Tag Archives: HIIT

30 Minute Upper Body Workout

Are your days jam-packed? This upper body workout is designed for when you only have 30 minutes to spare.

Upper Body workout

Don’t waste any time with this 30 minute HIIT upper body workout. Using half of your lunch break to fit in some gym time?┬áSupersets, dropsets, and short breaks are all you need to get a super, upper body pump. Try this out:

Circuit #1
Push-Ups: 5 sets x 10 reps
Pull-Ups: 5 sets x 10 reps
Rest: 30 seconds

10 Different Ways to Do Push-Ups

Circuit #2
Dips: 4 sets x 10 reps
Straight Arm Pull Down: 4 sets x 10 reps
Rest: 30 seconds

Circuit #3
Incline Dumbbell Press: 3 sets x 12 reps
Incline Dumbbell Row: 3 sets x 12 reps
Rest: 30 seconds

Circuit #4
Incline Cable Fly: 4 sets x 12-15 reps
Barbell Shrugs: 4 sets x 15 reps
Rest: 30 seconds

Circuit #5
Dumbbell Flyes: 3 sets x 15 reps
Bent Over Fly: 3 sets x 15 reps
Rest: 30 seconds

Sometimes people avoid working out all together when they don’t think they can dedicate an hour of their time. This 30 minute upper body workout is designed with that person in mind. Don’t have 30 minutes? Try this 20 minute home workout.

20 Minute Living Room Workout

No gym? No problem. If there are times when getting to the gym isn’t an option, read on. Whether you’re on vacation, stuck home in a snowstorm, or only have 20 minutes to work out before getting ready for work, you can do this home workout for a quick, fat burning fix. Pair it with a healthy diet and you’ll get the results you’re looking for right in the comfort of your own living room. Try this out:

Circuit #1
30 seconds of Jumping Jacks
30 seconds of Body Squats
30 seconds Reverse Lunges
Rest: 30 seconds
Repeat twice.

Circuit #2
30 seconds of Push Ups
30 seconds of Mountain Climbers
30 second Plank
Rest: 30 seconds
Repeat twice

Circuit #3
30 seconds of Chair Dips
30 seconds of Reverse Crunches
30 seconds of Sit Ups
Rest: 30 seconds
Repeat twice

Circuit #4
30 seconds of Push Ups
30 seconds of Burpees (Push Up to a Jump Squat)
30 seconds of Jumping Jacks
Rest: 30 seconds
Repeat twice

Circuit #5
30 seconds of Jogging in Place
30 seconds of Skipping in Place
30 seconds of Jump Squats
Rest: 30 seconds
Repeat twice

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Even if you can’t get through every circuit in the 20 minutes you’ll have done a killer, whole body workout and you’ll have a goal to strive toward. This workout requires no equipment and no gym. Give it a try next time you think you don’t have enough time to make it to the gym. I guarantee you’ll have more energy and feel more accomplished afterward.

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How to Burn Fat with Sprintervals

Tired of jogging for an hour on the treadmill in an effort to get ready for beach season? There’s an easier, faster, and more effective way to burn fat that you should try instead. Sprint intervals, a.k.a sprintervals, are a form of High Intensity Interval Training (HIIT) that spike your metabolism for up to 48 hours, torch body fat, and can be done in as little as 20 minutes. Here are some splits to try out:

1. 30 Seconds On, 1 Minute Off

Set your treadmill to a high speed (6+ mph or whatever you can do just out of your comfort zone) for 30 seconds. After your 30 second interval, set the treadmill to 3.5+ mph or just inside your comfort zone and recollect for 1 minute. Do these intervals for 20-25 minutes.

2. 1 Minute On, 1 Minute Off

Repeat point #1 except now you’re going to sprint for a full minute.

3. Uphill Sprintervals

Repeat point #2 except now you’re going to increase the incline on either your sprinting interval, or your fast walk interval. This way you’re either making your sprints that much harder, or you’re making your rest intervals less pleasant.

sprint interval training HIIT Fat Burning Abs Core Weight Loss

Now you can cut your playlist from 60 minutes to just 4 or 5 songs, save time, but you definitely won’t be saving much energy. Give it your all for 20-25 minutes and then go on with your day. Do this 4 times per week and take note of the results. The only question now is, what are you going to do with all that time I just saved you?

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