I work out no more than 30 minutes a day using High Intensity Interval Training/Tabata work outs that changed my life. Who wants to spend hours in the gym training, when you are bound for time with work, children, appointments, drops offs, family etc.? Not to mention the worst was training for hours and not defeating stubborn fat that you inherited from your family genes.
The perfect solution to attaining your weight and fat loss goals is using HIIT Workouts. HIIT- High Intensity interval training involves alternating bursts of all-out intensity (90-100%) with lower intensity intervals/minimal rest periods (10 to 20 seconds). It is proven to be the most effective way to boost metabolism and reduce body fat. All you need is 20-30 minutes a day!Below is a sample HIIT routine, although it is a total body workout, it focuses on glutes, legs and shoulders.
My programs focus on targeting those specific problem areas using a variety of methods to not only burn fat, but minimize and zap away cellulite while sculpting a toned body with sexy lean muscle and shape! After trying this work out over a few days, you will see how my programs will change your life, and win your fight with your genetics!
- Skipping rope (weighted or regular)
- Dumbbells (can be replaced with the resistance bands)
- Gym Boss or Tabata Interval Timer or similar
- This is a timed workout and therefore for maximum results make sure you have a timer for each workout either on your phone or separate device to stay on track.
- Difficulty can be increased by the number of rounds you do between 2-4 as well as adding extra HIIT exercises such as skipping in between each interval. Gauge based on your fitness level. If you are a beginner start off with 1- 3 rounds at maximum effort and safely increase your intensity.
- Set your Tabata timer for 40 seconds work – 10-15 seconds rest.
- Do the sequence 2-4 times. At the end of each full set of exercises take a 2 minute rest. Ensure your heart rate does not decrease entirely. The key is to keep your heart rate up elevated throughout the entire workout.
- Reverse cross over curtsy lunges
- Power Jump Squats
- Plyometric Pop Squat (with mini resistance bands if you want to increase the difficulty. If it is too difficult try a stationary squat)
- Wall sit squat
Tips on how to perform the Exercises1. Skipping
Start: A: Using a skipping rope start with your rope handles in front elbows by your side.
Action B: Skip ensuring you are turning the rope from your wrists in a small circular motion, elbows close to your sides, feet are close to the floor. Jumping variations include on the spot, shuffle step, knees high and side to side 2 feet lateral shuffle.
2. Reverse Cross Over Courtesy Lunge
Start A: Start with your feet shoulder width apart, hands by your side with/without dumbbells
Action B: With your back straight and dumbbells by your side, steps back diagonally crossing over the supporting leg. Ensure hips are facing forward and to extend deep enough that you are in a 90 degree angled lunge with each leg. Your back leg will be supported by your toes to drive the leg forward and repeat the exercise to the opposite side.
3. Power Jump Squats
Start A: Stand with your feet a little more than shoulder width apart and jump from a squat position.
Action B: Use your arms slightly for momentum. On the descent of the jump place your feet in the same deep wide base position situating yourself back into the original squat position. Make sure you keep your back flat and buttock tilted/rotated back. Jumps should be explosive using power generated from your legs.
4. Plyometric Pop Squat with mini resistance bands
Start A: Stand with your feet together, hands by your side. Place a mini resistance band around your mid thighs for greater difficulty.
Action B: Jump and shoot your feet out wide landing in a squat position (90 degree angle) then immediately jump/pop into your standing position placing your feet together. The “in and out” motion is similar to that of a jumping jack however you are squatting as you jump out. Use your arms to assist with the momentum of the movement; as you jump squat out your arms come in front. Do this continuously in out in out with no stopping.
Ensure your back is flat and as you jump and land into the squat position you rotate your hips back slightly.
5. Wall sit squat
Finish this workout sequence by doing a wall squat and hold it as long as you can.
Start A- With your feet in a wide stance in front of you, sit back against a wall so the wall is supporting you . Squat down so you are sitting at a 90 degree angle.
Action B: Hold this position for as long as you can with your hands placed by your sides or cross over your chest area. Be sure to drive from your heels and squeeze your glutes and thighs. It should be burning!
Are you ready for your customized program?
Time to take charge of your life and be happy with yourself because no one else will .
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