HIIT

I know I talk a lot about food, I mean it’s delicious and sometimes sinfully tempting, but today is a day for fitness. If there’s one thing I can tell you it’s that if you’re not doing HIT cardio (or HIIT, High Intensity Interval Training), your results are going to be disappointing and you won’t reach your fitness goals any time soon. Performing short, powerful bursts works to get rid of fat more effectively than just running straight for 30 minutes. Not saying that I won’t go on a nice long run every now and then, but I usually like to pair it with some sort of HIT workout as well or make sure I complete a HIIT workout the next day. They are super great for both losing fat and helping to gain strength and muscle. Instead of just jogging, try a fartlek run (run for 30 minutes, alternating jogging for 5 minutes, then 1 minute sprint). Happy HIIT running y’all!

Breakfast: Smoothie (of course)
-One container (individual size) of Strawberry Greek Yogurt
-a Crap-load of Blueberries
-Lots of Ice
-Just a splash of Almond milk
-Thermos of water

Lunch: Eggs
-two scrambled eggs with 3 tablespoons of Nonfat Cottage cheese (my favorite way of sneaking in extra protein) and ground pepper
-one banana
-Thermos of Water

Dinner: Leftovers (spaghetti and chicken)
-Chicken primavera
-Carrots and Peas
-2 Glasses of water

Workout: HIT run
– Warmup (one lap, speed and dynamic drills)
-4 continuous laps of jog the curve, sprint the straightways (so 8x 100m sprints)
-30 minute easy run (also counts as cool-down)
-Abs- V-ups with barbell, 60 sit-ups, 5 minute continuous abs (changing every 30 seconds)
-Lifting
1)Bench Press (4x 15 reps)
2) Bent over Rows (4x 10 reps)
3) Bicep Curls (4x 10 reps)
4) Lunges (4x 10 reps each leg)