5 Circuit Killer HIIT Workout

Today I completed a killer 5 circuit workout when normally I only do 4 circuits! Half way through I felt like throwing up, but I kept pushing because I was so motivated to finish! I definitely don’t recommend doing workouts so intense they make you feel like or actually throw up, but I was so into this one I had to finish!

Circuit 1: Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
12 / 3.0 / 2
12 / 5.0 / 1
0 / 2.8 / 2

Circuit 2: Legs & Abs (7 minutes nonstop)
Squat and Press w/ 8lbs (x12)
Leg Lifts (x20)
Knee Up with Lounges (x12 each leg)
Bicycle Crunches (x40)
1 Minute Rest

Circuit 3: Arms & Abs (7 minutes nonstop)
Push ups (x12)
X Crunches (x30 total)
Tricep Dips (x12)
Regular Crunches (x40)
1 Minute Rest

Circuit 4: Legs & Abs (7 minutes nonstop)
Cross Over Steps w/ Stepping Stool (x40 total)
Heel Touches (x40)
Jump Squats (x20)
Russian Twists w/ 8 lbs (x40)
Step Ups w/ 6lbs each hand (x12 each leg)
1 Minute Rest

Circuit 5: Arms & Shoulders (7 minutes nonstop)
Overhead Tricep Extension w/ 6lbs (x12)
Jumping Jacks (x50)
Bicep Curls w/ 5lbs (x12 each arm)
Shoulder Press w/ 5lb Dumbbells (x10)

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Not Sweating When Working Out?

Not sweating when working out is a common issue a lot of people come across, even when they know they are working their body and muscles hard! There could be a number of reasons why you’re not sweating when weight lifting or completing cardio, and sometimes it can vary depending on your what you ate/drink that day or how crowded the gym is (waiting to use machines + gym traffic). I’ve come up with a few tips based on my personal experience and knowledge on this topic!

1. Increase the Difficulty Level
   If you’re not challenging yourself enough, you won’t sweat enough! For weight training, try lifting a little heavier to make your body work hard. For cardio, try adding resistance like inclines or increase the speed. 
2. Take Shorter Rests
   If your rests in between sets are too long even if you lift heavy, you probably won’t sweat as much. In order to sweat, you need to keep your heart rate up, so do more reps with a shorter rest/break period. 
3. Change the Order
   If gym traffic is high, switch the order or your exercises to prevent long breaks and waiting around for a machine. I know some people get frustrated when they need to switch their order, but hey… gotta do what you gotta do to keep your heart rate up! 
4. Switch It Up
   If you complete the same exercises every time you go to the gym, you’re body will eventually get used to the workout and difficulty level. You need to constantly be introducing your body to new exercises and new challenges to maintain a high metabolism that’ll get you sweating each time! 
5. Drink More Fluids
   Drink more fluids before, during, and after you workout. If you don’t drink enough water or other liquids, you’re body won’t have any fluids to sweat off! 
6. Wear More Layers
   Sometimes to sweat a little more, I wear more layers of clothing when I workout. This makes me hot when I workout causing me to sweat more!

I hope these tips help you get your sweat on! Let me know if any of them worked for you or and please share your tips on what makes you sweat more during your workouts! Also don’t forget to follow me on my fitness instagram and facebook page!

2016 Resolution Reflection

Can you believe we’re already half way done with 2016? This year is passing by speedily so, I wanted to reflect on the new years resolutions I made in January and see how much progress I’ve made!

1. Gaining (muscle, toning up, happiness): I’ve definitely gained muscle and gotten much stronger than I was last year. I’ve also toned up in my arms and legs, but it’s still an enjoyable work in progress! Happiness is still something I’m constantly struggling to find, but here is what I’ve realized. Life is full of ups and downs. You’re going to have days where you love life and are extremely happy. But you’ll also have days where you feel discouraged and low. I think as long as you don’t lose sight of the bigger picture you will find happiness. After all, it’s not about the destination, it’s about the journey there, right? So fill your life with little exciting events that make you happy but don’t forget to work towards your ultimate goals and aspirations!
2. Losing (fat loss, stress, negativity): I’ve leaned out and lost a bunch of fat since last year, so that’s good. Unfortunately, I’ve experienced so much negativity these past few months and it’s been causing me too much unnecessary stress. Moving forward, I’m going to actively make sure it does not bother me. I am going to actively remove the negativity and take back control over my feelings and well being! This is something I need to work on!
3. Giving (volunteering, inspiring, motivating): I’ve volunteered once this year. I’m very disappointed with myself in that. I’m going to go sign up for some volunteer opportunities right now! As far as motivating and inspiring goes, I think I’m doing a good job with that by staying consistent with my fitness posts and music covers. My true aspiration in life is to help people by motivating and inspiring them to live a happy and healthy life, to follow their passions, and do what they love. In fact half of the reason I actively post via social media is because I hope to reach out to others and get them to be active in staying fit and healthy and to actively participate in things that they love! Whether it be just a hobby, work, or lifestyle, I want people to join me on this journey of all smiles and good vibes! I want to create a community of bright and encouraging people! =)

Good reflecting! Let’s keep progressing through the rest of this year!

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