HIIT

HIIT  - High Intensity Interval Training is a very effective fat burning workout.  It switches between bursts of high intensity activity and fixed periods of lower intensity activity (or rest).  It is a great way to squeeze in a workout in your busy schedule - since an HIIT workouts typically last 20 - 30 minutes.

Some more benefits of an HIIT workout:

• Burn more fat and calories during and 24 hours after the workout!
• Increase your metabolism.  HIIT stimulates production of the HGH (human growth hormone) up to 24 hours after your workout.  This is great since HGH is responsible for burning calories as well as slowing down aging!
• Lose fat - not muscle!  Steady cardio sessions promote muscle loss - if done for long periods of time.  HIIT encourages muscle growth and weight loss from fat stores.
• Heart health!  Pushing yourself into the anaerobic zone (when you feel like you can't breathe and your heart is about to jump out of your chest) produces excellent results.  After a few weeks you'll notice you can do your normal cardio activity longer than before.  Also, as your heart gets pumping, it flushes out the bad plaque building on your artery walls.
• You don't need any equipment.  Everything can be done with just body weight.  Just get a good pair of sneakers!  I just got a new pair yesterday and I love them!

My workout of the day:

Warmup: 

1 mile run (70% - 80% of your maximum speed and effort)

Intervals: 

100 meter jog, 200 meter run, 100 meter jog  (this totals to 1 lap around the track)

  1 minute of burpees

100 meter jog, 200 meter run, 100 meter jog

  1 minute of pushups

100 meter jog, 200 meter run, 100 meter jog

  1 minute of plank and alternating hand reach

100 meter jog, 200 meter run, 100 meter jog

  1 minute of burpees

100 meter jog, 200 meter run, 100 meter jog

  1 minute of squat jumps

100 meter jog, 200 meter run, 100 meter jog

  1 minute of spiderman pushups

100 meter jog, 200 meter run, 100 meter jog

  1 minute of alternating lunge jumps

100 meter jog, 200 meter run, 100 meter jog

  1 minute of burpees

Cooldown: 

1 mile walk and stretch

I feel so energized and positive after this workout!  I had to keep pushing myself through those 200 meter runs - especially after all the legwork, but the jogs in between allowed me to catch my breath for the next intense session.  I gave it my all on the last 2 intervals - knowing that it will be over soon and I have a nice walk to catch my breath and listen to some great music!