What's Your Workout Today VSGers? - Fast Friday!

Why is it Fast Friday You Ask? Because to day I challenge you to incorporate HIIT into your routine. HIIT stands for Hight Intensity Interval Training. Intervals just means the exercise or exercise segment you are going to do. Fast also means get through your HIIT work out quickly. Most HIIT workouts should be around 20 minutes and definitely no more than an hour (if you are a beast). If today is cardio day, check out the HIIT run I posted above. I sweat more doing that than I do running 5k. If today is weight day then order your exercises so that the 2nd set uses a different muscle group than the first and as soon as you finish your first set, go right into your 2nd set. No more than 30 seconds rest between set groupings and no more than 2 minutes between exercise groups. Or incorporate a body weight exercise that is opposite the muscle you just worked so for example if you are bench pressing jump up and do 10 body weight squats before starting your next set. Its about quick and getting your heart rate up. 

Here are a couple examples of HIIT exercise:

Brutal HIIT Ladder Workout

http://www.youtube.com/watch?v=cZnsLVArIt8

HIIT for Fat Loss

http://www.youtube.com/watch?v=zpeN0xX1VVg

HIIT for Beginners

http://www.youtube.com/watch?v=Vq9-W3zCLoc

Shortcut to Shred Chest, Triceps, and Abs (if you like this one, check out the others too, this guy is amazing)

http://videos.bodybuilding.com/video/107122/Chest-Workout-Ji m-Stoppanis-Shortcut-To-Shred

The first one is so for me today.

My last day (before doing it again Monday and Tuesday) of working 13 hrs straight (with 15 minutes of driving to get from 1 job to the next). So tonight, since it's a Friday night and I don't have to be back at wor****il 10am tomorrow, I will do a small power walk after work! I am determined. I never would have thought I would feel so guilty not working out! I have my alarm set for 6am every day and get up at 630- the past 2 days I was (or so I thought) going to get up at 6 and do the little quick suggestion workout you mentioned the other day. I could NOT get up! I was never a morning person, ever. So it's hard for me sometimes.

I am determined to do this tonight. Tomorrow since I don't have to leave my house until 9:40am to go to work I would LOVE to get my ass up and out by 7:30am to do at least an hour at the gym. If I don't go before work, my ass is going after, plus Sunday!

Tsk. Tsk. Tsk. I see the flaw in your planning though. Instead of setting your alarm for 6:00am set it for 6:25am. That workout I gave you only takes 5 minutes!

"So it's hard for me sometimes." - Excuses!!!!!!!

I will  be doing cardio intervals. I ended up taking yesterday off and feel better today.

1400 Meter swim

Finally feeling better!  I'm going to drag my bag into the middle of my living room, put my pretty pink boxing gloves on, and do some intense cardio/boxing intervals!! 

Had a bit of a melt down yesterday.  I let the family stress get to me and made bad food choices and canceled my appt with the PT.

I am 1 week from my final appt for surgery and can not self destruct now!  I am to close.

Normally I take Friday off but due to my actions from yesterday I need to step it up to counteract the damage.

Tonight I am doing the Spin Class.  Lots of interval training!!

Life happens, nothing you can do to stop it. What you can choose is how you deal with it.

I am not a big fan of "making up for it". It is far more important to get right back on track and don't let yourself stray. You are still pre-op so you have some penance to pay.

Keep Your Eye on the Prize.

Your penance shall be 1% added to all of your inclines tonight!

I LOVE interval training. Whenever I do cardio on the treadmill or just plain running/jogging outside it's always interval training. There is sooooo much research to back up its effectiveness. 

However, I'm not doing it today! I'm headin' upta camp straight after work. Our camp is at the bottom of a very steep hill, about 1/2 mile from top to bottom (consequently it's an extremely dangerous trek). There's also no stairway (unlike all the adjacent camps owned by wealthy tourists, but I digress). So after taking at least 5 trips to unload the car, assuming I don't break my neck in the process, I'll have gotten a good workout in today! And on my off day at that 

And that is why you are at goal and the couch sitters are not!