HIIT (High Intensity Interval Training) is one of my favorite ways to workout. Not only has it been proven to be one of the most effective and efficient ways to exercise, it beats the old boring cardio session on a piece of equipment. I like to incorporate HIIT at least 3x per week. For those newer to exercise, I suggest starting out with 30 seconds of work with a minute break. As your fitness levels increase, you want to increase the time of work and decrease the time of rest.
Keep in mind that your work phase means that you are pushing yourself as hard as you can with good form, of course! Your rest phase doesn’t want to be too long either. You want your heart rate to decrease just enough to catch your breath and then get back to work. If you allow your heart rate to decrease too much, then you waste time during your work phase getting your heart rate back up. Here is an example of one of my HIIT workouts:
- Box Jumps
- Battling Ropes
- TRX abs
My work phase is 1 minute and my rest phase is 10 seconds. I complete the circuit 5x in about 30 min. I change up my series of exercises each week, and choose full body exercises to burn the most calories.
Shoulders and Arm Blasting Workout:
Looking for toned, athletic arms? Try this workout! Complete 3 sets of 10-12 reps for each exercise.
Upright Row – superset w/ bicep curls
DB Lat Raise
Plate Front Raise – superset w/ push-ups on BOSU
Cable Single Arm Curls
Cable Tricep Press down – superset w/ Dips
Fitmark Ambassador 2013