HIIT Cardio Workout

HIIT, aka high intensity interval training, is great for stubborn fat loss! You switch up between periods of high intensity which elevates your heart rate and rest. This style of workout is notorious for continually burning calories even AFTER your session is over.


Tabatas are great examples of HIIT — a Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest (totaling 4 minutes)   This is usually completed with a single exercise to cause muscle fatigue, but doesn’t have to be.

Here is an example of my cardio day:

Warm Up

  • 30 minutes  stationary bike

HIIT

  • Tabata : jump squats (8 rounds :: 20sec work/10 sec rest)

Rest :60-:90

  • Tabata : kettlebell swings (8 rounds :: 20sec work/10 sec rest)

Rest :60-:90

  • Tabata : jump lunges (8 rounds :: 20sec work/10 sec rest)

Rest :60-:90

  • Tabata : burpees  (8 rounds :: 20sec work/10 sec rest)

Rest :60-:90

  • Tabata : skaters  (8 rounds :: 20sec work/10 sec rest)

FYI- I use a free app for my smart phone called “seconds” it has a Tabata timer !! It will count down and beep when you start and stop each session of rest and work!

Followed my workout with 10- 15 minute of ab exercises

  •  5x 22 hanging leg raises
  • 4x 35 decline Russian twists with med ball

Cool down walk on treadmill

  • 45 minutes at 15.0 incline


4 thoughts on “HIIT Cardio Workout

  1. I did this workout this morning in my garage! Only thing I did differently was a 2mi before and a 2mi run afterwards. Talk about Shin Sweat City. Holy smokes. Loved it though! Followed you on IG after you liked one of my pictures. Been reading your blog and I’m loving every second of it. Keep it up! Best of luck with contest prep…. it’s no joke.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s