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!

♥ SMART Quest ♥ Thurs. Sept. 1, 2011

High Intensity Interval Training Workout

AWOKE: 5:10 am
WARM UP: 5:35 am

WARM UP
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

Heismans 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
Lunge with a Twist   x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Side reaching Lunge 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
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
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Left x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Right - x 90 seconds full on work
Alternating Reverse Lunges x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers 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

Another great HIIT workout! 

6:00 PM - ZUMBA Class - 1 hour of intense cardio dance party, followed by 20 minutes of Abs & Glutes!
7:30 PM - 30 minutes of brisk walking

I am exhausted!  This was quite a day of workouts!  I feel like I could eat a horse, lol.

SMART Quest ♥ Tues. August 30, 2011

High Intensity Interval Training Workout

My SMART Quest for today is: Try to really get back on track with my eating!  I am stil messing up.  But I am trying, I will succeed.


AWOKE: 5:00 am
WARM UP: 5:30 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

Heismans 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
Side reaching Lunge  x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges  x 90 seconds full on work
Lunge with a Twist 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
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
Squats  x 90 seconds active recovery to keep my heart rate at a moderate pace 
Side Jump Kicks Left x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Right - x 90 seconds full on work
Alternating Reverse Lunges  x 90 seconds active recovery to keep my heart rate at a moderate pace
1 Arm Press Up 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 enjoy the intensity of these workouts!  I change them up each time to keep my body guessing and to keep the workout fresh!

♥ SMART Quest ♥ Tues. May 24, 2011

Week 11, Day 2
My SMART Quest for today is: I am BACK!!!  I had a great day yesterday!  My eating, workouts & mindset were on track!

SLEEP: 4 1/2 hours  - What is wrong with me!  I gotta get to bed earlier!
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
Jumping Jacks 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
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
BOSU Side Knee Raises (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 
BOSU Side Knee Raises (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans - 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

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!

Meal #1:  7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 11:30 am - 1 egg, 2 slices uncured turkey bacon (140 calories)
Meal #3:  2:45 pm - 3 oz grilled chicken, roasted rutabagas, 2 Tbs shaved Parmesan (250 calories)
Meal #4:  7:00 pm - 3 grilled chicken, 12 raw almonds, 5 dried apricots (317 calories)

Water: 8 glasses
Calories: 792

MINDSET:
I am feeling like I can really do this.  I am scared that it is the last 2 weeks and counting.  I just need to get more sleep!

♥ 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 ♥ Sat. May 7, 2011

Week 8, Day 6
My SMART Quest for today is:  Try not to let my personal stuff keep me down.  I am going to the theater tonight to see a play at the Ahmanson "God of Carnage".  Looking forward to a nice evening out away from my troubles!
SLEEP:   7 1/2 hours - I went to bed  at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 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. 


Heismans - 30 seconds on, 10 seconds rest x 8 rounds - 85, 98, 96, 95, 95, 97, 95, 95 reps per round.  I started slow but maintained
BOSU Mountain Jumpers -  30 seconds on, 10 seconds rest x 8 rounds - 26, 26, 24, 25, 25, 25, 24, 23 reps per round!
Jumping Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 38, 39, 39,40, 40, 40, 42, 42 reps per round!   
BOSU Side Lunge Knee Ups   -  30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 28, 25, 24, 24 reps per round, Rt leg: 25, 23, 23, 22 reps per round!  I was able to increase the reps this week.  These really burn out the quads, inner thighs, glutes, etc!
Dynamic Windmills (Cathe exercise)  - 30 seconds on, 10 seconds rest x 8 rounds  4 Rounds per leg - Lt Leg: - 16, 17, 16, 17 reps per round, Rt Leg: 17, 16, 16, 15 reps per round!  What was I thinkijng, these also really burn out the quads, inner thighs, glutes, etc.
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 20, 19, 19 reps per round, Right Leg: 19, 17, 18, 18reps per round!   As tire as my legs were I was able to add a couple of reps.

♥ SMART Quest ♥ Thurs. May 5, 2011

Week 8, Day 4
My SMART Quest for today is: Stay on track.  I am worried I am not eating all of my meals, and not always making the best choices.  I manage to stay in a deficit, but the choices could be better.  I am glad I am still going strong with my workouts.
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

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 - 94, 96, 96, 98, 97, 97, 99, 98 reps per round.  I lost some reps here for some reason..
Squat Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 34, 34, 34, 32, 34, 34, 35, 36 reps per round!  These were killer on my quads
BOSU Squat Thrusts with Push Ups -  30 seconds on, 10 seconds rest x 8 rounds - 6, 7, 6, 6, 6, 6, 7, 7 reps per round! 
BOSU Side Lunge Knee Ups   -  30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 25, 24, 21, 21 reps per round, Rt leg: 25, 24, 22, 22 reps per round!   These were very difficult to do, ouch!  My shoulders, triceps & abs could really feel it.
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 19, 18 reps per round, Right Leg: 17, 18, 17, 17 reps per round!   This is still challenging, especially with  the ankle weights.
Heismans  - 30 seconds on, 10 seconds rest x 8 rounds -98, 95, 93, 93, 95, 94, 94, 97 reps per round!

♥ 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!