This workout is short, sweet, and intense enough to speed up your heart rate, fire up your metabolism and burn some serious fat. Are you ready?
Follow my blog and join me on a health and fitness journey!
I’m not a fan of long workouts because I’m a mom of three, so I really don’t have the time to invest in an hour or two-hour long sweat session. And who does?
That’s why I prefer short, intense HIIT workouts that fire up my heart rate and leave me with a good afterburn. This is one of the best ways I’ve found to get fit, tone up, and burn fat when time is limited.
I also like workouts that don’t require a lot of equipment, or none at all. This means I don’t have to drag myself to the gym so I can use machines, on top of all the chores and tasks I need to get done during the day. Doing home workouts means I can just roll out my mat, pull up my hair, and get going.
This workout doesn’t take long and also requires no equipment, so there’s no need to make any more excuses!
So are you ready to get sweaty? Let’s do this!
Intense Workout That Will Fire Up Your Heart Rate
I found this workout Fitness Magazine’s Facebook page.
I’m a fan of Australian trainer Emily Skye because she often posts workouts that are exactly like I need them- short, intense, and no equipment needed.
These are the workout moves.
Now, the original workout has its own instructions, but I made a couple of changes according to my ability and fitness level.
You can change things around too, but only if you can’t work out at Emily’s level yet. Don’t change the workout just to make it easier. If it doesn’t challenge you, it doesn’t change you!
So pick a workout that is challenging but that you can do- Emily’s, mine, or another suited to your needs.
- 30 seconds each move
- Rest 30 seconds after completing one round
- Complete 5 to 10 rounds.
- Do each move in 45:15 intervals
- Do 3 rounds to 5 rounds.
- You can do 30:30 or 40:20 intervals, depending on your strength and fitness.
- Start with 3 rounds and increase the number of rounds gradually.
You can modify the moves according to your fitness level. For example, do chair squats instead of air squats or knee and incline push-ups instead of regular push-ups.
However, make sure your heart rate stays at 70% to 90% of your maximum rate during work periods.
The key to doing HIIT workouts is to work as hard as you can. If you do, you’ll get the all the health benefits– more endurance, decreased fat mass, and better heart health.
In other words, you should be breathing so hard you won’t be able to maintain a conversation. If you can still chat with your bestie when you’re doing the rounds, you’ll need to concentrate and increase the intensity to get all the benefits from your HIIT workout.
Remember- give it your all!