Tag Archives: HIIT

Legs and Cardio Quickie

7 Nov

There is a sun! I was starting to get a little skeptical that it was gone for good :).

It’s Workout Wednesday!

How are you guys doing so far in regards to the workouts? Too easy, too challenging, more strength workouts, cardio workouts, etc.?

Here’s a legs and cardio quickie circuit I just did; I was in and out in ~20 minutes! Don’t you love the sound of that?

It’s been a whirlwind of a week; I have a couple of reviews to post about community workouts I’ve done so stay tuned!

..to leave you with a teaser..

 

Death by Burpees

24 Oct

Am I right or am I right?

Don’t get me wrong-burpees are a GREAT total body exercise that challenges:

  • strength- repetition after repetition, your chest, arms, deltoids, quads, hamstrings, and entire core is continuously engaged
  • stamina- the up-down movements increase your heart rate. add in jumps and your heart rate will soar!
  • coordination- there are so many components to a burpee (at every level) that tests coordination and agility
  • mental sanity- if you can last through a set of burpees, more power to you.

but man do they burn!

Workout Wednesday consists of lots of burpees! Complete the following exercises, one after another with little rest, for the repetitions stated. This was inspired by Julie’s Super Fast, Super Sweaty workout, with a couple of tweaks in rounds 2 and 3. As always, proper form is super important-quality over quantity.

..and really, no one ever died of doing burpees, so let’s keep doing them-shall we? 😛

Lookie what finally came in! Oakland University group fitness instructor jackets!

It was a tough pick between an Eddie Bauer jacket ($45) and a no-name brand ($12); we went with the no-name brand and are so impressed! They’re warm enough to wear before we teach yet light enough to throw on after our classes when we’re still glistening sweating.

Case of the Mondays Treadmill Workout

22 Oct

Ever feel like this when Monday rolls around?

That was me. Today. and last Monday, the Monday before, and the Monday before that. It’s not that I despise Mondays..it’s just..the weekend is really over and it’s time to get back on the daily grind. BUT. It’s a fresh start!

This past weekend, though, was not one to write home about and I couldn’t WAIT for Monday and a fresh start! I’ll spare the drama and silliness of young-love :).

It was the perfect excuse to hop on the treadmill and bust out a walking workout that would sure leave me a shweaty mess. Walking on an incline of 15% WITHOUT death-griping the handrails is NO JOKE!

Minutes MPH Incline
0-5:00 3.5-4.0 2%
5:00-10:00 3.6-4.1 2%
10:00-11:00 3.6 15%
11:00-12:00 3 15%
12:00-13:00 3.8 14%
13:00-14:00 3 14%
14:00-15:00 3.9 13%
15:00-16:00 3 13%
16:00-17:00 4 12%
17:00-18:00 3 12%
18:00-19:00 4.1 11%
19:00-20:00 3 11%
20:00-21:00 4.2 10%
21:00-22:00 3 10%
22:00-33:00 Repeat minutes 10:00-22:00
34:00-35:00 4.5 2%
35:00-40:00 4.0-4.5 2%-4%

Now I’m 5’3″ish and my height is all in my torso so when the speed reached anything above 4.0, my gams were booking it! I had to adjust the speed a few times simply because I looked like a fool..

Power walk your heart out 😀

ROCKtober Review & Workout

17 Oct

Happy Wednesday! Did you try any of the pumpkin-full recipes yet?

It’s about halfway through the fall semester-where does time go..seriously!!? I can always tell when it’s midterms week; the gym is empty. Once that week is over though..mark your spot cause it’s packed!

Exercise is a GREAT stress reliever; taking your mind off of school work and putting some of that effort in your workout will leave you feeling rejuvenated, relaxed, and those endorphins will pump you up to ace that exam! It doesn’t even have to be a long, drawn-out workout; even a quick 20 minute circuit, strength training, cardio workout, or yoga/Pilates session will do the trick. It’s about finding “you” in the workout; you’ll put more effort into the workout and get more out of it. #sweatandforget

Speaking of a good stress reliever..

I completed Katie’s ROCKtober workout yesterday and got rid of lots of stress! I’m always up for using someone elses workout; it adds variety to my routine and takes the guess-work out of creating one for myself. I thought it was a well-designed workout and structured appropriately but was way too long for me, personally (it was ~75 minutes); I don’t think I’ve completed an hour+ workout since my high school days-who has the time anymore? Also, for as many push exercises as we did (chest press, shoulder press, triceps dips, push-ups), they’re weren’t an equal amount of pull exercises (biceps curl). I’m extremely OCD about balancing the front AND back out in every workout.

All-in-all though, awesome workout! It constantly kept me moving becauseIwantedtobedone and switched between strength training to cardio utilizing different equipment-thanks Katie!

My challenge for you Workout Wednesday-er’s..give this ENTIRE workout a try! You’ll complete each set, 3 times through, for the recommended repetitions.

  • if you’re a beginner and new to workout Wednesday’s, I challenge you to complete the workout 1 time through each set. Use light weights and/or body weight where applicable.
  • if you’re intermediate/advanced, no excuses! I know you can do this workout. It’s definitely more challenging, but if you’ve been active for the entire semester, you can handle this.

*don’t have a treadmill nearby? No worries-jump rope, high knees, mountain climbers, stairs, jumping jacks, speed skaters, and/or burpees will substitute!

Pumpkin-Full Recipes

10 Oct

…drum roll please…

It’s wellness Wednesday! Did you all complete the workout from last week? If not..what are you waiting for?!

On a sweeter note..

Pumpkin is everywhere.

At cider mills, outside of grocery stores, on shelves, in recipes, used as decorations..you cannot escape the pumpkin! But why should you? Pumpkin gives you a hefty dose of vitamin A, a fat-soluble vitamin that’s responsible for how our skin looks, our eyes see, and can even improve our resistance to disease.

Not only are pumpkins the perfect accessory for your porch, but the seeds contain omega-3 fatty acids which are important for brain functions, mood, and memory performance; zinc which protects against osteoporosis; and iron which builds and maintains healthy muscles, blood, and regulating body temperature.

Roasted Pumpkin Seeds:

  • pumpkin seeds (cleaned and dry)
  • salt
  • olive oil

Preheat oven to 400degrees. Spread seeds on a baking sheet in an even layer. Drizzle with olive oil and sprinkle with salt. Bake for 15-20 minutes or when they start to brown.

Pumpkin Spice Pancakes:

  • 1/4c. oats (old-fashioned)
  • 1/4c. pumpkin (canned)
  • 1/2 banana, mashed
  • 1 egg
  • 3T. milk or yogurt
  • cinnamon, nutmeg, pumpkin pie spice

Mix all ingredients together. Pour into a non-stick pan or a griddle. Cook until little bubbles form on top, flip and cook until its cooked through. Top with Greek yogurt, peanut/almond butter, maple syrup, and the other half of the banana!

(180 calories, 2g. fat, 10g. protein, 5g. fiber (nutrition is an estimate without the toppings. don’t quote me!))

Have you heard the latest Starbucks threat? Diehard Starbucks Pumpkin Spice addicts, close your eyes.

Thanks to a spike in demand this year for the sugary, milky, coffee concoction,  some Starbucks locations are periodically running out of the pumpkin spice syrup  that gives the drink its distinct flavor (source)

How on earth are we supposed to bounce back from this?! Simply make your own.

Emergency Homemade Pumpkin Spice Coffee:

  • 1c. non-fat milk
  • 2T. pumpkin
  • 1/2t. vanilla
  • 1/2t. pumpkin pie spice
  • 1/2t. sweetener of your choice
  • 1/2c. brewed coffee

Combine milk, pumpkin, vanilla, pumpkin pie spice, and stevia in a saucepan over medium-high heat. Whisk. Add coffee.

you will survive the shortage

Pumpkin Chili:

  • 2lbs. lean ground beef, turkey, chicken, or tofu
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 2 (15 ounce) cans of kidney beans
  • 1 (46 fluid ounce) can of tomato juice
  • 1 (28 ounce) can of diced tomatoes, undrained
  • 1/2c. canned pumpkin
  • 1T. pumpkin pie spice
  • 1T. chili powder
  • 1/4c. sugar
  • salt and pepper to taste

Brown meat of choice and drain. Add onion and bell pepper, cook for ~5 minutes. Stir in beans, tomato juice, diced tomatoes, and pumpkin, pumpkin pie spice, chili powder and sugar. Simmer ~1 hour.

_________________________________________________________________________________________

How are you doing on the workout-front? Do the workouts seem doable?

What’s your fave way to enjoy the ingredient of the month?

10 Rounds X 10 Reps Challenge

3 Oct

It’s workout Wednesday!

I hope you all enjoyed the post last week about healthy eating on campus. There really are tons of better-for-you options, you just need to do your homework, plan, weigh options, and most importantly, not deprive your body of what it needs!

I completed this workout last week and was sore for at least 4 days. That’s when you really know you worked hard :).

In the Rec center, it sometimes can be more challenging to find a space to do plyometrics than the workout itself, especially if you come at prime time. With the exception of the stretching area (although it has no mirrors (for form purposes, not vanity!)), your next best option is outside in the common area. You can use the reflection from the group fitness room as a mirror and space isn’t an issue. Your options:

  • by the staircase
  • near the ping-pong tables (watch for flying balls)
  • outside the activity center
  • down the hallway near the courts and cycling studio

This workout combines plyometrics and toning exercises; you’ll complete 10 repetitions of each exercise for 10 rounds. Try to limit your rest periods! A Men’s Fitness article in the October 2012 issue says that research shows resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared to taking a full 3-minute rest period.

10 Rounds X 10 Reps

Burpees

Overhead Shoulder Press

Jump Lunges

Push-ups

*If you’re a beginner and not used to plyometrics, complete the burpee without the jump (step back into plank instead) and alternate lunges. Remember, proper form and safety all the time! As you get further into the workout, you’ll fatigue more every round; don’t sacrifice form for a good workout.

The 10X10 workout works wonders on its own, but if you’re looking for extra total body conditioning, here ya go!

  • 20 squats
  • 20 reverse crunches
  • 20 triceps dips
  • 20 alternating lunges
  • 20 leg raises (laying down)
  • 20 biceps curls
  • 20 squat jumps
  • 20 v-sits
  • 20 lateral raises

__________________________________________________________________________________________

Looking for another way to track your diets and workouts? Stay tuned for SlimKicker; a website that tracks your exercise and movements (the more you move, the more points you’ll accumulate). First, you’ll upload a picture of something you want to be rewarded with later (an outfit, accessory, electronic, etc.). When you’ve reached your points, they’ll remind you to reward yourself! There’s a lot more perks to this tracker than just rewards but that’s always the most fun :).

They hope to release it between March and April of next year; it’ll be a compact version of FitBit and in motivating colors (red, black, blue). I was contacted about trying SlimKicker and writing a review on it- what better motivation to get in shape for Spring Break! Who knows..maybe a giveaway is in store… :-D.

Tabata Elliptical Intervals

19 Sep

Today was my first time teaching the BLAST class! A strength and eduranced-mixed class that’s held every week on Monday’s and Wednesday’s with an optional class on Friday’s. The workout doesn’t change (except for Friday’s), so the participants learn the exercise order and can manage their progress in the 10-week period. The group is semi-lively (mind you, the class begins promptly at 6am..) but very engaged. I find their energy increases once we start the warm-up; it probably doesn’t help that this morning was the COLDEST morning yet! 43degrees and windy makes walking to the gym painful. Some of them work together on campus while others form relationships and opt to exercise on the off days-forming fitness relationships:). I’m excited to see what the other Wednesday’s bring :-P.

..drumroll please..

Workout Wednesday!

Another week where I’m bringing students, faculty/staff, and members of Oakland University’s (and others all around!) Campus Recreation center a functional workout to do in the gym.

Last week I mentioned I’d reveal the best exercises to do in a small-ish apartment or dorm room; da-data-da! This article is a great resource for students who don’t have time to go to the gym but want a quick, no equipment workout to do in the space that’s available to them. Try recruiting your room/suite/hall mates to get together and workout!

When you do have time to go to the gym, try this tabata elliptical workout: a tabata interval is 20 seconds of an all-out effort followed by 10 seconds of recovery. You complete 8 rounds of 20 seconds on, 10 seconds off for 4 minutes straight. I like to use the Precor ellipticals for intervals; these ellipticals have tons of program options and allow you to pedal forwards and backwards.

  • warm-up ~2-5 minutes
  • 4 minute Tabata pedaling forwards
  • 2 minutes of regular ellipticalling forwards
  • 4 minute Tabata pedaling backwards
  • 2 minutes of regular ellipticalling backwards
  • 4 minute Tabata (2 minutes pedaling forward, 2 minutes pedaling backwards)
  • 1 minute cool-down

When you’re doing your work intervals (20 seconds), sit your hips back and dig your feet into the pedals. You want your legs to do most of the work without the bouncing you normally do when you’re dozing off into space ellipticalling.

Enjoy!

Under 30 Minute Circuit

12 Sep

Happy Workout Wednesday!

Starting this week, I’m partnering up with another Oakland U’s Campus Recreation blogger to bring you something fitness/health/wellness related! It may be a workout, a fit-tip, a recipe, or a new trend in fitness that could potentially benefit you.

Today’s post comes in circuit workout fashion; I just love circuits. They’re so quick and you’re never doing an exercise for a long period of time- GREAT if you have a little ADD and/or are short on time.

A circuit workout usually combines both strength training and cardiovascular exercise, back to back, with little or no rest in between. When beginning a circuit-style workout, you may find that your rest breaks need to be longer than your working intervals; it takes your body (every body is different!) time to acclimatize to an up-down-up-down level of intensity compared to steady state. As you continue to practice circuit training, you’ll find that you can slash your rest breaks in half (or even have none!) and increase your working intervals…how’s that sound?

Here are some more benefits of circuit-style workouts:

  • efficient. you can get a total body workout in minutes compared to what you’d get if you did steady state cardio
  • burn more fat. even after the workout is over, you’re still burning thanks to the intensity of the workout
  • healthier heart. most people don’t work in their anaerobic zone (think: breathless, rosy-cheeks, real attractive) long enough to reap the benefits. you’ll find the more you do circuit/HIIT workouts, the easier other workouts will feel
  • no equipment needed!

Under 30 Minute Circuit

Perform each exercise for 30 seconds. Either jump right into the next exercise or rest for 30-90 seconds. Repeat each block 3X through:

  • jumping jacks
  • squat jumps
  • mountain climbers
  • butt kicks
  • high knees
  • plank jacks
  • speed skaters
  • push-ups
  • burpees
  • football run
  • walking lunges
  • wall sits

And..guess what? All of these exercises CAN be done in a dorm room! No excuse! Speaking of a dorm room workout, next post will be on the 8 bodyweight exercises suitable for a small-ish dorm room/living space with a sample workout..stay tuned :).

3 Evens & 4 Odds

7 Sep

Well good morning and happy day after Hump day! This post was supposed to go out yesterday but work, school, and life got in the way :).

Need an upper body workout with sprint intervals in between sets? Ask and you shall receive!

3 Evens & 4 Odds

In the first circuit, you’ll start by power walking/running/sprinting on the treadmill then hop off and complete 10 reps of 3 exercises. Repeat 3 times through (switching between the two):

  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)
  • chest press, bent-over rows, push-ups w/ knee tucks (alternate knees)

In the second circuit, you’ll start with 11 reps of 4 exercises then hop on the treadmill and power walk/run/sprint. Repeat 4 times through (switching between the two):

  • squat press, biceps curls, triceps extensions
  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)

Don’t be afraid to go a little heavier, weights-wise, than usual on this workout; the reps aren’t as high so we’re working on building strength rather than endurance. As always, proper form is CRUCIAL!

The Rec Center is set up in a way that makes circuit workouts (where you’re all over the place!) easy and doable; there are plenty of treadmills, so don’t be afraid to hog be near one for a while AND there are dumbbell options. You could either use the gray boring dumbbells or the pretty colored dumbbells..you’re choice 🙂

Enjoy!

Intervals Around Campus

28 Aug

Happy Tuesday!

This week is shut down week, so the entire Rec center is off-limits to students, members, and faculty/staff. It’s also cleaning, reorganizing equipment, and making sure the gym looks spotless before the semester starts next week.

Yesterday was painfully spent moving equipment from one side of the center to the other so a cleaning crew could come in and deep clean the floors and mats. Do you realize HOW MUCH equipment a gym has? When you look at a gym, you see the whole picture, however, when you move the equipment, that “whole picture” has about 50 “littler pictures” that attach to it. Every single plate (and its brother) needs to be moved AND all the accessories that come with each piece of equipment (clamps, straps, etc.).

It’s now day 2 of equipment moving and cleaning, or, day 2 of working on my grip strength because I’m carrying 45 plates from one side of the gym to the other. Ouchie!

The point of this post was not to rant about moving equipment and the pain its inflicting on me, because it’s soooo detrimental but rather, the run/walk interval I completed prior to the agony!

The campus is a complete circle, which makes running routes easy to follow. I haven’t ventured too far because I am still super new and, with my lack of direction-sense, that circle will turn into a maze. There are a couple routes (courtesy of the fitness department!) that I’ve been on and are simple to remember:

As a way to change-up the monotony of running, I decided to include intervals into the 2.2 mile route:

  • from the Rec Center, turn right onto Pioneer Dr.
  • turn left onto Ravine Dr.
  • turn left onto Meadow Brook Rd. you’ll pass the residence halls and a huge parking lot. walk/run towards the traffic circle and follow it all the way around until you’re heading down a hill.
  • when you reach Pioneer Dr. again, turn left. push up the hill to the Rec Center and you’re there!

Usually I stick to interval training on the treadmill where I can really push myself, speed and incline-wise, and can’t cheat, but today I was taking it outside! You really can’t be nature; the natural inclines of the hills, the wind blowing against you, various terrains, and the spontaneous “Do Not Enter” signs that make you re-route are all perks of exercising outside.

Next time you head to the gym to do your treadmill workout, take it outside instead! Alternate power walking for 30-60 seconds (fitness level TBD) with running/sprinting for 30-45-60-90 seconds. Not only will you have completed a functional, heart-pumping workout, but you’ll feel rejuvinated and have a post-workout glow-sans blush!