HIIT Cardio Workout: Treadmill & Stairmaster

This is the first time I’ve done HIIT on the stair master and thought I’d post my workout for all of you to try! It’s the same structure as the HIIT workouts I do on the treadmill. Enjoy but be ready to sweat a waterfall!

Warm Up:
Swing your legs around (Not joking!)

Treadmill:
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.2 / 1
10 / 3.0 / 2
10 / 5.4 / 1
8 / 3.0 / 2
8 / 5.8 / 1
6 / 2.8 / 2
6 / 6.0 / 1
Cool Down

Stair Master:
For the stair master I alternated between level 5 and 10 for 2 minutes and then 1 minute. I’ll write it down below to visualize.
Level/Speed // Minutes
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2

Let me know if you try this workout out and definitely let me know what you thought of it! It was tough but put me in the best of moods after a miserable day!

Follow my fitness journey where I post about my healthy fitness routines @fitwithtania

Why I Decided to Start a Fitness Instagram and Blog

Happiness is something I’ve always been struggling to find and was part of the reason I decided to start my fitness journey a little under 2 years ago. I hoped to find my happiness through consistently exercising and eating healthy, since it seemed to be working for all the fitness enthusiasts I followed on social media. Once I indulged in this lifestyle, I realized that happiness is not something you find, it’s something you create. Don’t get me wrong, I’ve always been content with my life and the amazing and supportive people in it. But there have been intense moments of high stress, anxiety, and insecurities.

It began when I started following various fitness instagram accounts and fitness influencers like Katya Henry, Alyssa (Fittlyss), Kayla Itsines, and Emily Skye. Every morning while eating breakfast and every night before going to bed, I would scroll through my feed and read their empowering posts. Their posts slowly gave me motivation to take the next step in changing my attitude towards my life. I decided to make exercise and eating healthy a lifestyle rather than a temporary aberration. Their posts inspired me to take on living a happier and healthier life by creating a lifestyle involving fitness. I’m the only one who has the power to control my life, so I took action. Through this lifestyle my attitude changed and I started to view things in a more optimistic light. My mental health also improved, my strength increased, and I just felt better overall. My confidence skyrocketed and I began to push myself to take on other challenges in life like progressing with my Youtube singing covers, and becoming more proactive in networking in and outside of work.

The feelings and attitude I gained from this lifestyle change truly are some of the greatest feelings and I wanted to share it with others. I wanted to inspire and motivate others like how Katya, Kayla, Alyssa, and Emily did for me! So I created my fitness instagram and, later fitness blog, in hopes to be able to reach out to others and encourage them to create their own happiness instead of chasing it.

I want to create a community of bright and encouraging people full of love and kindness! I want us to all empower and support each other, because there is way too much hate in this world than should be. When I post on my instagram, I’m not trying to show off or make anyone feel bad about themselves. I’m trying to reach out to make others want to get up and do something active with their bodies and life while alongside, keeping track of my own fitness progress. Posting also motivates me to stay consistent and active with my own fitness goals and routines!

Social media has the amazing power to connect people and bring people together, creating communities of literally anything and everything! I’ve made a bunch of inspiring connections through instagram and it’s created so many new friendships for me! So join me in creating a community of like minded people full of smiles and good vibes who have a passion for fitness and creating happiness amongst themselves and others! Let’s go Fit Family!

Follow my journey @fitwithtania

Changes in Body & Physique

I’ve been feeling low about my physique lately because I’m not where I used to be. Not to mention the added stress and anxiety from the small but irritating health issues that have been randomly popping up for me this year. But then a friend helped me realize that you don’t look the same year round. Your body is constantly changing and changes throughout the year. It’s almost impossible for the average person to look the same year round. I was extremely motivated before summer to look my best for the beach and pool parties! During summer I was out and about eating and drinking all the delicious summer foods while vacationing and taking advantage of the good weather. Now that summer’s come to and end, I’ve noticed I’ve lost my tone and gained a little more fat in a few areas. BUT THAT’S OKAY. IT HAPPENS. Most of us are not body builders or bikini competitors who track their macros year round! Your body changes like the seasons and sometimes changes alongside the seasons!! I thank my friend for helping me realize this. 

Aside from the obvious factors that contribute to your body changing like physical activity and diet, there are other reasons your body changes that people tend to forget. I’ve listed a couple or them below.

1. Hormone Fluctuations
2. Injuries 
3. Stress & Anxiety
4. Genetics 
5. Health 
6. Weather & Environment 
7. Vacations & Studying Abroad 

So if you find yourself wishing that you look and feel like a time in the past.. don’t sweat and don’t be so hard on yourself! You most definitely can get back there if you stay focused and work hard! The important thing is to stay happy and view everything in an optimistic light. If you were there before, you can get there again. Having something to work towards is exciting! 

Follow my fitness journey on instagram @fitwithtania

Weekend Outdoor Track HIIT Workout

I’ve started to enjoy going outdoors and working out on the track and field of nearby high schools. It’s something fun and different and keeps working out exiting! Here is a killer HIIT workout I did this weekend. I hope it makes sense!

Warm up
-Jog 1 lap around track

HIIT Circuit 1: (Complete 3 times)
-Run up and down stairs on bleachers 4 times (2 up, 2 down)
-Jog half a lap
-Run up and down stairs on bleachers 4 times (2 up, 2 down)
-Jog half a lap
-1 minute rest

HIIT Circuit 2: (Complete 2 times)
-Jog ¼ of track
-Sprint ¼ of track
-Jog ¼ of track
-Walk ¼ of track
-1 minutes rest

HIIT Circuit 3: (7 minutes non-stop)
-Squat Jumps (x10)
-Mountain Climbers (x40 each leg)
-Jumping Jacks (x30)
-Bicycle Crunches (x40 total)

End your workout with a slow cool down and stretch for 10 minutes!

Don’t forget to follow me on instagram and facebook! 

Lower Body & Core – Friday Fun HIIT Workout

This Friday I wanted to do something different at the gym. I wanted to do something random that would keep me excited for my workout and the weekend!

Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.4 / 1
0 / 2.8 / 2

Lower Body & Core Circuit (x2 non stop)
1. Squat Press w/ 10lbs kettlebell (x12)
2. Leg Lifts (x20)
3. Cross Over Steps w/ Stool (x50 total)
4. Bicycle Crunches (x40 total)
5. Knee Ups w/ 8lbs each hand (x12 each leg)
6. Jack Knife Crunches (x20)

Complete at own time but with minimal rest lengths in any order! Do 2 sets of all the exercises listed below.

1. Squat and Press w/ 10lbs kettlebell on Bosu Ball (x10)
2. Lunges w/ 8lbs each hand, one leg on Bosu Ball (x10 each leg)
3. Sumo Squats w/ 15lbs kettlebell (x10)
4. Circle Leg Raises (x20)
5. Russian Twists w/ 10lbs (x40)
6. V-Ups (x20)

End workout with some good stretching from 10-15 minutes!

Don’t forget to follow me on facebook and instagram!

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!

Follow me on my fitness instagram and facebook page!

Full Body – HIIT Workout #5

It’s been a while since I’ve posted a workout, probably because I’ve been slacking A LOT at the gym lately. It feels so good to be back! Here is my full body HIIT workout.

Warm up: Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2

Complete each circuit 2 times non stop. Take a 1 minute rest before moving to the next circuit. All exercises are completed with dumbbells.

Circuit 1: Shoulders & Back
-Shoulder press w/ 6lbs (x10)
-One hand back rows w/ 8lbs (x10 each arm)
-Shoulder later fly w/ 6lbs (x10)
-Deadlifts w/ 12lbs in each hand (x10)

Circuit 2: Legs & Abs
-Squat press w/ 8lbs (x10)
-Leg lifts (x20)
-Cross over steps w/ stool (x40 total)
-Bicycle crunches (x40 total)
-Knee ups on stool w/ 10lbs each hand (x12 each leg)

Circuit 3: Arms & Abs
-Push ups (x10)
-Regular crunches (x40)
-Tricep extension w/ 10lbs (x10)
-V-ups (x20)
-Russian twists w/ 8lbs (x40 total)
-Jumping Jacks (x40)

Don’t forget to follow my fitness instagram @fitwithtania and like my facebook page!

Full Body – HIIT Workout #4

Here’s my HIIT workout from today. Push through! You’ll feel so amazing at the end!

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

Circuit 1 (7 minutes nonstop)
1. Drop Pushups (x10)
2. Sumo Squats w/ 10lbs (x10)
3. Jumping Jacks (x50)
4. Bicycle Crunches (x40 total)
5. Front Lunges (x10 total)

Treadmill
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2

Circuit 2 (7 minutes nonstop)
1. Step ups w/ 10lbs in each hand (x12 each leg)
2. Overhead tricep extension w/ 10lbs (x10)
3. Cross-over Steps w/ stool (x40 total)
4. Russian Twists w/ 10lbs (x40 total)
5. Jump Squats (x10)

Treadmill
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.5 / 1
8 / 2.8 / 2

Don’t forget to follow my fitness instagram @fitwithtania! 

Core – HIIT Workout

This weekend I increased the weight for arms and legs and am still sore. I didn’t want to skip the gym for a 2nd day, so I decided to do an all core work out, which I rarely ever do. This workout will torch your abs! In the middle, the burn will be so strong. You’ll feel like you want to stop, but don’t stop! Push through, slow down, and enjoy the 1-2 minute rests!

Warm Up
Jog on treadmill for 3 minutes on 6.0 incline at speed of 4.5

Warm Up Core
Ab wheel (x5)

Complete each ab circuit two times nonstop. After completing the circuit twice, take a 1-2 minute rest before moving onto the next circuit.

Circuit 1 (x2) nonstop
1. Crunches (x40)
2. Leg lifts (x20)
3. Heel touches (x40 total)
4. V-ups (x20)
Rest 1-2 minutes

Circuit 2 (x2) nonstop
1. Bicycle Crunches (x40 total)
2. Russian Twists w/ 8lbs (x40 total)
3. Straight Leg Jack Knifes (x20)
4. Push Ups (x15)
Rest 1-2 minutes

Circuit 3 (x2) nonstop
1. Flutter Kicks (x40 total)
2. Dumbbell Tuck Crunches w/ 6lbs (x20)
3. Hip Extensions w/ 10lbs (x20)
4. Jumping Jacks (x40)

Don’t forget to follow me on instagram where I post more fitness related things! @fitwithtania