HIIT Cardio Training Keeps The Freaks Running

Every year the freaks come out at night.  This year is no different.  Halloween is right around the corner and the crazy costumes and crazy people will be running around. 

In the fitness world, running around is a good thing.  When trying to lose weight and tone up the body, you have to keep your body moving in order to burn those calories. 

My favorite type of cardio is mixing high intensity with low intensity training.  This is what is called High Intensity Interval Training, or also known as HIIT. 

Trust me… I do not cardio.  I think traditional cardio is boring.  Who wants to stand on a treadmill or elliptical and just move their legs and arms for thirty minutes to an hour.  Not me. 

I know I don’t have the patience nor the time to do so neither. 

That’s why HIIT training is an awesome, quick way for busy men and women to burn fat in minimal time.

It’s more fun, more efficient, and great for those who don’t have time to workout. 

Here is a fast and effective HIIT cardio training program.

WEEK 1 - 20 minutes.  2x/week

Jog 30 seconds.  Run 15 seconds.  Jog 30 seconds.  Run 15 seconds. Walk 30 seconds.  Repeat.  

WEEK 2 - 25 minutes.  2x/week

Jog 30 seconds.  Run 30 seconds.  Jog 30 seconds.  Run 30 seconds. Walk 60 seconds.  Repeat. 

WEEK 3 – 30 minutes.  3x/week

Jog 20 seconds.  Run 20 seconds.  Jog 20 seconds.  Run 20 seconds. Jog 20 seconds.  Run 20 seconds. Walk  60 seconds. Repeat.  

WEEK 4 - 30 minutes.  3-4x/week

Jog 20 seconds.  Run 30 seconds.  Sprint 10 seconds.  Jog 20 seconds.  Run 30 seconds.  Sprint 10 seconds.  Walk 90 seconds.  Repeat.

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day 14 of 20-Day Sexy Back Fitness Challenge to Lose Weight

Day Fourteen

Activity Challenge
Get rid of your computer chair and use a stability ball as your seat for at least 10 minutes… if not the entire day.

Exercise Challenge
Part 1: Do at least 20 minutes of medium-high intensity cardio exercise, alternating 3 minutes of medium-intensity cardio with 1 minute of high intensity cardio.

Part 2: Perform 2-3 sets of 12-15 reps of the following upper body exercises:
. Push ups
. DB Flyes
. Lat Pull with Bands
. Back Extension on the Ball
. Seated Overhead Press
. Tricep Extension w/ DB’s
. DB Bicep Curls

Flexibility Challenge
Perform at least 10 minutes of post-workout stretching

• Arm circles
• Trunk rotations
• Leg swings
• Standing hamstring stretches
• Standing quad stretch


Mental Challenge
Meditate at least 3-minutes straight without interruption

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:

Day 9 - Sexy Back Boot Camps 20-Day Fitness Challenge

20 Day Sexy Back Fitness Challenge List

Day 9

Exercise Challenge:
Complete a cardio workout with no distractions (no music, TV, talking, etc.)

Flexibility Challenge:
3 x 30 seconds each

Cat Stretch
Bridge
Downward Dog to Upward Dog

Nutritional Challenge:
Cravings!! ==> Check your cravings by writing down when you have them, what you're craving and any emotions, stress or other issues you're experiencing.

Cardio Challenge:
Complete a cardio workout routine with no distractions

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:

Day 3 - 20 Day Sexy Back Fitnesss Challenge

Day 3 Challenge

Exercise:
CORE CIRCUIT - All Levels: Beginner and Intermediate (Dynamic)
3 sets - SLOW
3 X 30 Seconds Each. 10 Seconds Rest.

Planks
Side Plank - R
Bicycle Crunch
Side Plank - L
Mountain Climbers

Stretch:
Yoga moves - 30 seconds each
3 x 30 seconds. 10 second rest.

Downward Dog (butt in air)
Upward Dog (arch of back)
Yoga squats
Iron Cross
Scorpions (reverse iron cross, on stomach)

Nutrition:
Eat two to three healthy snacks
100-200 calories each. Good balance of protein and carbs.

Extra Bonus:
Cardio 20 minute Tabatas of your choice of 4 exercises, upper body and lower body mix.
20-10's. Perform 20 seconds ON, 10 seconds OFF.

If you have not completed some of the things on this checklist, make a note of what you still need to do in your food journal, and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why.

Heart Attack Sexy Back Workout of the Week

Heart Attack Sexy Back Workout of the Week


This is a crazy, cardio/strength workout. It freakin' rocked and tworked some ladies pretty good!!

These were 50-10's. Alternate between one set of strength, then cardio, then back to strength, then to cardio without any rest in between.

This is for the Intermediate to Advanced. Beginners, feel free to take a break at anytime.

Strength:

1. CORE- Alternating high-fives in push-up position (no push-ups)
2. LEGS- Sumo squat to sumo squat jump... repeat (touch hands to the ground, feet wide with toes pointing out)
3. CHEST- Bent-knee push-ups
4. CARDIO- Partner Resistance back pedals (switch partners half-way)
5. CORE- Grass hoppers

Cardio:

1. Zig zag 6 cones - Run, back pedal, repeat...
2. 10 Star jumps
3. Speed Ladder: In In, Out Out

Repeat for 5 minutes straight.

Be sure to get your post-workout supplement in right after the workout. Also, be sure to do your moderate cardio immediately post-workout to maximize your fat burning potential - at least 20 minutes with heart rate at 60-70% of max heart rate.

First Week Back for Sexy Back Boot Camps

We had an awesome first week back to our high intensity training classes!!

There were a lot of new faces in the mix, including Dina, Laura, Deanne, Julie, Tracey, and about forty other ladies.

All of whom are in my Sexy Back program to bring sexy back!!

Check out the training we did during the first week.

We burned tons of calories, weight, and nasty fat.

There's a lot of information here, so take some notes.

Cardio Tabatas:
Jumping Jacks
Front cone hops
Running high knees
Mountain climbers

Core Tabatas:
Planks
Side Planks (R)
Vertical Leg crunch
Side Planks (L)

Strength Tabatas:
Squat jumps
Dynamic planks
1 arm DB swings
Partner band running

Strength 50-10s:
Negative push ups and switch to Planks 1/2 way
DB Bicep curls and switch to DB shoulder press 1/2 way
1 arm DB Overhead Tricep Extension *
Single leg squats (R)
Single leg squats (L)



PHA Training:
Bodyweight squats
Push ups
Walking lunges
Bent over 1 arm DB Row
Suicides
Single leg front DB raise
Sandbag squats/jumps
Single leg 1 arm DB Hammer Bicep curls
Box Jumps
1 arm overhead DB Tricep Extension
Hill Sprints

Hardcore Cardio and Strength Tabatas

Hardcore Cardio and Strength Tabatas

Here are the workouts from this past Monday.

If you couldn't make it to class, print this out and do it.

Tabatas - Intermediate Cardio

1) Front Box Jumps
2) Stationary Running High Knee
3) Front power step ups
4) Mountain Jumpers

Tabatas - Intermediate Strength

1) Alternating DB Side Lunges
2) Push ups with hands on DB handles
3) Single leg, bent over 1-arm DB Row (R)
4) Single leg, bent over 1-arm DB Row (L)

Sexy Back Core and Cardio Training for Rapid Fat Loss

Core and Cardio Training. Do they belong in the same sentence?

Running uses more body parts then a machine and also is a more “functional” means of exercising. You also need a strong core to keep the body in the most optimal training level.

On off-days or post-workout, I want you walking, jogging, running, and/or sprinting. You can do this in a gymnasium or outdoors or wherever you have room to run. Movement in a linear fashion,(walking straight) is a movement that we perform everyday.


This idea of interval training also applies to other cardio devices like bikes, stairmaster, treadmill, elliptical, etc… Interval training is going to burn more calories and rev up your metabolism. Best to do in the mornings or midday so energy and metabolism will be running high all day. It’s still okay to perform in the evenings but BEST early in the day. Make sure to push yourself and be huffing and puffing hard right before each Walking period.

Try this out 4-week cardio program at home. Start at your fitness level and move up every week. Copy and save this cardio program or print it off.

WEEK 1 - 20 minutes. 3-4x/week

Jog 30 seconds. Run 15 seconds. Jog 30 seconds. Run 15 seconds. Walk 30 seconds. Repeat.

WEEK 2 - 25 minutes. 3-4x/week

Jog 30 seconds. Run 30 seconds. Jog 30 seconds. Run 30 seconds. Walk 60 seconds. Repeat.

WEEK 3 – 30 minutes. 3-4x/week

Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Walk 60 seconds. Repeat.

WEEK 4 - 30 minutes. 3-4x/week

Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Walk 90 seconds. Repeat.

We’re all busy, but we NEED to MAKE time to do this. It’s less than an hour of your time. What can you quit to achieve your goals? Quit watching a TV program? Quit hanging out with a friend that’s not helping you achieve your goals? Quit going out to eat and spending money on crap? Quit playing on the internet looking up stupid stuff? What can you quit? What will you quit?

Try out this cardio and core training program at home on your own.

This core sequence is called "The Finisher." Watch the movie below and leave me a comment below to let me know what you think.




Sexy Back Core and Cardio Training for Rapid Fat Loss