Burn Baby Burn

When it comes to working out, if given the choice I would almost always choose something where I would work for a longer time but at moderate intensity. The sports that I leaned towards were more endurance based and so sometimes switching into that sprint mode is very hard for me to do mentally. Pregnancy supported this as well. I wanted to keep working out but also keep my baby healthy, so I kept my intensity lower than I would normally. So here I am, almost a year later, trying to get back into what I don't particularly enjoy.

Intensity is tough because it is uncomfortable. This is why group settings that apply intensity are so successful. It is easier to push into that uncomfortable place when you are surrounded by other people doing the same. Now that I am back on my own, and am in a condition where it is safe to push the intensity again, I am finding it difficult to go to that dark place. When I program things for myself, I would lean towards something with lots of rounds or heavier weight, therein "allowing" myself to move at a slower pace.

There is a reason why HIIT is so successful though, you guys. That's why we do it. It is shown that increased intensity has the most powerful effect on metabolism than any other form of exercise. When it comes to burning fat, intensity is where you get the most bang for your buck. Depending on work output, a short 15 minute intense (PRE 80% or higher) workout can produce a larger spike in metabolism than a long, slow 45 minute session (PRE about 60%).

An intense workout should leave you feeling completely spent... like staying on your feet for the cool down should be difficult! Push to that dark place and get the most out of your workout!

Here's the nasty truth... a lot of us don't like working out so the time commitment that it poses is a nice excuse and way to get out of it. But really, counting warm up and cool down, you don't need more than 30ish minutes. Which I know, bursts that time bubble right up, but it's true. Having trouble coming up with ideas or how to warm up and cool down in that amount of time? Reach out for help! Contact me or another trainer/coach that you trust and let us help you. Trainers and coaches don't get into it for the money people, we do it because we love helping people. When I get questions on how I can help someone, it seriously makes my day, so never hesitate.

Here's a great workout, counting warm up and cool down, that you should finish in under 30 minutes and BONUS- requires no gym equipment! Get in some workout clothes and rock this one out! I promise you'll feel better after you do. Getting started is the hardest part but you never regret doing a workout... but you might regret it if you don't.

Warmup

1 minute jumping jacks

1 minute alternating lunges

1 minute air squats

1 jumping jacks

Straight into

5 Rounds

24 jump lunges (total)

20 situps

Straight into

5 Rounds

24 mountain climbers

10 burpees

Straight into cool down of

stay on your feet and walk for 2 minutes

1 minute yoga squat stretch

walk for 2 minutes