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!...

You’ve Got Abs! Let’s Work ‘Em!

 On a recent post about abs workouts, this Google+ comment by Paul Miskinis cracked me up: “I hope after all this crap going on outside you can enjoy your new perfect physique! It’s overkill for vacuuming and dusting!” It’s no secret I kick ass in the house-cleaning department – and the yard-tending and the clutter-sorting and the garage-cleaning departments. (BOOM.) And while my physique is nowhere near perfect, am I building strong abs for cleaning house or for vainer reasons like showing off my six-pack this summer? If I had a six-pack that is. (I do, but it’s the drinkable sort.) I tell you to be your own kind of fit, because there are so many reasons to take good care of our health – practical reasons, functional reasons, performance enhancement, and yes, cosmetic reasons. I don’t care why you want to get fit, other than knowing so I can better help you get there. But my strong abs do help me vacuum and dust! Feeling strong and capable help me do all the daily tasks I must tend. And it erases any dread I might otherwise feel at completing demanding physical tasks. (Shut up. Dusting can be demanding.) On the idea of six-packs, that’s never been my goal – to see my six-pack abs. That said, would I feel bad-ass if that happens? Hell yes. And it does happen on occasion. When my diet is dialed in, my hydration is right, my hormones are balanced, the stars are aligned, Mercury is not in retrograde, and the sages have foretold of its coming, I get a wee glimpse of my...

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...

Wanna Have a Hardcore Quickie (Workout)? RAWR.

OMG. We’ve been traveling for almost two weeks, and despite my best efforts to stay the path of health and wellness, it’s very, very difficult. You’re off your sleeping schedule, you don’t have access to all your regular go-to foods, your hosts prepare lovely dishes that you can’t refuse, and it’s harder to fit in workouts. I DID fit in workouts, and we DID eat well, but still…. I am ready and eager to get back to normal. And thanks to a bit (but not too much) indulgence, I am in need of a butt whoopin’ and I’ll get it with this week’s Hardcore HiiT Home Workout! We begin this one with a 1/2 burpee plank walk, then ramp it up with a squat jump kick combo, a bad-ass inverted push-up burpee – say WHAAAAAAT –  and another lunge to really HiiT the legs, and then we challenge our abs with a weighted core move! Take THAT, roadtrip indulgence! Ready, Sparky? Ready, Captain. For this week’s workout, all you’ll need are two light Sandbells, your Gymboss Interval Timer, and a mat! And guess where you can buy all of those things? HERE! (<—- not so subtle sales pitch) Learn the 5 Exercises and Make-It-Easier Modifications with this Workout Preview! Now let’s HiiT this Hardcore Workout in Real Time, yo!...