The Sneaky Way to Stay Fit Over the Holiday

When it comes to fitness, the Holidays tend to throw a gigantic wrench into one’s routine.  Whether it is traveling or preparing for family gatherings or the constant urge to want to snack on all of the holiday goodies.  Be that as it may I have created a quick yet effective way to burn those unwanted calories and/or relieve some of those holiday stresses (aka family members). 

All kidding aside, this workout can be as long or as short as you would like it to be, ideally it should only take you twenty minutes to get a heart pumping caloric burn.  Now, you don’t need any fancy equipment or even a lot of space.  All of these exercises can be done with furniture (ex. a chair or table) and/or on the floor.  

Now for the workout!  Each exercise will be performed consecutively so that it is run as a mini-circuit completing each exercise with the designated number of repetitions and sets assigned to each exercise. 

Lifts: 3 sets of 10-12 reps

1. Push-Ups             
2. Squats (body weight)            
3. Core Rows (Exercise performed in push-up position alternating each arm in a rowing motion along the side of the torso.) 10-12 reps each arm             
4. Dips (use a sturdy table or chair)             

Calisthenics/ Abs: 3 sets of 20-25 reps 

- Mountain Climbers             
- Abdominal Crunch             
- Jumping Jacks             
- Bicycles

There you have it, a 20 minute workout that can be done in the privacy your home or in your bedroom if you are traveling.  This will help you maintain your metabolism and keep you on track instead of wolfing down mom’s homemade Christmas cookies and/or pie(s).  

Remember it only takes one slip to throw you way off track and we all know getting back on track is one of the hardest things to do.  Stay focused, be safe and have a Merry Christmas and a Happy New Year!

Welcome to Our NEW HD Video Blog! - How Do I Perform High Intensity Interval Training (HIIT)?

Are you looking to get the most out of your cardio workout at the gym? How about a type of cardio that not only burns fat at an alarming rate, but also helps preserve that hard earned muscle tone? Well folks, look no longer, HIIT is here!

HIIT stands for High Intensity Interval Training. It is a fantastic method used to rid body fat from your body is a timely manner. Now, you must push yourself out of the comfort zone you have been doing cardio in, and really maximize your time effectively. Long bouts of cardio sessions are of the past, get with the program and start HIIT today.

A typical HIIT session can last as long as 20 to 30 minutes. There are a couple different ways of doing HIIT, first and for most, sprints. Hop on the treadmill and get a nice warm up going. 5 minutes of brisk walking to loosen up your muscles will work. Increase the speed so you are at about 80% of your maximum sprinting ability. Run this pace for a minute, then lowering the speed back down to your brisk walking pace. Walk for 1-2 minutes, then proceed to increase the speed again back to your sprinting pace for another minute. Continue on this pace for 20-30 minutes.

Now, the treadmill isn’t the only option for this. The Stairmaster is another great option. Many people are intimidated at the sight of this; get over this in a hurry. You want to burn fat right, well get on it. The same guidelines I showed you before can be used here as well. These are the best two I feel for HIIT.

Sprinting outside and biking can also be used for HIIT. If you do chose to use the bike, you must turn the resistance on high while pedaling. You will not receive the maximum benefit of this type of training if you are using a low resistance.

You want to burn fat right? Well the wait is over. Get with the program, and take your fat loss to another level.