have attached an amazing infographic on the benefits and different methods of interval training.  Be sure to check it out.  I learned a lot from reading it.
The Complete Guide to Interval Training

More Health and Fitness News & Tips at Greatist.

After reading all of that it gets you hyped to try it for yourself right?  Well my certified personal trainer put together these interval workouts for all of you to try.   Try them out and leave a comment on how you did.  Better yet – post a PHOTO of you during or after your interval training!  One thing we love here at Femme Fitale Fit Club are photos of folks putting in the work!!!

Workout 1

20 squats
15-20 push ups
45 seconds of mountain climbers

20-30 alternating lunges
20 dips
25 jump squats

20 step up on each leg
30 seconds of side plank on each side
15 squat thrusts

15 one legged squats on each leg
20 wide arm push ups. When you come down your arms should be at a 90′ angle
1 min of jump roping or 100 jumps in place

Repeat sequence 3 times

Abs
20 leg lifts
20 V ups
45 sec plank

Workout 2

Walking lunge w/12 pd weights
Squat and bicep curl
Reverse flyes

Side lunge w/12-15 pd weights
Squat and hammer curl
Row w/15 pound weight

Turned out squats with one 20pd weight
Chest Press with 20 pd weights
Kick backs with  12-15pd weight

Walking side squats with 20pd weight in each  hand
Push ups on the floor or bench. As you go down you will alternating lifting each leg

Abs
Bicycles 30xs
Heel taps 20xs
Pilates 100’s
Plank to push up position 20xs

Now on to the giveaway…Gymboss was kind enough to sponsor this contest and one lucky winner will win a Gymboss Interval Timer (color and design of their choice).  I stand behind this tool and think it is amazing and believe you will to.  Below are the rules for entry.  Click on Rafflecopter to actually enter.  Good luck and happy interval training!!!

Here’s the contest (the more you do, the better your chances):

  • “LIKE” the Femme Fitale Fit Club Facebook page (if you have already liked our page that counts)
  • “LIKE” the Gymboss Timer  Facebook page (if you have already liked their page that counts)
  • Follow @DSTPRL on Twitter
  • Post a photo of you doing intervals on the Femme Fitale Fit Club Facebook page and use hashtag #fffcgymboss so we can find it easily – you can post a different photo daily to increase your chances to win
  • Follow @Femmefitalefitclub on Instagram

ENTER GIVEAWAY HERE —->GYMBOSS GIVEAWAY

Additional information:

  1. The contest will run from midnight Monday, June 24, 2013 – Monday, July 1, 2013 at 11:59 pm.
  2. The contest is open to legal residents of the 50 United States, the District of Columbia (U.S.) and Puerto Rico, age 18 or older at the time of entry. Void outside the U.S.
  3. Once the contest is closed, no new entries will be accepted.
  4. A winner will be randomly selected and announced the week of July 1st.

It’s that simple.

Spread the word, tell your family and friends and start submitting your entries.

Good Luck!

Disclosure:  I have not been personally compensated in any form or fashion for hosting or promoting this giveaway.

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at Facebook at www.facebook.com/FemmeFitaleFitness


Body Weight Interval Training


Just kidding.  I enjoy cardio.  Helps me clear my mind.  Make sure you get out of it what you need.  I enjoy bodyweight workouts because they work the entire body and you don’t need a gym or hand weights.  Give it all you got and mind over matter.  Nothing succeeds like success.  Now let’s GO and leave a comment telling me how well you executed this workout.

Body Weight Interval Training
Exercise Activity Time Rest Time Sets
Low Jacks 15 sec 15 sec 4
Dynamic Push   Ups 15 sec 15 sec 4
Jump Squats 15 sec 15 sec 4
Half Burpees 15 sec 15 sec 4
One leg side   jump lunge 15 sec 15 sec 4
Pull Ups 15 sec 15 sec 4
Step Jumps 15 sec 15 sec 4
Dancing Crab 15 sec 15 sec 4
Butt Lift and   Toe Touch 15 sec 15 sec 4
Twist Jump 15 sec 15 sec 4

Disclaimer:  I am not a certified personal trainer, nor did I create this workout program.  Before starting any exercise program please check with your physician first.  I’ve gotten the green thumb from my physician to perform these workouts.  Make sure you get your own clearance.


Exercising While on Vacation


When people think of vacation they think of the great outdoors, exotic location, big adventures, rest, and relaxation.  I know I do.  Last year my hubby and I went on a cruise and I brought my running gear and was very proud of myself.   I actually worked out on the treadmill for 30 minutes a day.

This year we are planning our next vacation and I have already checked out the fitness facilities online.  Since it is state-of-the-art it isn’t free and costs upwards to $200 which would cover all of the days/nights we plan to spend there.  I actually was not prepared to spend that much just to do 30 minutes or so of a workout SOOOOOOO….hotel room  workout to the rescue.

I plan to bring my jump rope and my hubby will bring his bands.  I will bring a change of workout clothes to last the entire trip and will case the property upon arrival because while I plan to jump rope for 20 minutes a day – I also plan to alternate with outdoor runs.   To maintain the strength and not come back totally WACK from working out with my trainer for a week – I want to incorporate hotel room workouts.

They are an economical, efficient and effective way to get the heart rate up and to push those muscles…just by using some of the hotel furniture and your own body weight.  Check out a video of a sample hotel room workout from one of FFF’s idols – Jill Coleman!

Think about it next time you go on vacation……..doubt you  will regret those 30 or 45 minutes a day dedicated just to benefit YOU!  Let’s GO!

 


HIIT Cardio Routine – Only 20 Minutes


Sooooo here we are with a HIIT routine that is sure to get your fat cells hopping MAD!  This routine is only 20 minutes but let me tell you – don’t let the short routine fool ya!  This is a doozy!  I had to hold on at the end for fear of embarrassing myself by rolling off the back, ending up on my back while gym-goers around me look on with pity.

It takes some getting used to but this will get the blood flowing.  There are many cited benefits of HIIT cardio vs. steady-state cardio.  Don’t get me wrong – BOTH have their health benefits.  One is positioned to burn more fat with less time than the other.  You guessed it – HIIT burns more fat during AND after the workout due to its intensity.  Remember, you must work hard to get results.

Try this routine and comment below on how it went for you.  ENJOY!

Time (in   minutes)

Speed

0-3

4

3-5

6

5-6

8

6-7

5

7-9

6

9-10

8

10-11

5

11-13

6

13-14

8

14-15

5

15-16

8

16-17

7

17-20

4


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