Getting up in the morning to go to the gym (especially now that it’s pitch black outside at 5:30am) is seriously a struggle. Even my husband now just groans at me when I wake up and ask him to go to the gym with me. So there are always days where I show up to the gym later than I should, meaning I don’t have enough time to get every thing in. Normally, I’ll go for a run (40-60min) on the treadmill then follow it up with a good lift, but when I’m running late forget about it – so I need to condense everything to get my heart pumping, and start my morning off on the right foot.
HIIT (High Intensity Interval Training) workouts are becoming extremely popular now a days, and they combine quick repetitions of exercise in shorter times with breaks worked in.
It’s hard for me to start my mornings without getting a run in, so when I’m doing a HIIT workout, I usually do a sprinting workout. Sprinting intervals will burn more calories in lesser time, plus keep burning them long after you finish your workout! After that I’ll move over to the weights. My goal in lifting is too slim down and get strong. I like to incorporate all-body exercises, and focus a lot on exercises that keep my abdominal section tight. Doing these interval lifts will increase your heart rate, increase your strength/stamina, and also work like a sprinting workout. I used lighter weights than on my normal days so I can easily do the intervals.
(I added in the weights that I use, if you are going to try this, definitely adjust them to what is suitable and comfortable to you! )
Here’s what I do:
30 Minute Sprinting Intervals
(This is based on a treadmill)
Warm Up: 5 minutes run at 7.0
Fast: Sprint at 9.5 (or as fast as you can) for 30 seconds, rest for 30 seconds. Repeat 10 times.
Cool Down: 5 Minutes run at 7.0
Every 3 minutes for 4 rounds
Sumo Squats: 10 x 50lbs
Thrusters: 10 x 30lbs
Decline Overhead Crunches: 15 x 10lbs