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HIIT at Home



Freezing

Baby it is cold outside!

This makes my “walk to work” ethos take a bit of a side hit as health comes first.

To combat the loss of my morning walk I have put together a HIIT workout that you can do in your living room that requires only a phone (and a playlist see below)

It takes 20 minutes… And the endorphins have made me buzz all day!

What to wear in Colorado

The Workout

You will need an interval timer on your phone.

I use Interval Timer 

but there are a ton of other apps which you can download which suit you the best.

Routine

I do 3 minutes warm-up
15 rounds 30 seconds on/ 30 seconds off
2-minute cooldown

#1 Star jumps

#2 Lunges (15 seconds each leg)

#3 Burpees

#4 Knees Up

#Squat Jumps

HIIT

Using the timer it will give you a bell between each set of 30 seconds. If you repeat this around 3 times it will give you a full body workout in no time.

THIS WILL STRIP FAT FROM YOUR BODY

Take the stress out of working out! For more Stress-Free tips click here: Balance

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Balance/ Recipes

5 Tips To Fat Loss Without The Gym

If you are like me and have a full-time job it can be hard to get to the gym before work (in the pitch black) or after work (in the pitch black) or you may not have a gym membership.

Don’t stress yourself too much about this comparing yourself to others. A stress-free lifestyle is about balance.

Here are my 5 tips to fat loss that require No Gym – Little Time – Maximum Results

Start your day with a Protein Shake

Many people do not have time for breakfast in the morning.

It’s understandable – with all the other things going on and getting up in the pitch black the first thing most people want to reach for is a hot cup of the good stuff.

BUT

9 times out of 10 – when you skip breakfast you play tricks on your blood sugar which can lead you to reach for crappy choices later on

If you start your day with a high-quality protein shake: you have hit your protein goal for breakfast, will feel fuller till lunch and will be helping yourself keep those energy levels high to tackle the new year!

My Protein Recommendations are:

Vega Essentials

  • Packed with fruits and veg, and full of greens
  • High in 16 essential vitamins and minerals, including iron, B12 and calcium
  • High in Omega-3 fatty acids from flaxseed
  • High in protein, made from a complete multisource plant-based blend of pea, flaxseed and hemp

5 Tips To Fat Loss Without The Gym

Clean and Lean

£49.95 – Body Brilliance – I have this with some of their Ultimate Clean Fibre with Coconut Milk in the morning when I need a protein boost and want to get my extra fibre. It is really filling and tastes great.

5 Tips To Fat Loss Without The Gym

20 Minute Home HIIT workout

Get up 20 minutes early – whack on your favourite radio station or playlist and just thrash it out.

It’s 20 minutes!

I have spent longer checking my Instagram feed in the morning so I have no excuses and neither do you!

Try DailyOm for the workout that suits you or YouTube is the perfect solution.

Walk to Work

Getting your 10,000 steps a day has never been so important in a society where we spend most of the day sat on our behinds.

This leads to poor posture, big bellies, flat bottoms and a whole host of other health problems

By getting your 10,000 steps – the weight will drop off you. Being continually active throughout the day keeps your body being an efficient burning machine.

Download Pacer App

Water – Hydration – Water

Really – do you really need to be told – drink water

It will transform every aspect of your life from letting go of toxins held in your body, letting your skin glow and look glorious, helping with water retention and not to mention the calories you will burn from those extra trips to the loo!

5 Tips To Fat Loss Without The Gym

Take the stairs – 2 at a time

Right now you are probably thinking I am mad. Quite Possibly!

But… hear me out. If you make small changes every day to your routine you will start to see the difference.

Steps are incredible for your glute muscles. Taking the stairs helps increase blood flow and engage those muscles in your backside. When you take two steps at a time you are bringing together two gym moves which are fantastic for shaping that behind of yours.

You don’t need to be negative, drastic or restrictive to achieve your goals!

Remember to smile and make the little changes to see those big results!

Lead that Stress-Free Lifestyle you deserve

For More Articles on Stress-Free Fitness Click Here: Stress-Free Workout

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Recipes

Skinny Rebel Workout | Train Dirty London

London’s Toughest Workout?

Set in the Gym at the Conrad London St. James Hotel lies a workout that is not for the faint hearted.

I was invited by Dean (Director) to try out “Skinny Rebel Workout”. I strolled in with my gym kit ready without a thought that this could push me further than I have been pushed before in a workout.

Skinny Rebel Workout is Train Dirty’s signature high intensity, full body workout while wearing an altitude mask.

Wearing an altitude mask!?!
Yes you read that correctly… By wearing an altitude mask, the skinny rebel workout exposes the body to reduced oxygen levels.
With less oxygen available in the air and less oxygen therefore circulating in your blood, the body makeso captive changes as to how it uses oxygen as well as its available energy stores.
The main benefits are an increase in lung capacity, energy production, anaerobic threshold, mental focus as well as re-training the way you breathe during high intensity workouts.

This is extreme!

I began my workout with high hopes for my fitness level. That and I also thought I looked awesome in this gang style mask which was a cross between predator and some inner city motorbike organised crime gang!

Jokes aside…within minutes I was seeing the colour of my face change, by heart beat was racing, my head was light and “glowing” doesn’t quite describe the level of perspiration.

However, in true stubborn nature, I continued the workout. You are told at any point you are able to remove the mask but I wanted to see if I could do this… with or without Oxygen.

45 minutes and approximately 1000 calories down

I reached the end of my workout. There were times during it when I thought I could not continue. Everything was being challenged from my brain, co-ordination, muscles and breathing – it really engaged my whole body in way no other exercise I had tried before. The Personal Trainer encouraged me at every second pushing me when I needed the encouragement and providing the very needed countdowns to take me to the end of each circuit. At times I wanted it to end – but the positive vibes and the boosts motivated me to push through to the final 45 minutes.

Ending with sprints on the bike – the burn set in.

My body had been pushed, my fitness level questioned and my endorphins rushing! I had never experienced this kind of push before. I was exhilarated and exhausted both at the same time.

skinny rebel workout

So lets find out a bit more about the origins of Skinny Rebel Workout

Skinny Rebel Workout…. Where did the name come from?

We want women to rebel against being skinny and focus on being becoming strong and fit. So we decided Skinny Rebel.

How long have you been based in London?
We have been based in London around 5 years.

How long are the workouts?
45 Minutes!

What are you likely to expect from a session?
Full body, high intensity functional movements. Basically all the exercisers we avoid doing in the gym.

How many calories are you likely to burn?

Between 900/1000

Does SRW separate the Fit from the Skinny?
Absolutely our aim is to convert women from being skinny into being fit. We also want to make fit women even fitter and stronger by doing the SRW.

So there you have it. A workout that will smash through calories, while making you strong, lean, toned and fit! For 45 minutes you blitz through a 1000 calories and push your body harder. These sessions cost £40 for a single session or you can buy a 6 week training schedule that will help you reach your ultimate goal. For more information and prices check out their website Skinny Rebel Workout

Get in touch with the team and see if you have what it takes to be a skinny rebel

Please let me know if you try and what you thought!

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Balance

Today’s Workout: Fasted HIIT Workout

HIIT is a big craze right now – but in reality I don’t think it gets all the credit it is worth!

HIIT is effectively completed in 25 minutes by pushing yourself to your max in intervals. I personally mix my HIIT based on how my knees are feeling. In general the running machine can be a pain on the old joints and sometimes I can really feel it there if I go to hard.

HIIT Workout

5 mins warm up and walking pace

1 minute – 16kmph 

30 seconds – PAUSED

and repeat this until you have completed it for 20mins

Follow this with a 5 minute cool down

(If you, like me, ever find that the treadmill is just too hard on those knees or hips – try the elipitcal machine or bike and practise the same routine using the settings on the bike)

I have been doing HIIT for a few years but recently have been practising Fasted HIIT – effectively eating after my workout rather than before. My logic behind this is that the body will draw it energy straight from my resources rather than topping up before they are empty. Sleeping doesn’t really use that much energy – therefore all my gorgeous energy from my dinner the night before is still ready to be used.

The effects of doing fasted cardio have also made a change visually. Now I am no model – so please be forgiving while I share these photos

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I see that my abs are starting to grow stronger. I see a firmer and more toned stomach starting to appear.

The strength allows me to see how the HIIT is allowing my abs to grow stronger while beginning to break down the fat that sits on top of them. I have only been doing this for 6 weeks – so imagine what the future possibilities could be.

I am feeling more confident and comfortable in my skin each day goes on – which really gives me the boost I need. Having just celebrated my birthday I can feel this smile is going to last…

Pusey and I

If you make one change to your morning routine – Make fasted HIIT it!

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Balance

Todays Workout: Hiit and Pod

Spring is here and it is time to shake of the dust!

Get up and get out in the sunshine as the sun rises – it will boost your body full of vitamin D and get you ready to start the day.

Head to the gym or to the garden for some HIIT workouts

In the Gym:

Stepper:
Warm up – 5 mins
1 min – level 10
30 seconds – level 2
1 min – level 12
30 seconds – level 2
Repeat for 15 mins
Cool down

In the Garden:

Sprints:

Jumping Jacks – 1 minute
Sprint – 40 seconds
jog/walk – 1 minute
Sprint – 40 seconds
jog/walk – 1 minute
Repeat for 15 mins

Walk

Walk to work! leave the car – leave your oyster on the side

Walking is one of the most effective ways of keeping toned and losing winter weight. It saves you pounds and helps you lose pounds

Nourish:

Make sure you get the right protein, carbs and fats in the morning!

After a HIIT sessiona and a 5 mile walk to work if I have had not had time to make an omelette to have for breakfast I head to POD for a Supergreen Blitz smoothie and after an hour or so have some Energizer Eggs to set me up for the day.

Firm believer in fasted cardio – using up those glycogen stores and then nourishing your body when you’re ready to start the day

http://www.podfood.co.uk/

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Balance

Today’s Lent – Step it up and stopping the chocolate

Lent is the perfect time to start a new plan. Even if you’re not religious – it gives you a set time and date to work towards something or make some changes. Every year you will hear people doing it or you may have tried but failed… do not fear 2015 is your year. Get a buddy or a support network. Set yourself small challenges or little goals along the way. You can do it! You will also get to reap the benefits come Spring/ Summer!

This year I have challenged myself to two Lent Goals

1) 10,000 steps a day.

This is the minimum amount of moving we should be doing a day. I have thought about fun ways of getting these steps in so have been using Lauren Conrad http://laurenconrad.com/blog/2012/01/shape-up-my-7-days-to-skinny-jeans-plan/ to get those steps in.

lauren conrad

Try it out – its a sure fire way of making sure you are getting your body ready for summer.

Use HiiT, aerobics classes, powerwalking, walking to work with friends or even shopping to get those little steps in!

2) Giving up Chocolate

I know – CRAZY! I usually go vegetarian for Lent but seeing as most of my diet is made up of 90% plant based food – that was too easy. So I have set myself the challenge and here we go!

What are you doing for lent?

How are you sticking you too it?

Who is in your support network?

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