W.O.D. HIIT Workout

Here's a great workout for those wanting to do some HIIT (High Intensity Interval Training).


You workout as hard as you can go for 1 full minute and then perform a mild exercise as an active recovery for 2 minutes.

You can do any exercises you like but here is the workout I did:

WARM UP:

• Push Ups x 12
• Squats x 15
• Spiderman Climbs x 20
• Jumping Jacks x 30

Perform 2 sets to get you warmed up.

WORKOUT:

• Sprinting (in place)  1:00
• Squats - 2:00
• Mountain Jumpers - 1:00
• Lunges with a twist - 2:00
• Side to Side Ski Jumps - 1:00
• 1 Legged Alternating Reach - 2:00
• Heismans - 1:00
• Squats - 2:00
• Bowling Lunges (modified ice skater) - 1:00
• Alt. Lt & Rt Lunges with Reach - 2:00
• High Low Punches 1:00
• Reverse Lunges - 2:00

COOLDOWN:

Be sure to keep moving for a few minutes and perform some stretching!

Does lower-intensity "fat burning" workouts really burn more fat?

A Great QUESTION:
Does lower-intensity "fat burning" workouts really burn more fat?

Read This:
The information on cardio machines can be deceiving. The "fat burning zone" is a myth that is based on a fact, but taken out of context.

It's true that higher intensity exercise uses more glucose and glycogen (the form of energy your body gets from foods) in proportion to fat, but remember that "high intensity" in this context means exercise that you can only maintain for a couple of minutes before becoming exhausted (i.e. anaerobic exercise). It’s also true that low intensity exercise uses more fat as fuel; moderate intensity exercise that you can maintain for 20 minutes or more is aerobic exercise, and will burn both fat and glucose.

You're better off exercising in the aerobic zone as much as you can, because exercising at higher intensities burns more total calories. The "fat burning zone" business is very misleading. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat.

Bottom line: The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts. So just ignore the machine and continue to exercise aerobically. As a bonus, aerobic exercise also strengthens your heart and cardiovascular system, lowers blood pressure, and improves cholesterol levels.

Written by: Dean Anderson, Certified Personal Trainer

♥ SMART Quest ♥ Sat. August 27, 2011

High Intensity Interval Training Workout

My SMART Quest for today is: Still trying to make better food choices.   My eating has been off, but my workouts have been spot on!
Hope I can succeed.
SLEEP:   7 hours - I went to bed at 12:00 am , awoke at 7:00 am
AWOKE: 7:00 am
WARM UP: 8:05 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.

High Intensity Interval Training

These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total

Sprinting (running as fast as I can) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping  Jacks x 90 seconds full on work
Lunge with a Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts  x 90 seconds full on work
Side reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can) x 90 seconds full on work. As quickly as possible
Alternating Reverse Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Alternating 1 legged reach  x 90 seconds active recovery to keep my heart rate at a moderate pace 
Squat Thrusts x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can) - x 90 seconds full on work
Lunge with a Twist  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Side Planks x 90 seconds (45 seconds each side)  active recovery to keep my heart rate at a moderate pace
I really tried to go all out as fast as I could to make this workout really count!

♥ SMART Quest ♥ Thurs. May 19, 2011

Week 10, Day 4
My SMART Quest for today is:  Keep on fighting the fight!  I am doing what is good for my mind body & soul!  Stay focused.
SLEEP: 5 hours - I went to bed at 12:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.

High Intensity Interval Training

These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (left leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (right leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.

Another good workout.  Always a challenge and my heart rate is soaring!

♥ SMART Quest ♥ Tues. May 17, 2011

Week 10, Day 2
My SMART Quest for today is: Still trying to make better food choices.  Hope I can succeed.
SLEEP:   5 1/2 hours - I went to bed at 11:30 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.

High Intensity Interval Training

These are timed Intervals: Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace 
Side Jump Kicks with Squats (Left Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Right Leg) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.

I really tried to go all out as fast as I could to make this workout really count!

♥ SMART Quest ♥ Tues. May 10, 2011

Week 9, Day 2
My SMART Quest for today is: Try to Stay on track. I am still not making the best choices on some of my meals, but nothing too bad.  I am soooo good with the workouts, but I tend to get bored with my food choices.
SLEEP:   6 hours - I went to bed  at 11:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Today I am doing a HIIT consisting of a series of  8 exercises based on Scott Colby's Ageless Abs 2 Program!   I am doing 90 seconds on 90 seconds active recovery. 

High Intensity Interval Training

These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds.  Each round is 3 minutes.  24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks  x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes  x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work.  As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Left Leg) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Reverse Lunge to Toe Touch Kick Ups (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks - x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up. 

 

I always try to do a few different exercises to change it up a bit.  I guess I get comfortable doing many of the same exercises.  Good workout though.  I am always very sweaty and wiped out!

♥ SMART Quest ♥ Tues. May 3, 2011

Week 8, Day 2
My SMART Quest for today is: Try to stay focused on my eating.  I have been feeling bloaty and it is discouraging.  Switch u my eating and tweak it a bit.
SLEEP:   6  hours - I went to bed at 11:00 pm , awoke at 5:00 am. 
AWOKE: 5:00 am
WARM UP: 5:25 am - I added extra reps to my warm up!  (kept the push ups the same)
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a HIIT consisting of a series of  8 exercises based on Scott Colby's Ageless Abs 2 Program!   I am doing 90 seconds on 90 seconds active recovery. 

High Intensity Interval Training

These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds.  Each round is 3 minutes.  24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Side to Side Ski Jump Ropes x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work.  As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Left Leg) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges - x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans (running as fast as I can, side to side motion, high knees) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.

Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up. 

 

I always try to do a few different exercises to change it up a bit.  I guess I get comfortable doing many of the same exercises.  Good workout though.  I am always very sweaty and wiped out!

♥ SMART Quest ♥ Thurs. April 28, 2011

Week 7, Day 4
My SMART Quest for today is:  Keep moving forward. I am feeling a bit bloaty today after yesterday's Reward Meal!  I will try to drink plenty of water today! 

SLEEP:   7 1/2 hours - I went to bed  at 11:30 am , awoke at 7:00 am
AWOKE: 7:00 am
WARM UP: 7:55 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of  6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still adding extra time to the intervals and I continue to try and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.


6 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 


Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 99, 100, 99, 99, 99, 98, 99 reps per round. Much better this time.  I was able to do more reps.
BOSU Mountain Jumper Push Ups -  30 seconds on, 10 seconds rest x 8 rounds - 9, 8, 8, 8, 8, 8, 8, 9 reps per round! 
Knee Raises ( Knee Pull Up on the UBP Dip Bar) This is from Zuzana's BodyRock.tv site - see photo below. -  30 seconds on, 10 seconds rest x 8 rounds - 14, 14, 13, 10, 13, 13, 12, 13 reps per round!   These were very difficult to do, ouch!  My shoulders, triceps & abs could really feel it.
Jumping Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 40, 40, 41, 40, 41, 40, 42, 43 reps per round!  I was much slower on this for some reason.
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 67, 65, 65, 65, 65, 67, 66, 67 reps per round!  I was able to add a few more reps!
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 18, 18, 19, 18 reps per round, Right Leg: 18, 17, 16, 17 reps per round!  Oh my goodness this was difficult.  Every round got harder and the weights felt heavier.

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm -  egg white omelet,
Meal #3: 3:00 pm -   grilled tilapia fillet, steamed broccoli, 3 dried plums, 6 raw almonds.
Meal #4: 5:30 pm -   2 slices toasted Ezekiel sprouted grain bread with 1 Tbs. natural peanut butter
Meal #5: 8:00 pm - 5 ozs, grilled chicken

WATER: 8 glasses

 MINDSET: Well, I wasn't happy about feeling bloaty all day from last night's reward meal, but I know I need to cycle my calories, etc.  I have been good with eating and workouts.  I haven't been good about taking photos.  I will definitely take them on Monday!  It has been hard having my daughter home for spring break.  I think I can see a difference in my muscle tone.  I am hoping my things will look smaller!

♥ SMART Quest ♥ Tues. April 26, 2011

Week 7, Day 2
My SMART Quest for today is:  Try and eat all of my meals.  It has been hard to eat every 3 hours and I tend to miss a couple of my meals. I am not binging, but I certainly don't want to starve myself either as i know that is not good for my metabolism.


SLEEP:   7 1/2  hours - I went to bed at 11:00 pm , awoke at 6:30 am. 
AWOKE: 6:30 am
WARM UP: 7:35 am - I added extra reps to my warm up!  (kept the push ups the same)
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a HIIT consisting of a series of  8 exercises based on Scott Colby's Ageless Abs 2 Program!   I am doing 90 seconds on 90 seconds active recovery. 

High Intensity Interval Training

These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 90 seconds each and 8 rounds.  Each round is 3 minutes.  24:00 total

Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrust Mountain Climbers with Push Ups x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Jacks x 90 seconds full on work.  As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Left Leg) x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks (see Scott's video, ouch!) - x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans (running as fast as I can, side to side motion, high knees) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace

Dear thighs.
As I write this I hope you are feeling the burn and are starting to melt!  It is time for you to go.  I won't miss you! (giggle).

5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up. I was sweating like crazy by the end of this work out.  I added 3 of Scott's workouts from one of his videos.  The Squat Thrust Mountain Climbers with push ups, Squat Jacks, and Plank jacks!  My oh my were my legs on fire as well as my heart racing!  With all of the other "kick" moves I did, my legs were really feeling it. 

MEALS:

Meal #1:  9:00 am -  coffee & sugar free creamer, 1 small banana

Meal #2:  12:00 pm -Scrambled egg whites
Meal #3:  3:00 pm - Light Chinese chicken salad wrap with small side of fresh fruit
Meal #4: 4:00 pm -
Meal #5: 7:30 pm - grilled chicken , snap peas dipped in hummus
WATER: 8 glasses

MINDSET: While I continue to struggle with personal issues, I won't let them tear me down.  I am better than that.  I will keep looking to my "Why" and pray for success!