Break away from your boring cardio with my favorite HIIT workout!☝️videos above...full workout below 👇 🏃♀️ Perform 3-4 rounds. Rest 30 sec to a minute between each set.
1️⃣ Med Ball Slams x 20 (I alternate 5 jump & 5 no jump)
2️⃣ Squat thrust with a hop up x 10-15
3️⃣ Kettlebell swings x 25 (booty Shake is optional 😂)
4️⃣ Wall Mt Climbers x 30 Wall thrusters x 5 (repeat)
*after 3 rounds of the above 4 exercises, I did a sprint Tabata on the soccer field, but you could do on a treadmill -20 sec all ou sprint, 10 sec rest and recover x 8 sprints. Then for fun I did a few extra sprints 😁woohoo 🙌💦 #jfittraininggrounds#hiitworkout#fatburningmachine🔥
Gala age 7 and Violette age 8 😍👯♀️⠀
Think we look alike just a little? ⠀
There might be a reason she is EXACTLY like me⠀
Truth is... the day she was born is the day I really started to learn about me and who I really am. The sheer challenge of having kids has changed me but I also realized I wasn’t really who I though I was? I used to think I was calm, organized and chill AF??? Ummmm can you say delusional? 😆⠀
This girl and I have MANY traits in common... and pretty chill is not one of them haha⠀
She’s the most beautiful combo of her dad and of me. Passionate, stubborn, perfectionist, compassionate, creative, dreamer, social butterfly, so brave in the face of the unknown ❤️💋⠀
Watch our world 🌎 we are coming for you! ⠀
How have your kids helped you grow as a human? Do you see yourself in them like a tiny mirror? ⠀
1 44 minutes ago
Tomorrow. 6:28am. Waipuilani Park. RAIN or SHINE. #justshowup! There will be a warm up, workout, cool down and most definitely hugs and high fives. FREE FITNESS and new friends make a great start to Wednesday. See you there!
I don’t like spending a lot of time “training triceps/arms”. I’d rather perform explosive, multi-joint exercises that really target the triceps along with something performance related or “functional”
Give this super set a go as a finisher for an upper body training day.
-DIPS: shoot for 10-12, add weight if needed.
- BOSU Plyo p/u: 10-12 reps
1 75 minutes ago
@fads_90 showing us how to pump out a couple of muscle ups 🤙🏽👌🏾
20Feb19 - FBB + HIIT
A) BB Halting Deadlift Pause for 3 seconds below the knee
4 x 6r - Rest 2min Between Sets
B) Single Arm DB Pressing Complex - 4 Strict Press + 5 Push Press + 6 Push Jerk
4 x 6ea increasing in weight each set - Rest :90s Between Sets
C1) BB Romanian Deadlift 3 x 10 @ 30X1 Tempo
C2) Push Up + Renegade Row 3 x 10 - Rest :90s Between Sets
D) Single Arm Ring Row Hold 3 x 30s each
E) 4 Rounds
21 Cal Ski
9 Pull Ups
Are you following our online program?! If not why not!! Get to work 💪🏾
Third trimester workout 🤰🏽💪🏼
I can’t believe how fast the last couple of weeks have gone by! Baby boy just keep growing (and kicking!) I still feel great, even if I need an extra rest once in a while. My workouts include modified boot camp classes, Pilates, swimming and spin classes. I love mixing it up depending on how my body feels.
In this workout I have some exercises (thrusters and knee strikes) that are low impact and get your heart rate up. And some great core stabilization exercises (bridges, bird dog row, hip circles) Give this a try- you can do this for time 40-50 seconds of work and 10-20 seconds of rest or 3 sets of 12-15 reps. Crush it!!!
CIRCUIT HIIT 🏋🏼♀️
30 secondes d’effort / 15 secondes de récup (oui oui..😂)
- Jumping jack
- Mountain climber
- Squats sautés
- Planche main coude
- Montées de genoux
- Abdos soulevé de bassin
Circuit à répéter 4 fois et je vous promet que la transpiration sera au rendez-vous !!! 😂🥵
Ce circuit travaille un peu tout le corps : les cuisses, les abdos, les bras et qui renforce le cardio ! 💪🏻
Je vous ai épargné le son, c’était très rigolo en accéléré mais bien lourd à écouter 😂
Kettlebell swings for the win!
If I had to choose one exercise to do when I’m strapped for time- which feels like always 🙃 It would be the Russia Kettlebell Swing. This is a full body recruitment exercise meaning all your muscles will be engaged. What’s more, you get the added benefit of getting your aerobic exercise in at the same time!
Pause for the 🎤 drop...
1. Begin by holding the kettlebell with both hands just below the groin, feet hip-width apart.
2. Be sure your spine is neutral, not rounded forward, and your core is engaged. Think about keeping your shoulder blades slightly pinched together to avoid rounding forward.
3. Now bend your knees slightly, hinge upward, and push the kettlebell into a swing using the force of your hips and glutes.
4. Swing the kettlebell to chest level, avoiding letting your shoulders “creep up” to your ears.
5. Let the kettlebell swing back to your starting position by hinging again at the hips, extending the kettlebell behind you.
Complete the circuit three times with one minute of rest between each circuit for a full body HIIT workout. Choose the weight that challenges you to get to the 8-10 rep range.
Russian Kettlebell Swings – 8 to 10 reps
Plank – 30 second hold
Russian Kettlebell Swings – 8 to 10 reps
Pushups – 10 to 15 reps
0 1012 minutes ago
12 minute HIIT WorkoOoOout!
(MINIMAL EQUIPMENT!) 4 movements ➡️1 minute each ➡️3 rounds back to back = 12 minutes of 🔥
Move your body and get your heart pumpin 💓 (and always remember to keep the core TIGHT AND ENGAGED)
1️⃣Jump Rope (singles)
Let me know if ya try it out and how you liked it!
We hear it all the time from our HiiTers: “HIWB is my therapy!”
If you’re looking for a change to your routine, a new start, a family of HiiTers who will support you, a stress outlet for whatever life throws at you, or all of the above, come try us out! Sign up on the HIWB app! 💛🖤
Eating right on your weight lost journey is very important. You have to not only eat less but you have to pick the right foods thursdy are going to keep you full longer and give you the nutrition you need to burn fat and go about your day. .
Here is a example:
On the left its 1 cup rice some cherry tomatoes and chicken. Which is good but will leave you slightly hungry for more in a hour or two. If you are gaining weight then that is fine but if you are trying to lose not ideally. So what to do you add a fat and cut back on carbs. Fats are higher in calories and your body can use the fat to burn off which will take longer to do leaving you fuller longer. .
What to learn how much you should be eating a day base off your goals? then dm me.
I crushed my workout and am ready to help YOU rock your goals with me! ☺️ it’s the final countdown... T minus 6 hours until my Ready For Spring flash sale starts! ✨ if you’ve been waiting for a sign to work together, this is it! Follow my LINK IN BIO to browse all the goodies I’ll be discounting for you today only! 🔥
Oh and did I mention you could win a $100 Target gift card?!? YEAH. So scoot your booty into this exclusive group (link in bio). The party starts at 4pm PST today! 🎉 .
Nothing makes me happier than helping others with the same health + wellness tools that changed mine & my tribe’s lives the last few years 💕
My next online boot camp starts Monday, Feb 25th so it’s time to save money & shred it out with me ☺️ whatcha waiting for? #letsdoit#timetoshine#strongereveryday
2 526 minutes ago
Give this a go at the end of your next session so you’re leaving the gym SWEATTTTY!
4 rounds ✖️ 30 seconds each ✖️ 1 minute rest between rounds
1️⃣ Jump squat into carb walks into jump squat
2️⃣ Power star jump touch down
3️⃣ 4 press ups into 4 mountain climbers
4️⃣ 4 jumping lunges into burpee (chest to floor)
BALLISTIC BODY BURN 🔥: the point of ballistic training is to complete explosive exercises at a fast pace. This contrasts traditional weightlifting where we aim to slow down movements for maximum effect. Doing ballistic training gets our heart rate up in a way that cardio and strength training can’t. The continual demand on the body to move dynamically means our heart rate is continuously rising to compensate. This is fantastic HIIT training to tone the body and burn fat. It’s important to have solid rest periods between rounds of ballistic circuits. In this workout I did 5 rounds of the two exercises (straight from jumps to swings) with 90 seconds rest in between.
• 10 x box jumps. These are a great way to build lower body strength as we need to use every single leg muscle to jump this high. We also use our arm muscles to propel us higher. • 10 x kettlebell swings: this is probably my favourite exercise to do at the gym. It’s impossible to feel like you haven’t worked your body after completing a set of these with the right weight! Remember the kettlebell swing is about pushing you bum back to overload your glutes and hamstrings. The further back we push our bums before bringing up the weight, the more stretch we get in our hamstrings. Our hamstrings act as explosive, thick elastic bands. Training these will add height to your jumps and shave seconds of your sprint. Kettlebell swings also strengthen back, core and shoulder muscles. It’s the perfect exercise to improve overall athletic performance!
So if you’re looking for a fun way to burn fat and gain muscle- try adding a ballistic circuit such as this one into your workout! It’s super fun and worthwhile!
Older picture from chest&tricep workout @isabool.yu and I did🤩
So let’s chat about indulging: I’ve been eating like shit the past few days, so today felt like a good restart, but i didn’t beat myself up at all! The whole time i was spending time with people i love and eating some yummy foods😋. A lot of people think if they go “off diet” for a few days they lose all progress and eventually give up😒. This is the worst mistake you can make! Having a mindset of all or nothing will get you nowhere- you’ll eventually give up. So honor your cravings- and eat the ice cream, fries, and pizza if you want! Bottom line- I’ve said this before, and I’ll say it again- don’t beat yourself up for enjoying yourself, you don’t need any bullshit detox after a weekend of enjoying yourself. Food shouldn’t consume your whole life and thoughts people!!
Anyway, here’s my killer leg day I did today:
⭐️4 sets of 10 sumo deadlifts ⭐️4 sets of 10 walking lunges SS 10 step ups
⭐️4 sets banded hip thrusts( 10, 8, 8, 6 up weight each time ) ⭐️3 sets of triset: 10 Bulgarian split squats, 10-12 leg extension, 10-12 hamstring curl -
(SS= superset meaning complete back to back with no rest)
2 2829 minutes ago
Certain detours in your life can be avoided. The ones that are avoidable can only become permanent if you allow them to become permanent. There was a time period in my life beginning in 1995 that I despised taking pictures for years because of my many insecurities & me being overweight. I hated myself. I hated the way I looked. I hated the way I felt. I was buried in severe depression, tragedies, broken dreams, etc. Truthfully speaking, I wanted to die.😔 However, my desire to take control of my life was stronger than my desire to die.💪 Giving up is easy. Abusing drugs & alcohol is easy. Overindulging in unhealthy foods or snacks is easy.🤤 Enduring & surviving is hard. Living a focused & disciplined life while passionately pursuing your goals & making the necessary sacrifices to reach them is very challenging. I was tired. I got tired of making excuses. I refused to let my detour of living an unproductive & unhealthy lifestyle become permanent.👌 Left pic
Year: July 2013
Weight: 290 pounds
Shirt size: 3XL
Pants size: 46
Year: February 2019
Weight: 217 pounds
Shirt size: L
Pants size: 36 - 38
0 429 minutes ago
I totally wasn’t going to workout today because I’ve been extremely lazy and haven’t worked out in a week. Or eaten good for the past week. But I came to my senses and got off my lazy butt to workout. I’m so glad I did to! I ended up having a really good workout! Nobody is perfect and we all fall off the wagon at times. The important thing is that you get back up and get at it again. The good thing is that you can start with a clean slate the next day. Don’t kick yourself while you are down just keep looking forward! #fitness#fitlife#hiit#hiitworkout#keto#intermittentfasting#omad#newme#ketolife
1 1129 minutes ago
Les fentes alternées.. 4 façon, de plus facile au plus compliqué. Pendant vos hiit, vos superset, ou peu importe quand vous employez les fentes alternées, si vous en pouvez plus, au lieu de faire une pause choisissez l’option du niveau en dessous! Et si l’option la plus difficile est hors de votre portée en ce moment, c’est un objectif pour vous !
1. Fentes alternées sans saut: Le genoux de devant ne dépasse pas les orteils, on engage les abdos, on descend bien le genoux qui part derrière et on garde toujours les genoux légèrement pliés en ramenant pour ne pas abîmer les articulations 🤗
2. Fentes alternées sous tension: Même combat que précédemment à la différence qu’on garde la tension dans la jambe avant tout le temps. On reste bas dans les jambes tout le temps !
3. Fentes alternées jumpés: le classique qu’on adore 😅 Attention à ne pas trop vous penchez en avant avec la fatigue, fixez un point devant vous pour vous stabiliser.
4: Fentes jump ciseaux: on garde la même jambe et on cherche à jumper en tendant les deux jambes. On retombe tout de suite en fente et on enchaine. Pour une option encore plus difficile vous pouvez ajouter un élastique juste au dessus de vos genoux 😘
Quelle est votre option préféré ? Vous aimez cette nouvelle petite série de progression que je commence ? 🙈
Tabata is a type of HIIT, or High Intensity Interval Training. Specifically, it's a four-minute workout consisting of 8 rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest. This is a quick way to fit in a workout 3x a week, even at home, with NO equipment!
Tag a friend to challenge them!!
Just got home from the gym after training some back 💪🏼 I decided to try out this new exercise on the cable machine, not quite sure what it’s called but I remember @whitneyysimmons showing this in one of her workout videos. I looooove this one because I can get a full stretch in my lats compared to other exercises. I was also surprised by how heavy I could go😳
If you want to target your lats, definitely give this a try😘
Day 50/66 ✨ #gymshark66@gymshark@gymsharkwomen
Hoy se viene un mega HIIT con saaaaaaltos!! Jajaja => 40' de entrenamiento + 15' de descanso ]> X 3 rondas
El q va conmigo => 50' de entrenamiento + 10' de descanso ]> X 4.... O 5 rondas??? Jajaja
1. Squat jump + lunge jump (alternando piernas)
2. Side walking plank push up + knee jump up (alternando brazos)
3. Air lunge jump + dynamic Squat jump (alternando piernas)
4. 5 crunches + push up con despegue + 2 knee jump up
5. Ninja jump + knee jump up!
ON FIIIIRE!!! Let's dooooo this!! B-) #megacardio#fullbodyworkout#training💪 #powertraining#hiitworkout
During this workout I will show you just a couple SIMPLE different HIIT exercises. I prefer doing HIIT over other cardio (treadmill, bike, etc) because I personally found out that I actually shed belly fat doing HIIT. I used to be a big treadmill person, I was losing fat from everywhere BESIDES MY BELLY. Once I was introduced to HIIT, I finally started to see positive results in my stomach area. -
➊ jumping squats | 3 sets of 10
➋ toe taps | 3 sets for 45 seconds each
➌ step up squats | 3 sets of 10
➍ jump lunges | 3 sets of 30
➎ mountain climbers/side walks | 3 sets of 30 (10 climbers, side walk, 10 climbers, side walk, 10 climbers)
➏ planks w/ a twist | 3 sets of 10
➐ blurpees | 3 sets of 10 -
You could tackle each exercise by doing all 3 sets of the same movement then moving on to the next movement OR you could go through all the exercises and repeat the line up 3 times. I personally prefer to go through the entire line up then repeat it 3 times. (Sorry the videos are still blurry, not sure why but I’ll get it figured out soon 😬) -
Tips: • never let a HIIT workout go over 30 minutes because it will put you at higher risk for injury. You should only perform HIIT 2-3 days a week. • if you can, take shorter breaks between exercises to increase the intensity. • always eat before a HIIT workout. Steady cardio can be done when you wake up and without eating but if you try to perform HIIT on an empty stomach, you will feel sick and have a bad performance. -
LEG DAY, baby!!! I know you’re gonna love this leg & glute workout 🧡 this is a HIIT circuit in 30 minutes :) that’s what it’s all about!! Quick & effective workouts. Try it out!! ➜
1. sumo squat pulses // 5 at a time: 30 seconds
2. lateral leg lifts weighted // kick as high you can, the higher the better so pick a comfortable weight: 30 seconds each side
3. bosu side jump squats // be careful with your landing, if you don’t feel comfortable, just do jump squats: 30 seconds each side
4. split squat: 30 seconds each side
5. triple lunge // forward, side, curtsy: 30 seconds each leg. Try to get 8-10 total reps of all 3 lunges in the 30 secs.
6. banded hip bridge // 30 seconds
Repeat 4x with a 90 second rest in between rounds! ❤️ and save for later!!! Happy Monday ☺️
47 85517 hours ago
FULL BODY WORKOUT 🔥 A pair of dumbells and you are all set for this one. 5 exercises to form one circuit with a little bit of everything! (SWIPE RIGHT ON THE VIDEO)
2️⃣ROW WITH TRICEP EXT
4️⃣SINGLE ARM DB COMPLEX
5️⃣DB CORE ROTATION
✅1 min work / 20 seconds rest
✅5 sets in total
Get going and give it a try AND tag your gym buddy below 👇🏻 SAVE & SWEAT 💦
LOWER BODY WORKOUT 👊🏻 A 35 minute workout for the lower body targeting the QUADS and GLUTES. 6 exercises in total that can be done ANYWHERE. (SWIPE RIGHT ON THE VIDEO)
5️⃣LUNGE WITH ROTATION
✅45s work / 15s rest
✅Complete as a circuit
✅5 sets in total
This is part two of a three workout series I created with @curranzsport. Give it a try and check them out! SAVE & SWEAT 💦 [AD]