At Home HIIT Workout

It was pouring all day today and I had no motivation to drive to the gym through the crazy wind and rain. So I came up with a quick 30 minute HIIT workout to do at home. On days where I don’t feel like leaving the house, I put together quick routines like this to stay active! I hope my exercise explanations make sense! 

Complete the exercises for 10 reps each, nonstop for 7 minutes. Complete the circuit 4 times with a 1 minute rest in between each set.

Walk down + Superman
Standing straight, bend down and use your hands to walk out until you’re in a push-up stance. Use your arms to come down so you’re lying on the ground, as a half push-up. Put your arms straight forward. While looking straight, lift your arms and legs off the group so only your hips and stomach are touching the ground. Push-up to get off the ground and walk backwards with your hands until you’re standing straight again.

walk-out

Push Up + Roll
Perform a regular push up. When up, take your right arm and extend it up in the air as you turn body towards the right. For balance, bring your right foot behind your left foot. Bring your right arm back to the ground and complete a push up. Complete the same exercise for the left side.

push-up-hand-raise

Front Squat + Side Lift
Perform a front squat. Stand back up and lift your right leg up to the side. Perform another squat and lift your left leg up to the side.

squat-side-lift

Plank Jacks + Mountain Climbers 
Start off in a plank position. Open and close both legs in a jumping motion two times. Once your legs are together, rotate your legs coming towards your chest and back out in a running motion 3 times total.

plank-jumps

Jumping Jacks + Sumo Squat
Perform two jumping jacks followed by a sumo squat. Squat with your feet wider apart. Be sure to not let your knee pass your toes.

jumping-jacks

There you have it! A great in-door HIIT workout to stay active! Check out a quick video of the workout here on my instagram!

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

 

How to Stay Motivated

Some days I wake up super motivated, ready to take on the day. But other days I wake up sluggish and not motivated to do anything. It’s normal and it happens to everyone! It is okay to be lazy once in awhile and lack motivation. The important thing is you get back on your feet and find the motivation you need to get back on track! Here are a few things I do to stay motivated on days I’m feeling lost.

One thing that drives me the most in terms of staying motivated is the idea of continuously wanting to work towards being a better person, inside and out. I consider this as one of my ongoing goals that usually always keeps me motivated. I’m constantly finding ways to improve myself whether it be in fitness, health, personality, or skill set.

BUT sometimes it doesn’t always work. In that case, I have listed some ways to find motivation again!

  1. Set Goals: Usually when I have goals in place, I feel more inclined to pursue and work towards them.
  2. Watch or Read Motivational Videos/Quotes/Articles: This always helps get me in the motivational mood!
  3. Change up Your Routine: Keep it new and exciting!
  4. Give Yourself Fun Breaks: To make sure you don’t overwhelm yourself, do something fun as a small break. Go watch a movie, paint, hangout with friends, whatever it is that you enjoy and makes you happy!
  5. Workout or Do a Physical Activity: It’s crazy what the effects of being active can do for you outside of fitness. This can improve your mood drastically and may motivate you to do other things!
  6. Listen to Some Pump Up Music: Confident by Demi Lovato always gets me motivated!
  7. Don’t Be Too Hard on Yourself: Everyone gets lost and loses motivation once in awhile. It is totally normal and okay! “It’s not about how hard you hit, but how well you can take a hard hit and keep moving forward.”

I hope these tips help you find your motivation! Next time you find yourself lacking motivation, don’t sweat. Pick yourself up again and learn from that experience. Be more willing to go the extra mile to get better for next time! What are some of the ways you stay motivated?

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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! 

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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!

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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!

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  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!

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!