Numerous studies have shown that HIIT cardio is extremely effective for fat loss. It revs up your metabolism (unlike steady-state cardio) and keeps it elevated for hours after you finish. Give it a try!:
Warm up at a comfortable intensity for 5 minutes.
Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery.
You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery.
Perform between 6 and 10 of these intervals, and finish with a cooldown.
once you go HIIT you never go back
2/17/12: 225 Lbs | 44-36-46
4/17/12: 210 lbs | 43-35-45
5/15/12 205 lbs | 42-34-45
Want to work out with a buddy? Try some of these exercises:
- Handclap plank - both starting off on the ground, raise yourselves up with one arm and slap hands, alternating each time.
- V-sit side touch & pass - never declining and holding the v sit, twist and touch both sides and then pass the mediball off to your partner. Both must always twist and touch.
- Mediball crunch - get your partner to stand over you and lock your feet into their legs. Crunch up, pass the mediball to them and come back down, then crunch up and grab the mediball again, repeat.
- Crunch & stand - Crunch and using your core stand up, throw two punches when you reach the top, then lower yourself back down. Make sure your partner gives you a slight pull on your legs when you’re coming up!
Have fun with these!
I want a workout boyfriend…
A beginners guide: 4 weeks to a 5k!
This plan does not tell you how fast to go because you should go whatever speed feels comfortable (you should be able to hold a conversation, if you’re huffing and puffing you’re going too fast). The most important thing is to listen to your body. If it says you need more time at a certain distance or to start out with a less intense cardio plan or to have more total rest days do so. Pushing yourself can be a great thing but it is FAR BETTER to listen to your body’s needs than to go too far and get hurt!
Not quite up to running these distances? Check out this awesome starter running plan! It uses intervals to build up your endurance so you can run 1, 2, 3 miles without stopping- I used it every day and it worked for me! :)
For more at home, no equipment needed workout plans go here!
KILL THAT MUFFINTOP! DIE DIE DIE!
Do the workout video with me here.
Or just follow the GIFs!
Im bout to fuck up [ie: destroy] this blueberry crumble muffin top I got going on… nah mean?
December Mini Fridge!
I decided this month to show you the meal plan that goes along with my current mini fridge. I cook each meal for myself daily but you could very easily make a big batch one day and store it in individual serving tupperware for grab and go convenience. This plan is lower in calories than most people need because I want you to customize it! Add in your favorite snacks, swap out things you like less for things you enjoy more.
Your meal plan should always be something you enjoyed, filled with foods you honestly want to eat because getting healthy is a lifestyle, never a punishment. Use this as a template to customize your own! :)
I call these, “Pistol Squats”
Find your balance on one leg and slowly squat down. This move is actually pretty tough. I can only do 5 reps at a time. If you can’t do this, just stick to regular squats with both feet on the ground.
This move will strengthen your balance, core, quads, glutes, and hamstrings.
My right leg is definitely weaker haha.
These are not a game.
These are evil.
Wow thes definitely look like a sure way for me to blow my knee out again. I wish i could do them though