Weekly Workouts

I’m back with another weekly workout post! To be completely honest, I’m in kind of a funk lately. As much as I love going to the gym every day, I too go through periods of time when I feel unmotivated and not so excited about working out. I think it has to do with all of this rainy Kansas weather, I don’t know how all of you PNW people do it!

When I do have those unmotivated moments, sometimes all it takes is seeing someone else post their workout for me to get that little spark of motivation and encouragement, and I’m ready to go. If you’re in the same unmotivated boat as me this week, here’s my push to you to try one of these next two workouts! Sometimes changing up your routine and trying something new is all it takes! Even if it’s just 15 or 20 minutes, it’s a workout! And y’all know just as well as I do that a quick workout will never make you feel any worse than you did when you started, so get up and go!

This week I’m posting two different kind of workouts. The first one is a HIIT workout, which stands for high intensity interval training. HIIT is just like lifting weights in that it torches calories quickly as opposed to steady state cardio, which burns calories more slowly. HIIT involves pushing your heart rate to its max (it’s different for everyone, but about 190bpm for me) for about 30-60 seconds, and then bringing it back down (140-150bpm) for the next 60-90 seconds to recover. You continue this cycle for 10-20 minutes. HIIT cardio is what I was talking about in last week’s post when I mentioned doing 10-20 minutes of cardio before I start weight training.

During HIIT, your heart rate is constantly spiking and recovering, spiking and recovering. That constant up and down keeps your metabolism burning at an extremely high rate during the HIIT workout, and even after it’s over.

There are so many different kinds of HIIT workouts. They can be done on a machine, off of a machine, with equipment, without equipment, etc., and I’m going to be writing a whole post on my favorite ones soon. In the meantime, google “HIIT workouts” and you’ll be amazed at how many there are to choose from! Today, I’m posting a quick HIIT workout on the starimaster. I know, I know, we all completely dread the stairmaster, but I feel like I get the most bang for my buck in the 15 minutes that I spend on it, and in reality, you can do anything for 15 minutes!

15 MINUTE STAIRMASTER HIIT WORKOUT

  • 0:00 – 2:00 – 75 spm (steps per minute)
  • 2:00 – 3:00 – 115 spm
  • 3:00 – 4:00 – 45 spm
  • 4:00 – 5:00 – 120 spm
  • 5:00 – 6:00 – 45 spm
  • 6:00 – 7:00 – 125 spm
  • 7:00 – 8:00 – 45 spm
  • 8:00 – 9:00 – 130 spm
  • 9:00 – 10:00 – 45 spm
  • 10:00 – 11:00 – 135 spm
  • 11:00 – 12:00 – 45 spm
  • 12:00 – 13:00 – 140 spm
  • 13:00 – 15:00 – 45 spm

At any point if you feel like the steps per minute are too high for you to effectively complete the workout, decrease them! The whole point of HIIT is solely to raise and lower your heartrate – as long as you’re doing that, your metabolism will do it’s job for you!

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The next workout I’m sharing with you guys is a workout I came up with when I was in Phoenix a couple of weeks ago. I stayed with family and I didn’t have access to a gym, just a driveway (no grass in Arizona backyards!), so I had to get pretty creative. Between the 90 degree Phoenix weather, and the intensity of this workout, I was dripping by the end, and it only took me 20 minutes! It’s so important to realize that it’s not necessary to spend hours and hours in the gym every single day to achieve results. I burned 350 calories doing this workout and it took me 20 minutes. While I obviously prefer my normal weight training sessions at the gym when I’m at home, this got the job done and required no equipment at all!

Whether you’re somewhere where you don’t have access to your normal gym or equipment, you’re crunched for time, or just want to change up your workouts, give this workout a try!

NO EQUIPMENT NECESSARY 20 MINUTE CIRCUIT

  • 40 mountain climbers
  • 15 jump squats
  • 15 push ups
  • 24 step ups (12 each leg)
  • 1 minute plank
    • REPEAT entire circuit 4x!

If you try these workouts, or have any other workout requests, let me know! Enjoy the rest of your week, and happy almost weekend!

XOXO, A

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