Do you even lift bro?

March 10, 2015

It’s me again! I’m back with some workout tips to get that body right and tight for Spring Break. Grab your water bottle and your headphones because we are about to sweat it out!

A popular, new fitness trend that shows great results is High Intensity Interval Training (HIIT).

HIIT is the No. 1 fitness trend in the world, according to the American College of Sports Medicine’s Worldwide Survey of Fitness Trends for 2014. What makes the training method so popular is the efficiency of the fat burning workouts; they only take a few minutes to complete. HIIT is a workout style comprised of short work periods followed by short rest periods. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, a Connecticut-based exercise physiologist and designer of the workout below. “Mixing cardio and strength training at a high intensity gives you the ultimate full-body workout.”

DIRECTIONS
Perform the warmup then start the workout. Recovery is jump roping at 50% of maximum heart rate. Do this workout for three rounds for a total of 30 minutes, including work and recovery. Your dumbbells should be at a weight that is challenging, but possible. It is important to listen to your body during these high intensity workouts. Remember: Proper form in all exercises! Cabo won’t be any fun if you’re injured.

WARMUP

Jump rope, jumping jacks, high knees or any type of cardio.
Duration: 3-5 min.

THE WORKOUT

Jump Lunge
Duration: 1 min.
Recovery: 1 min. of jump roping

Box Jumps (Box should reach knee height)
Duration: 1 min.
Recovery: 1 min. of jump roping

Dumbbell Renegade Row with Pushups
Duration: 1 min.
Recovery: 1 min. of jump roping
Tom says: Starting in pushup position, row one dumbbell. Return to pushup position. Row the other dumbbell. Return to pushup position. Do a pushup. That’s one rep.

Dumbbell Power Jerk
Duration: 1 min.
Recovery: 1 min. of jump roping
Tom says: Perform a quarter squat with dumbbells at shoulder level then press both dumbbells over your head. Return to start.

Dumbbell Uppercuts
Duration: 1 min.
Recovery: 1 min. of jump roping
Tom says: Perform a squat while holding the dumbbells at your side. Punch up and across your body with one arm. Repeat with other arm.