Let’s HIIT it
I hate cardio. You heard it here first – just kidding, I say this all the time. I’ve done dozens or workout programs and every time I get to the cardio day, I just DREAD it. I have an irrational fear of running outside – if I get ½ way through my run and I’m too tired to keep going, I’ll just be stranded!
When I was a little girl I was diagnosed with asthma. Doctors told my parents that I should still be active, but to keep a close eye on my breathing. Having experienced many asthma attacks growing up, I did what I could to keep them at bay. This meant not participating in too many running-type sports, and when I did, I never tried as hard as I could have. What if I run out of breath and have an asthma attack in front of everybody?
My sport of choice was Cheerleading. The cardio portions were quick and mostly consisted of dancing. In a routine, dancing is typically followed by moving into a stunt formation, and then (for me as a base) lifting and tossing. Thinking back on my cheerleading days after the experience and knowledge I’ve gained through fitness, a cheerleading routine is a lot like HIIT.
HIIT, or high-intensity interval training, is a workout method that involves short periods of high-intensity cardio movements, alternated with active recovery or rest periods. The workouts are said to burn more fat and increase endurance. HIIT will increase your metabolism for hours after your workout and leave you feeling energized for the rest of your day. For me this feels much better than running, is more efficient, and I don’t have to go anywhere or need any equipment besides a timer. Win-Win right? Plus, you can get the cardio in without leaning out any of the muscles you’re trying to build – like that peach! 🍑😉
I try to incorporate HIIT at the end of my weight training about 4 times a week. I suggest adding it to the end and not the beginning of your workout so you don’t tire yourself out before weight training. You may still be tired at the end of your weight training, but it’ll be easier to get through quick bursts rather than the other way around. You could also do HIIT on it’s own. I love this when I’m short on time or just want to get a quick sweat in before heading to the beach or out with friends.
There are a TON of HIIT workouts on Instagram or YouTube that you could try out. Or you can just make one up – I promise it’s easy!
Pick 4-5 cardio moves (jumping jacks, squat jumps, high knees, skaters, burpees, mountain climbers)
Choose how long to be active vs rest. I like 30 seconds on and 30 off, but 20/20 or 45/15 splits work too. Start with what you’re comfortable with and work your way to a 45/15 split to increase your endurance!
Work your way through 1 set, take a 30-60 second rest, and repeat for 2-3 full circuits.
YOU’RE DONE!
Here’s an example of the HIIT workout I did this morning to give you an idea. After working back & biceps I did the following, using my Interval Timer App to tell me when to work and when to rest. (Side note – this app is awesome and allows you to create the intervals you want to fit your needs whether for HIIT or Tabata or any other workout).
Squat Jacks :30/ rest :30
High Knees :30/ rest :30
Plank Jacks :30/ rest :30
Side Shuffles (x2 right, x2 left) :30/ rest :30
Bicycle Crunches :30/ rest :30
DO IT AGAIN!
…and stretch 🙂
Try a HIIT workout this week and let me know how you like it! I’ll be adding more workouts on the blog soon too, so feel free to send me requests!
