Happy Workout Wednesday! I work long hours. 6:30 a.m. to 4 p.m. That gives me roughly 3 hours of Z time before he goes down for the night. Now that is a precious 3 hours and as important as fitness is to me, I gladly sacrifice my afternoon gym session to spend time with my adorable little man. So, my only option is to get up at the crack of dawn to hit the gym for a quick workout. (Actually, at 4 a.m. I don’t think dawn has officially cracked yet.)
I get exactly 50 minutes to workout so I want the most bang for my buck. That’s why I add a few Tabata/H.I.I.T. workouts to my weekly routine. There are so many benefits to High Intensity Interval Training but my favorite is that it burns more calories in a 24 hour period than a steady paced cardio workout and in less time. Workout Win!
Today is an Upper Body focused H.I.I.T. I always begin with a quick 5-10 min warm up on the elliptical or treadmill and then dive into the H.I.I.T. circuit. Do each exercise for 20, 30 or 40 seconds (depending on your fitness level) and rest in between for 10 seconds. Catch your breath at the end and then repeat 2 more Rounds. Don’t be intimidated to try a challenging weight. You can always drop down to a lower weight at any time if it becomes too much or you aren’t able to keep a good form. Today I used 12lb and 15lb dumbbells. You can also break these exercises down into smaller circuits to accommodate for time or fitness level. I use my Tabata HIIT Timer App on my phone which was a free download. I highly recommend a timer app because hopefully you’ll be too busy sucking wind to be concerned with the clock!
Upper Body H.I.I.T.
Up/Down Planks Example
Side to Side Jumps Example
Dive Bombers Example
Plank Jacks Example
Bent arm lateral raises Example
Jump the Mat Example
Exercise Ball Pull Example
By the end of my 3rd round I am literally a hot mess. Getting fit ain’t pretty.