Maya Fit Girl

Dream big…then do it BIGGER!

HIIT It Monday- Fat Burn February 3, 2014

Last week was a rough week, emotionally.  Getting super emotional is very taxing to my body. I end up being very tired and unmotivated to do anything.  So needless to say, this week I need a pick-me-up. What better way to increase my endorphins than with a rigorous HIIT routine. Nothing says “extra energy” like a good, intense workout!

I found this great 20 minute workout on the  Kinobody Fitness website.

HIITWorkout

1. Warm up – 5 minute light jog and hip, ankle, knee circles

2. HIIT Treadmill Workout:

1 minute walk at 4mph and 2 incline

1 minute run at 8pmh and 2 incline

1 minute walk at 4mph and 2 incline

1 minute run at 9mph and 2 incline

1 minute walk at 4mph and 2 incline

1 minute sprint at 10mph and 2 incline

1 minute walk at 4mph and 2 incline

1 minute sprint at 11mph and 2 incline

1 minute walk at 4mph and 2 incline

1 minute sprint at 12 mph and 2 incline

90 second walk at 4mph and 2 incline

30 second sprint at 12 mph and 4 incline

90 second walk at 4mph and 2 incline

30 second sprint at 12 mph and 6 incline

2 minute walk at 4mph and 2 incline

30 second sprint at 12 mph and 8 incline

walk for 3 minutes to cool down

Note –

When there is 15 seconds left in the walk I put my feet on the sides of the treadmill, increase the speed to the desired level, and jump on the treadmill when it’s time.

As soon as the sprint is over I put my feet onto the sides of the treadmill, reduce speed to walk, and step back on the treadmill.

This method is much more efficient and effective than running while changing the speed.

3. Steady State low intensity cardio (65% heart rate): 25 minutes at 3.5mph and 3 incline

How it Works: 

The Intervals on the treadmill boosts your Growth Hormone levels causing your body to release your fat cells into the blood stream. In addition, the intervals elevate your metabolic rate significantly causing you to burn more calories throughout the day. By following the intervals with low intensity cardio you burn off all the free fatty acids in your blood stream.

How to perform the interval workout at your own level:

1. Start with a low incline (2-3 degrees): This is important to simulate running on actual ground

2. Find your ideal walking pace (3.5-4mph). It should be a comfortable pace that allows you to catch your breath and recover

3. Find your max speed you can maintain for 1 minute without killing yourself.

4. Max Speed – 4mph is where your first interval will start at: ex: 10mph – 4 = 6mph

5. Increase the speed by 1mph every interval. Once you reach your max speed for one minute than allow 90 seconds rest and increase speed or incline and sprint for only 30 seconds. Repeat. Once your at your max speed for 30 seconds allow 2 minutes rest (increase the speed or incline even more) and sprint for 30 seconds) Rest and you’re finished.

6. The steady state cardio should be performed at roughly 65% of your heart rate. This can be calculated by subtracting your age from 220 and then multiplying that number by 0.65 (65%). Ex: if your 30 years old than 220-30 = 190. Now multiply 190 by 0.65 (65%) and you will get 123.5). If you don’t have a heart rate monitor with you or on your cardio machine than just go at an easy pace that allows you to talk comfortably.

Enjoy this great kickstart to your weekly workout routine!!

(Source: Kinobody Fitness)

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