Monthly Archives: February 2016

Full Body – HIIT Workout #3

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My Doctor said my blood pressure is better than it’s ever been! Know why? Because I gym! Here is my full body workout today.

Warmup on Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 3.0 / 2

Complete each circuit for 7 minutes non stop.

Circuit 1 (Legs & Abs)
1. Sumo Jump Squats (x10)
2. Leg Lifts (x20)
3. Cross-over Steps w/ Stepping Stool (x40 total)
4. Crunches (x30)
5. Knee Ups w/ Stepping Stool 6 lbs each hand (x12 each leg)
6. V-up Crunches (x20)

Circuit 2 ( Arms & Abs)
1. Push ups (x10)
2. Jumping Jacks (x40)
3. Mountain Climbers (x40 total)
4. Overhead Tricep Extension w/ 10lbs (x10)
5. X-crunches (x20)

Circuit 3 (Full Body)
1. Squats holding 10lbs (x10)
3. Cross-over Steps w/ Stepping Stool (x40 total)
4. Bicep Curls w/ 4lbs each hand (x10)
5. Russian Twist w/ 6lbs (x40 total)
6. Stationary Lunges (x10 total)
7. Heel Touch Crunches (x40 total)

I ended with a 10 minute cool down on the stair machine at a level/speed of 5.

Healthy Breakfast – Fruit Yogurt

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Breakfast is the most important meal of the day for many reasons! It can reduce hunger and help make healthy food choices for the rest of the day. Breakfast eaters have also been known to  weigh less than breakfast skippers implying that breakfast is part of a healthy lifestyle.

But breakfast can also be the easiest meal to skip. I know a lot of people who skip breakfast because they “don’t have enough time” to make it early in the morning before heading to work. But there are so many easy and quick meals to make or even take on the go! Also prepping breakfast the night before is also an option! Here is one of my easy to make breakfast meals. This can also be prepped the night before and stored in the fridge!

  • A few spoons of greek yogurt
  • A litte honey
  • A few cut strawberries
  • A hand full of blueberries
  • A spoon of chia seeds

Mix them all together and you have a quick and healthy breakfast fruit yogurt! I also have this with a banana or toast to make it more a filling breakfast!
Don’t forget to follow me on my fitness instagram! @fitwithtania

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HIIT + Cardio Workout

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Since I haven’t done a good cardio workout in a while, I decided to do one today! Usually I find LISS cardio workouts really boring. I can’t do the same thing for 45 minutes. So instead, I changed it up and used 3 different cardio machines for today’s work out, keeping my heart guessing and myself less bored!

Treadmill
Incline / Speed / Minutes
15 / 2.8 / 2
15 / 4.5 / 1
13 / 3.0 / 2
13 / 5.0 / 1
10 / 2.8 / 2
10 / 5.5 / 1
8 / 3.0 / 2
8 / 5.8 / 1
5 / 2.8 / 2
5 / 6.0 / 1
Cool down for 2 minutes

Then I went to the stair machine and used it for 10 minutes on level 7. This was the first time I’ve ever used a stair machine and I absolutely love it! It really worked out my heart and left me sweating a waterfall!

After that I used the elliptical for 15 minutes with no incline at a speed of 5.8.          
I ended my workout with a 2 minute cool down on the elliptical and then stretched out my legs.