15-Minute Full-Body HiiT Workout!

I’ve got a busy week so let’s get right to the point! This week’s Quickie Workout is a 15-minute full-body challenge! We start out with a single-leg side plank burpee – say whaaaaat? – then hiit legs with a front/back plyo lunge, take a mini-breather with time-under-tension bicep curls, then slam core with plank oblique knee tucks and a Pilates back extension variation! When we say full body, we mean it! 5 exercises, 3x each. Set your interval timers for 15 rounds of 50 seconds exercise, 10 seconds rest. Or if you’re feeling sassy, do the workout 4 or 5 times through! :::fist bump::: Equipment for this Quickie: Heavy Dumbbells, Sliders, Mat, Towel Oh, and don’t forget to stalk follow me on social media! That’s where the crazy fun happens! Google+ Facebook Pinterest Twitter  Instagram  Preview the exercises and learn proper form & modifications for this workout:   Now do the workout straight through in Real Time! With me! Yayyyyyy Woot!...

4 Ways to Bust a Workout Plateau

My HiiT Quickie Workouts provide plenty of variety, intensity, and full-body exercises, but any workout can get old, and at some point you might feel like you’re not seeing as much progress as you were before. Welcome to Plateau, the land of frustration. First off, let me tell you that I don’t see a plateau as a bad thing. I know, living in the cornfields for too long has made me lose my mind, it’s true, but stay with me here…. You began an exercise routine. You cleaned up your diet. (You cleaned up your diet, right?) You lost some weight, you built some muscle, you feel stronger, you look stronger. BOOM. :::bicep flex::: Kiss, Kiss. Which way to the gun show, bitches? So you kept going. And life was good. And suddenly… one day…. the workout didn’t seem so challenging. And that was exciting! But soon after came….  stagnation. The weight isn’t coming off as quickly. You’ve got muscle but you don’t seem to be getting bigger or stronger. You’re not getting your ass kicked by every single workout. Fun fact: I’m there. Right now. And it’s tempting to get frustrated and wonder why you’re doing this to yourself if you’re not seeing progress. But wait! You DID progress! Your endurance and strength improved. Your body changed.  And now your body is all like, “We got this, yo. Come AT me, bro.” And now, your lovely new muscles are kicking back, hanging out, preening, taking selfies, and being all nonchalant n’shit. Time to up the awesome, y’all. Time to change it up. Time to raise an eyebrow at complacency and plan...

HiiT Essentials – and Why You Should Be Doing It

What is HiiT? HiiT stands for High-Intensity Interval Training and involves alternating periods of high-intensity exercise with periods of rest and recovery. For example, in my HiiT Quickie Workouts we do 3 rounds of 5 exercises for 50 seconds on, 10 seconds rest. HiiT workouts are designed to improve cardiovascular capacity and conditioning, which in turn improves glucose metabolism (how your body produces energy) and fat burning. Research also shows that short HiiT workouts can be just as or more effective than longer, steady-state cardio because of the EPOC effect. What is EPOC? Also known as the afterburn effect, EPOC stands for Excess Post-Exercise Oxygen Consumption. Simply put, this is the amount of oxygen your body requires after exercise to return to its resting state and adapt to the work you just did. EPOC matters because it means you’ve pushed your body to the point of having an oxygen debt.  If you sprint up a steep hill as fast as you can, it will be quite difficult to catch your breath afterward, right? That is EPOC in action. Your body is now forced to work harder to return to normal, and all the while you’re expending more energy. The good news – that means you’re burning calories even after you’ve stopped exercising! Brilliant! Interestingly enough, you may burn fewer calories during a HiiT workout (as compared to a steady-state workout like jogging), but you’ll burn far more calories after the workout. According to one study, for up to 38 hours afterward! Most forms of exercise will generate an afterburn effect to some degree, but not all forms are equal.  After...

5 Tips for Kicking Ass in Obstacle Races

Obstacle races are all the rage right now! A combination of trail running, military-style obstacles, and even fear-inducing challenges (in one race, we had to eat raw jalapenos – and then run another 6 miles. WAH), obstacle races take competitive and for-fun group races to the next level.  They can be fun for the amateur and adrenaline junkie alike, but no matter your level of fitness and courage, be prepared for a daunting challenge, both physical and mental. You’ll need to run, sprint, jump, crawl, carry heavy things, pull your own bodyweight, “dodge, duck, dip, dive and dodge” (Name that movie!) and even swim, and sometimes all in mud. Good grief. The designers of these races are surely masochists. Therefore, your training needs to reflect those demands. Do you want to learn how to kick ass in an obstacle race Of course you do. :::fist bump::: Here are 5 training tips for your next obstacle race. 1) Strengthen Your Stabilizers Your what? Your core muscles. Your core muscles have two functions – stabilization and exerting force. When stabilizing, you’re resisting force placed upon you. So you don’t, you know, fall over when something presses against you.  When exerting force, you’re recruiting core muscles to accomplish something. That might be balancing, pushing, pulling, even things like….. coughing. Or vomiting. Yeah wow. Ew. Anyhoo, I like to think of my core muscles like the trunk of a tree. The branches and roots depend upon a strong solid trunk, and can be only as strong as the trunk allows them to be. Therefore you’ll want to train your core to stabilize – think planks –...

New Workout! HiiT It Hard!

I’m snowed in again, and that just irritates me to no end. So we’re going to get right to the point. This week’s workout hiits legs and arms and a lot of abs! You’ll need two light Sandbells and your Dual-Grip Medicine Ball! Learn the exercises plus proper form and modifications in the Workout Preview Video: Now do the workout in Real Time!...