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!...

Got Balance?

Balance is defined as the ability to control the body’s position, or distribute your weight to stay upright and steady. Balance is important for fall-prevention, but it’s also important to be in tune with your body so that rather than leaving balance to chance, you’ll know how to activate the right muscles while completing exercises or daily tasks requiring balance. People often say, “I don’t have good balance,” as if balance cannot be improved. It can! Balance is about equilibrium, but it’s also about utilizing, and strengthening, the muscles used for stabilizing and joint support. Balance exercises are especially important for seniors, but why wait? Why not meet that challenge early on and head-on, by incorporating balance exercises into your training? Here are exercise ideas to develop your balance, from easiest to more difficult: ~ Balance on one leg. ~ Balance on one leg while moving the opposite leg in various ways. ~ Balance on one leg while circling the arms, throwing and catching a ball, or passing a weight from hand to hand. ~ Walk heel to toe, forward and backward. ~ Sit on a stability ball and lift and hold one leg. ~ Practice balance exercises while barefoot. ~ Balance on one leg and close your eyes. ~ Balance on one leg on a pillow, BOSU, wobble board or other unstable surface. ~ Perform upper body exercises while standing on one foot or with feet staggered in “tightrope” position. ~ Hop in place and land on one foot. ~ Hop forward and back or side to side, landing on one foot. ~ Balance on one leg and reach...

Beginner-Level HiiT Quickie Workout!

Beginners! This One’s for YOU! We are changing things up a bit with a no-impact beginner-level workout this week! If my Quickie Workouts are too hard for you, this one’s for you! If you’re new to exercise, this one’s for you! If you’re recovering from injury, this one’s for you! If you need a gentle start, this one’s for you! We get the point, Laura. You’ll still work all major muscle groups – legs, glutes, abs, back, and arms – so you’ll build your strength and work your way up to my regular workouts! This Quickie Workout is especially great for anyone with joint pain who can’t handle the usual intensity of the typical workouts shared on the interwebs. Watch it! Try it! Share it! Sing my praises! Name your first-born after me! It was worth a shot. And remember, you don’t have to time your intervals. You can start out gently by doing 10-15 repetitions of each of the exercises, stopping to rest as needed. Gradually increase the reps and gradually decrease the rest time, and soon you’ll be HiiTing my regular Quickies no problem! For this Beginner-Level Quickie, you’ll need two light Sandbells (or dumbbells), paper plates, a chair, and a mat. If you want to time your intervals, you’ll also need your Gymboss Interval Timer! Ready to begin? Let’s do this!  ...

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...

“My Clothes are Too Big. I’ve Built Muscle. I Feel Great.”

Tossing out free workouts with no payment or sign-up required is really, really fun – I’ve always been a “give more than you get” kind of person – but it is also a bit….  unpredictable, in that I don’t always know who watches my workouts, who tries them, and most important, who sticks with them. I recently had another trainer tell me that I won’t have a leg to stand on in the fitness world unless I have dozens of documented “before and after” transformation stories. I just shrugged. I’m not trying to be the world’s most famous trainer. I’m simply trying to put out quality workouts that people can use to get fit fast. How do I know they work? Because they worked for me. When I began doing HiiT workouts, a couple things happened. First, I began getting my ass royally kicked by my workouts. I’d always put a lot of effort into my exercise sessions, but never before had my workouts consistently caused me to end in a heap on the floor, wondering how such a short workout could be so challenging. And second, I got fit. I got stronger. I got leaner. I jumped higher, felt more competent, and saw real muscle tone for the first time EVER. Now let me be clear. I love movement and exercise, so I have been exercising in some form or another All My Life. From dance and power tumbling, to school sports, to intramurals and lots of gym time in college, to biking, jogging (yeah, it happened. One summer.), aerobics classes, and so on. So I never understood...