HIIT/Strength Workout
Happy Labor Day Weekend! I hope you take some time to rest and recover from all the amazing hard work you do. Take time to be present and recognize your accomplishments. One of my favorite ways of recognizing all my incredible work and strength is working out. I used to think workouts had to be an hour long, but any movement counts. I have been loving HIIT (high intensity interval training) strength workouts. They are so much fun and a great way to challenge yourself. Not only do they train cardio and endurance but they build muscle and do it fast.
Coming into college I knew I wanted to keep up with my intense training because of the rush it makes me feel. I truly come into my full power and show myself all that I am capable of when I do these workouts. I set aside between 30 minutes to 1.5 hours to raise my heart rate, move around, and most of all have fun. Too often people forget that you are supposed to be having fun. Find a form of movement you enjoy and mix it up so you don’t get bored. Don’t do it because you want to look good, do it because you want to feel good. Working out releases endorphins that clears our minds and makes us feel happier. Working out decreases your change of disease and obesity and allows you to live a healthy, fulfilling life.
I call working out my “me time.” This is the time where I focus in on myself. I repeat positive affirmations over and over. I do it for me. My mental health needs this, so I don’t pay attention to anyone else but myself. So many people are intimidated by the gym, and rightfully so. It can be scary. What you have to remember is that you are there for you. Focus so much on yourself and your well-being that you can’t even tell if someone else is watching. Don’t be afraid to mess up and make mistakes, we all do. Take breaks when you need them. Listen to your body. On the other hand, make sure you are pushing yourself to your full capability. The mind wants to quit so much sooner than the body. Don’t let the mind win.
With this, I wanted to post a workout with a ton of my favorite full body killer exercises to leave you feeling so good. I like circuit workouts with around 3 circuits. Feel free to mix and match and change things around. I always say, get curious. Start exploring the body and mind. What feels good to you. What I like and wrote down may not feel good for you and that is more than ok.
Circuit 1, Cardio: 30 seconds each exercise, rest for 30 seconds after all four exercises, repeat 4 times
Snowboard jumps: Pretend you are snowboarding or surfing, then jump 180 degrees and continue that back and forth. Try to go as fast as you can with correct form.
1/2 burpees: Plank position with or without the pushup and jump in to a squat. When you are in the squat, release your hands and bring them up. Then, bring them back down and jump back to plank.
Reverse crunch to jump: Engage your core and roll back on your mat tucking your tummy. Roll back up and jump. Come back down and repeat.
Star jumps: Stand in a tuck position and jump up while extending your arms and legs in a star shape.
Circuit 2, Strength: 40 seconds each exercise, rest for 30 seconds after all four exercises, repeat 4 times
Sumo squat release weights: Heels in, toes out, wide squat position with weights in hand. Squat down and set the weights down, then rise up without the weights, squat back down and pick the weights up and rise.
Curl to press: Core engaged, spine straight, don’t arch. Bicep curl, rotate your hands and shoulder press.
Reverse lunge to curtsey lunge to reverse lunge to knee drive with racked weights then press: Ok stay with me here… choose one leg. Weights are in hand. Reverse lunge, then curtsey lunge, then back to reverse lunge, then drive the knee up and bicep curl (you are now in a standing one legged tadasana + bicep curl), then shoulder press. (I know you just did a bicep curl shoulder press, but we are burning it out!)
Other side: aka whatever leg you didn’t just do.
Circuit 3, Strength: 40 seconds each exercise, rest for 30 seconds after all four exercises, repeat 4 times
Dumbbell swings: Straight spine, tight core. With a slight bend in your knees and your hips tilted, swing the dumbbells between your legs and then straighten your knees and press them up to about chest height.
Renegade row + Downward dog: In plank or table top, row the dumbbells on each side and then pushup. Then, push back into downward dog, roll forward back to plank. Your core should be engaged the whole time.
Jump thrusters: (These are spicyyy so do what you can) Squat with the weights racked, then when you thrust the weights up, also jump your feet in. Then, jump back to the squat and lower the weights to the racked position.
Suitcase squat reach down and up: Narrow squat sitting down and then reaching up with the weights.