3 Favorite High Intensity Workouts
Updated: Mar 23, 2021
Below are my Go to's for a High Intensity workout.
30 SEC ON 30 OFF
So I am going to be 100% real with yall, somedays (most days actually), I am absolutely not in the mood to do cardio especially after a long day.
I will say, I do enjoy incorporating high intensity intervals because it doesn’t take as long to achieve the same amount of energy expended during a 45min steady state cardio workout.
The reason I choose HIIT or high intensity interval training over steady state cardio is because to me it’s more effective. Sure going on a 3 mile hike or siting on a treadmill for an hour leads to calories burned.. But guess what? Not everyone has time for that!!
And not to mention, with high intensity intervals, the goal is to get your heart rate 80 percent of its max capacity for a SHORT period of time.
Why?
It not only benefits your heart health and improves you VO2 max, but mentally it’s easier to manage a 10 to 15 min high intensity cardio workout versus sitting on cardio equipment for an hour!!
When you make your workouts easier to do, you are more likely to keep coming back!!
MY CURRENT FAVORITE 30 SEC ON/OFF WORKOUTS LISTED BELOW:
CARDIO FOR 12 MINUTES
30 SECOND SPRINT
30 SECOND RUN/JOG/WALK
ABS FOR 10 MINUTES
30 SECOND ALTERNATING ARM/FOOT PLANK
30 SECOND REST
30 SECOND BALL CRUNCH
30 SECOND REST
30 SECOND OBLIQUE
30 SECOND REST
30 SECOND OBLIQUE
30 SECOND REST
30 SECOND IN & OUTS
30 SECOND REST
x2
AMRAP- AS MANY ROUNDS AS POSSIBLE
I especially like to do this style of workout for my full body days. Usually when I program this style into my workouts, many just assume I am a cross fitter....
While I wouldn't consider myself a cross fitter per say. When I first started working out after I had my son, I made sure to get a 20 min workout no matter what my schedule was.
Being a working momma, made it hard to get everything done in a day, but I was determined to get back to my pre baby weight, So I AMRAPD whenever/ wherever in my day that I could fit it.
In general, this is a great way to get a workout in if you are pressed for time.
1. TIME: IF an AMRAP is my whole workout I generally do 20 min and incorporate compound movements. When I use at the end of a workout, I never program an AMRAP for more then 8-10 min.
2. SELF PACED: I like doing AMRAPS especially when I am working out with multiple people, because it takes the pressure off waiting on what other people are doing. If you have the right equipment and scale the workouts correctly, you are so focused on your rounds & forget about everyone else.
At the same time you get to use the amount of rounds you completed as a personal measurement for future progress, and use YOU as your only competition.
You get what you put into an AMRAP. If you are exhausted but still determined, you might complete 2 rounds of a workout at a slow and steady pace. If you and your body are feeling it, you can push your body to the max and feel completely spent at the end.
A lot of times when I feel bored on my current workout plan or unmotivated I will do an AMRAP because I personally think they are fun!!!
MY CURRENT FAVORITE AMRAP’S LISTED BELOW:
20 MIN AMRAP
12 Thrusters
50 Jump Ropes
12 Dead lifts
50 Jump Ropes
12 Sit ups
50 Jump Ropes
12 Hammer curls
50 Jump Ropes
10 MIN AMRAP
10 Squats
25 Mountain Climbers
10 Pull Ups
25 Mountain Climbers
10 Hang Cleans
TABATA TRAINING
When I really want to break out of my comfort zone I do tabata. This a similar method/concept I stated in the beginning with 30 sec on 30 sec off.
With this version of Tabata , I will do A 4 set workout.
20 seconds on 10 Seconds for 4 minutes.
I generally will do this work out when I know I have the energy to give it my all, and when i am well hydrated because, depending on what you’re programing 4 min is no joke!!
A lot of people use this training regimen for a specific muscle/workout they are progressing on or for a straight up cardio killer!!
MY CURRENT FAVORITE TABATA LISTED BELOW :
4 MIN- 20 SEC ON 10 SEC REST- MACHINE
STAIR MASTER ABOVE LVL 8 for 20 seconds
10 SEC REST
4 MIN- 20 SEC ON 10 SEC REST- FREE
KB SWINGS 20 SECONDS
10 SEC REST
*** IF after reading this you do a workout explained above tag me @Mariagllyfit_ on IG***