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!

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!

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

Bosu Ball – Fully Body – HIIT Workout

My Workout (Bosu Ball): 3/1/16

I need different kinds of exercises to stay entertained and motivated so, today I thought I’d give the bosu ball a try. I’ve never used it before but know that balancing on this bad boy is great for strengthening your core! Here is my Bosu Ball workout from today. I must warn you, it IS TOUGH. I was struggling on the last circuit, but I felt SO AMAZING and accomplished after!! Give it a try and tell me what you think!

Remember, if you’re not sure what an exercise is or how to do it, you can always google it or youtube it, or even ask me! Also if you find yourself struggling to complete a circuit, slow down but push yourself to finish! You can always remove weights or tweak an exercise to your level and comfort zone!

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

Circuit 1 (Arms): Complete this circuit nonstop for 7 minutes.
1. Burpee/Push up holding bosu (x10) Bosu should be upside down
2. Plank w/ knee to elbow (x10 each leg) Bosu should be upside down
3. Row Plank w/ legs on bosu holding 8lbs dumbbells (x10 total)
4. Cross over steps & hip twist holding 8lb medicine ball (x20 total)

Circuit 2: (Legs): Complete this circuit nonstop for 7 minutes
1. Cross over steps (x30 total)
2. Jump onto bosu front squats (x10)
3. Sumo squats w/ one leg on bosu (x10 each leg)
4. Lunges w/ one leg on bosu (x10 total)

Circuit 3: (Full Body with the Bosu Ball upside down): 7 minutes
1. Pushups (x10)
2. Squats holding 12lbs (x10)
3. Mountain Climbers (x40 total)
4. Plank Position Leg Raises (x10 each leg)

Don’t forget to stretch after your workout! And don’t forget to follow me on my fitness instagram @fitwithtania! 

Full Body – HIIT Workout #3

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.

Full Body – HIIT Workout #2

Here is the HITT workout I did today. Keep in mind that it took me at least a few weeks to build up the stamina to be able to complete a full workout! If you find yourself struggling, push yourself to at least finish the circuit even if that means slowing down. As long as you are moving the entire 5 or 7 minutes! It’s the only way to build up that stamina!

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

Circuit 1 (Legs)
Complete this circuit as many times as you can for 7 minutes nonstop.
1. Sumo Jump Squats (x10)
2. Knee Ups w/ stepping stool w/ 8lbs each hand (x12 each leg)
3. Cross Over Steps w/ stepping stool (x30 total)
4. Leg Lunges (x10 total)
5. Front Squat w/ 10lbs (x10)

Circuit 2 (Arms)
Complete this circuit as many times as you can for 5 minutes nonstop.
1. Push-ups (x10)
2. Tricep Dips (x10)
3. Jumping Jacks (x50)
4. Bicep Curls w/ 4lbs (x10)
5. Overhead Tricep Extention w/ 8lbs (x10)

Circuit 3 (Abs)
Complete this circuit as many times as you can for 7 minutes nonstop.
1. Leg Lifts (x20)
2. Crunches (x40)
3. Glute Bridge w/ 8lbs (x20)
4. Heel Touch (x20)
5. Russian Twists w/ 8lbs (x40)

Full Body – HIIT Workout

My full body workout today was TOUGH. It left me sweating puddles but made me feel so amazing afterwards! I felt so positive and optimistic for the rest of the day. Check it out and give it a try! Don’t forget to tell me what you think!

This HIIT workout is a mix of treadmill resistance and weight resistance training. These types of high intensity resistance workouts are the best way to burn fat fast! The workouts keep your heart guessing for what is next and keep your body burning calories even after you’re finished!

Treadmill Circuit 1
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.5 / 1
13 / 2.8 / 2

Strength Circuit 1 (Arms & Abs)
Go through this circuit nonstop for 7 minutes
1. Push ups (x10)
2. Hip-Lift Progression w/ 10lbs (x15)
3. Tricep Dips (x10)
4. Russian Twists w/ 8lbs (x20)
5. Bicep Curls w/ 6lbs (x10)
6. Toe Touches (x20)

Treadmill Circuit 2
15 / 2.8 / 2
15 / 6.0 / 1
13 / 3.0 / 2
13 / 5.0 / 1
13 / 3.0 / 2

Strength Circuit 2 (Legs/Glutes & Abs)
1. Squat Jumps (x10)
2. Leg Lifts (x20)
3. Weighted Step Ups (x15 each leg)
4. Bicycle Crunches (x40)
5. Squat & Press w/ 10lbs (x10)
6. Crunches (x40)

If you enjoyed this workout, check out Kayla Itsines and Alyss’s guides. They have similar workouts like this in their guides. Their guides is actually what helped me to create my own workouts that I found enjoyable! Don’t forget to follow me on my fitness instagram!