Tuesday, July 10, 2012

Full Body Quickie Workout

This is a quick strength and cardio workout that can be done in under 30 minutes.  It warms you up with a cardio session and incorporates some strength and balance into your cardio.  Then you go into high intensity interval training (HIIT) mixed with body weight strength training to let you catch your breath.

This can be done on a treadmill or outside.  The only equipment you need is some light weights (2.5 to 10 pounds).  Go heavier if you want more of a challenge.  If you don't have weights you can use whatever you can find around the house - water bottles.. tomato cans...  anything with a little weight to it!

Get a piece of paper and pen - so you can write down your results.  Use these results as your measuring point for next time - so you can push harder and try to beat your old score!

The first part of the workout is running (or walking).  You're running as fast as you can for 10 minutes.  Keep increasing or decreasing your speed judging on how you're feeling.  I always increase the speed to my maximum during the last minute.  If doing this on the treadmill - it tracks the distance for you! If you're outside - you can either use GPS on your phone, or count how many times you ran around the block, track, or park.

When doing the strength portion of the workout, try not to take breaks in between - except to record your result.  Keep your heart rate up and keep pushing through it.  Maintain good form and posture the entire time.  If you get tired, slow down the exercises rather than stopping.

WARMUP
3 minute brisk walk  (if on treadmill - turn off after warmup and restart for the 10 minute timed run)

CARDIO
10 minutes - Run as fast as you can!

(stop treadmill, write down distance, pick up your weights)

STRENGTH AND A LITTLE HIIT

30 seconds - jog with weights
1 minute - jog with both weights lifted overhead
30 seconds - jog with weights
1 minute - jog with both weights lifted overhead

(stop treadmill and come off of it)

1 minute - Lateral raises using your weights 
(record how many you did)
1 minute - Burpees
(record)
1 minute - Crunches
(record)
1 minute - Pushups
(record)
1 minute - Squat jumps
(record)
1 minute - Crunches
(record)
1 minute - Pushups
(record)

Superman exercise - hold for as long as you can
(record)

Plank position - hold for as long as you can
(record)

COOLDOWN

Stretch those awesome muscles!


And you're done!  Keep your sweaty paper with results for next time, and try to beat your own scores!

Let me know how you guys did!  I was SOAKED after this workout!


Have a great day :)



4 comments:

  1. K awesome blog excited to be your new follower!

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    Replies
    1. Thanks Ashlee! The recipes on your blog look amazing! Happy to be your new follower :)

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  2. Wow! This workout looks awesome(and crazy hard)! I'll definitely be trying it out soon.
    Saw your blog on the blog hop. I'll be following!

    http://1st-day-of-my-life.blogspot.com/

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    1. Thanks Cassie! Just checked out your blog as well, I will be making that skillet salmon and parmesan potatoes soon. I LOVE salmon as well :)

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